Tuesday 10/17/2017

What I think Every time I watch people spotting the bench.

Guys and gals Barbell for boobs is coming up and with our funraiser tshirts we have raised $1244.5 ! We will be receiving the shirts sometime this week. If you guys are still interested in donating to our Barbells for Boobs fundraiser follow this link HERE .

Daily workout:
warm up:
2 rds:
15 banded good mornings
10 scap push ups
10 push ups
10 ring rows
3 minutes of double unders

Part A:
Bench Press Three sets of five:

Part B:
Perform two sets of DB bench press, go for max reps each set.

Part C:
5 minute AMRAP
7 Push press (from the ground) 135/93
10 goblet squats 24/16

rest 2 minutes

3 minute AMRAP:
10 sit ups
5 push ups

Monday 10/16/17


Run 200 meters

Perfect stretch – 3 times per side

Squat w/ overhead reach – 4 times per side w/5 second hold

Couch stretch – 1 minute per side

Double-unders – 3 minutes or 100 reps


Back squat – 3 sets of 5 reps


2 rounds

30 thrusters (75/53)

Run around the block

Saturday 10/13/2017

Today’s workout will make you say exactly that.

Daily workout:
10 push ups
20 Glute Bridges
30 sit ups
pillar stretch 30-45 seconds each side

Part A:
Spend 15 minutes working up in the Hang Power Snatch

Part B:
2010 CrossFit games workout

Pyramid Double Helen

1,200m Run
63 Kettlebell Swings (24kg/16kg)
36 Pull-ups
800m Run
42 Kettlebell Swings
24 Pull-ups
400m Run
21 Kettlebell Swings
12 Pull-up

Friday 10/13/2017

Solid Knees to elbow.

We did 8’s on the Deadlift last week, so we are gonna rewind and hit the 5’s this week and 3’s the following week.

Daily workout:
30 mountain climbers
2 rds of
10 barbell good mornings
10 Russian baby makers
10 prone rows

Part A:
Deadlift work up to a heavy 5RM

Part B:
6 rounds low handles high handles
10 DB thrusters 50/35
16 jumping lunges

Thursday 10/11/17



Lats on the floor – 30 seconds per side

Shoulder dislocates with a PVC – 10 reps

Handstand hold – 1 min

Couch stretch – 1 min per side

Pigeon stretch – 30 seconds per side

Hollow rocks – 20 reps

Push-ups – 20 reps


Part A:

5 Rounds (not for time)

2 Rope climbs

5 Burpee box jump-overs


Part B:

In teams of 2 with one partner working at a time,  perform 5 rounds each:

200m run
Bear crawl down the turf and back
10 slam balls (40/30)


Wednesday 10/11/2017

Well ok.  Show off.

Daily workout:
warm up
2 rds of
clean warm up
10 barbell front squats
10 bird dogs
100 double unders or 3 minutes of practice

Part A:
20 minutes to
work up in the following complex of
1 power clean
2 squat cleans
1 front squat

Part B:
3 rounds for time:
250 meter row
8 power cleans (heavy as Fu*k) 185/143
10 chest to bar pull ups

Tuesday 10/10/17

Warm- up:

2 Rounds

Lats on the floor – 30 seconds per side

Handstand hold – 1 min

Strict pull-ups – 8 reps

Single Arm DB Press – 8 reps per side

Push-ups – 10 reps


Part A:

Strict Press

5 sets of 5 reps


Part B:



Shoulder to overhead (135/93)

Monday 10/09/2017

Nice overhead squat.  We are running on a normal schedule today. Come get that fitness in.

Daily workout:
Warm up:
3 rounds of
5 pull ups
10 push ups
15 squats
1 min couch stretch

Part A:
Front squat Five sets of three.

Part B:
15 Minute EMOM
even minutes (8 goblet squats + 5 Kb swings with same Kb)
odd minutes (5 burpees )


Saturday 10/07/17

Congratulations Ava on getting her first pull-up! She’s been following the pull-up progression program and turns out it works!
Lunge w/ twist down turf
Toy Soldier back down turf
Burpee Broad Jumps down turf
Bear Crawl back down turf
Squat with overhead reach – 5 per side
Shoulder dislocates – 10 reps


Part A:

Clean and Jerk

Spend 15 minutes working up to a heavy double


Part B:


6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Friday 10/05/17


Run around the block

GHD hip extensions – 10

Perfect stretch – 3 per side

Pigeon stretch – 30 seconds per side

Handstand hold – 1 minute

Ring rows – 10 reps

Leg swings – 10 per side


Part A:


3 sets of 8 reps


Part B:

6 Rounds

Sled Push (low handles down the turf, high handles back)


8 Pull-ups