Monthly Archives: July 2014

Wednesday 140723

All-levels/Beginner: A. Front Squat 3×3 @ 70% of Back Squat 1RM B. For total reps: 5 minutes: Push ups 4 minutes: American Kettlebell Swings (24/16 kg) 3 minutes: Pull-ups 2 minutes: Double Unders 1 minute: Air Squats Experienced: A. Front … Continue reading

Leave a comment

Games Viewing

Wanna watch the Games, but can’t make it to Carson this year? That’s ok, neither can we. Join other CrossFit enthusiasts at Walters Bar beginning at 2pm on Saturday to watch the Games. They have a full bar, but no … Continue reading

Leave a comment

Tuesday 140722

All-levels/Beginner: A. Skill: Turkish Get up B. 5 Rounds for reps: 30 Seconds Toes to Bar 30 Seconds Plank Ups 30 Seconds Hollow Rocks 30 Seconds Sit ups Rest 90 Seconds Experienced: 40 minute EMOM: 1 Snatch First 10 minutes: … Continue reading


Monday 140721

All-levels/Beginner: A. Back Squat 5×5 Back Squat 5×5 (80%+10# of 5RM) B. 7 minute time cap: 1000m/750 m row, ME Wall balls in Remaining Time (25/16) Experienced: A. Back Squat 5×5 (Exposure 8) B. In the course of the class, … Continue reading


Sunday 140720

All-levels/Beginner: A. Overhead Squat 5×3 B. CMC Practice WOD Alpha 5 Min AMRAP 5 Burpees 7 Box Jumps 20″ 9 Sit Up 800m run Bravo 5 Min AMRAP 5 S2OH 45/26 7 Burpee Box Jump 20″ 9 Russian KBS 20/12 … Continue reading


Saturday 140719

All-levels/Beginner: A. Split Jerk Technique Review B. Every 75 seconds: Clean and Jerk (30 minute EMOM, start at 50% max, add weight over the course of the EMOM) Experienced: Every 90 seconds: Clean and Jerk (45 minute EMOM, start at … Continue reading


USA Weightlifting National Championships (and available Games tickets)

Y’all. Did you hear that Coach Sara and Coach Brian are competing in the USA Weightlifting National Championships in Utah this weekend? Well, they are, and it’s such a huge deal! Sara will be lifting Friday morning at 10am our … Continue reading


Friday 140718

All-levels/Beginner: A. Squat Clean 1 RM B. 2 Minute AMRAP Double Unders the complete for time: 30 Squat Cleans (up to 80% of 1 RM) C. Complete number of Double Unders completed in part B after the squat cleans are … Continue reading


Thursday 140717

All-levels/Beginner: 3 Rounds For Time: 500m Row 25 Thrusters (45/33#) 15 Pull ups Rest the Time it takes your “Partner” to complete the round, but start on “the minute” Experienced: A. Deadlift 5×3 B. For time: 25 Burpees then 3 … Continue reading


Wednesday 140716

All-levels/Beginner: A. Deadlift 7×1 B. 10 Min AMRAP: 2,4,6,8,… Lateral Over the Bar Burpees Deadlifts (up 65% of max today or deadlift weight you used 7/10/14) Experienced: A. Deadlift 5×3 B. For time: 25 Burpees then 3 Rounds: 15 Ring … Continue reading

← Older posts