Thank You!

Thank you to everyone that helped us out and brought some baby supplies for us! It truly does mean a lot! The CrossFit community is amazing and always does amazing things! Also a big thanks to Lindsay Jorgensen for setting this all up for us! You guys are the best!

Holiday Schedule for the week:
Monday-Wednesday: Normal Classes
Thursday: Turkey Trot at 8 am
Friday: 9 am and 10 am (daycare for 9 am only). Also it’s Coach Carol’s last day so make sure you show up because she is coaching!!!

Hopefully you all were able to have a wonderful weekend, I hope fill with something exciting! We are back at it this week! Try and get in this week, no excuses! The holiday’s are always hard, family is in town, so much is to be done, but wake up early if you know your afternoon is going to be chaotic. Get your workout done and then get on with your day! Don’t let the Holiday’s be an excuse for you to lose your fitness! Remember it’s just an hour a day, make time for it!

Today we get to play with some gymnastics work, and some fun muscle ups! Some of you might have these, some of you may not. The video below is a good one to learn a little something for those of you that don’t have a muscle up yet, or would like to improve. If you have the “CrossFit Journal” I would encourage you to watch the entire video there, not just a snippet of it here, but you get the idea. Remember just like we always say, gymnastics is a “skill” and you always have to be working on that skill, it doesn’t just come randomly!

MONDAY 11/19/18

Gymnastic Strength
4-5 sets:
3-5 Muscle Up
10 Strict T2b

5 rounds for time:
5 Hang Power Clean 135/95
7 Shoulder to OH
9 Back Squat
*12 Min Cap

Benchmark or Nah?

Friday is here, the weekend is upon us and hopefully you guys are up to something fun. If not, plan something! Don’t be boring, go out and live your life and use the fitness you create everyday in here.

Some of you might hit this today, other’s maybe not. If you do hit it, hopefully you can get a PR from the last time you’ve hit it. It tends to sneak up on you even though it’s a light barbell. My advice to use it go out harder than you think. Row pretty tough, and the thruster is easier than a wallball. So if you know you can hit 20+ wallballs in a workout, then you better hit a bigger set than that on these thrusters! Mentally it will help you knowing it’s easier!

And lets see if anyone out there can beat Mikko? And for those of you doing butterfly, can you beat him while he does kipping??

FRIDAY 11/16/18

Gymnastic Strength
10 sets:
5 Unbroken HSPU
*Hardest option possible (kipping, strict, deficit, etc)

For time:
1000m Row
50 Thruster 45/35
30 Pullup
*15 Min Cap

Podcast Thursday

Thirsty Thursday is here. For most of you it might mean a rest day. For some of you maybe you’re still hitting it hard, maybe you’re making up a day that you missed. Either way the podcast is worth a listen. Just listening to some stories of old between these 2 legends. Hopefully you know them both, but if not you should go and look them up. Most know Ben Smith, but all you newbie’s to CrossFit probably have no idea who Jason is. Some good stuff in here and just fun to listen to. Pretty short to, easy to watch or listen on your rest day or to help you get over the hump!

THURSDAY 11/15/18

Heaviest complex in 15 minutes:
Squat Clean + Front Squat + Hang Squat Clean

DB Hang Squat Clean 50/35
Ring Dip
*12 Min Cap

The Press

Most people think the press is a very simple movement, that needs to explanation. While it may be the simple version out of all the presses, it doesn’t mean that there isn’t ways for improvement. People can strict press 300+ pounds with ease. Granted strength is a big factor in this, but I find it hard to believe that those people that can do this don’t have amazing efficiency in this movement. So the video below might be worth watching. Maybe you learn something? Maybe it just reminds you on what we’d like to see. But it’s worth a watch

WEDNESDAY 11/14/18

Strict Press 2-2-2-2-2
Push Press 3-3-3-3-3

For Time:
25/18 Calorie Bike
50 Burpees Over Bar
*10 Min Cap


Why the sumo deadlift high pull? Most people don’t tend to like the movement. A lot of those inside of CrossFit think it’s stupid. And a lot of those outside CrossFit think it’s very dangerous and never translates into anything. What are your thoughts on the movement? The video below gives you some great detail on the movement and why we do what we do with it.

Another thing to think of, is this is one way to start to introduce olympic style movements to a beginner. Most of you might know that a clean and a snatch are pretty complex and a bit difficult. Heck, years into CrossFit they’re tough, let alone when you’re first starting out. This movement is a great way to start to introduce what we want to see in an olympic lift. We want speed from the floor, a nice opening of the hip, driving through the heels, shrugging the shoulders, etc. You get the idea. So maybe it isn’t all bad?

TUESDAY 11/13/18

3 rounds for time:
25 KB SDHP 70/53
25 Abmat Situps
50 Double Unders
*13 Min Cap

5 sets:
20-25 Banded Good Morning
40yd Single Arm Farmer Carry/side

Veterans Day!

Happy Veterans Day! Thank you to all that have served or are still serving for our freedom. If you know someone, whether it is a friend, family member, neighbor, whatever it may be, make sure you thank them! We would not be where we are today if it wasn’t for them!

And to show our support a little more, we’ll be doing a hero workout! Sometimes suffering is the best way to show your appreciation. So, as we always say, push a little bit harder knowing it’s for a fallen soldier. Be willing to suffer a little extra today to show your thanks. Enjoy!

MONDAY 11/12/18

4 rounds for time:
100′ OH Walking Lunge 45/25
30 Box Jump 24/20
20 Wallball 20/14
*35 Min Cap
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Proper Movement Technique

If you end up doing today’s workout, the video below tends to explain what we see a lot. Especially with the movements we see today. People really struggle with these movements, most of the time it’s a mobility issue, but body awareness does come into play as well. Or it could be the fact that people avoid these movements like the plague. Although we encourage people not to do it, people will still cherry pick and not come to workouts they don’t like. And then they wonder why they don’t improve in certain areas? Don’t be one of those people!

FRIDAY 11/9/18

8 sets:
1 Power Snatch + 1 Squat Snatch
*Can drop btwn reps, build but keep it pretty

For time:
65 OHS 115/80
*Every break you must stop and do 5 burpees over bar
*12 Min Cap

Coaches Choice!

Throwback Thursday

Since it’s Thursday, might as well do a little throwback. This is a great podcast, one of the better ones I think HQ put out there. Some really good nuggets and pearls in this one, about easy ways to not gain weight, and just how to mental and physically approach a situation if you’re not happy with it, like being overweight. Worth the watch and listen

THURSDAY 11/8/18

2 rounds for max reps:
2:00 Max Reps Rope Climb
2:00 Max Pushups on DB’s
2:00 Max DB Power Clean
Rest 2:00 between rounds
*50/35 DB’s

5 sets:
8 Single Arm Row/side
20yd OH Carry Right Arm
8 Strict T2b
20yd OH Carry Left Arm

Constantly Varied

We, at CrossFit, should know by now what “Constantly Varied” means. Now when you talk to someone new, they might think that constantly varied just means “Random” and chaos, which is not the case. Like we say, the goal is to be good at everything. We want the best of everthing, run fast, lift heavy, be good at bodyweight movement, we want it all! And even though today’s workout might be “boring”, the gymnastic movements can show some variance. Can you handle all of these movement, and also run really fast for a long distance, oh and then lift some heavy weights?


Gymnastic Strength
5-6 sets:
:30 Ring Support
:20 L-sit
10m HS Walk (32 ft)

50 Double Unders
15 Kettlebell Swings 53/35


Today we get to hit up a hero workout. I know you guys already tend to go hard, but maybe today push it a little bit extra if you have it in you! Pay tribute to those that have risked their lives to help keep the freedom we have today.

TUESDAY 11/6/18

12 Minutes to build to a heavy 3 rep

3 rounds for time:
21 Pullups
9 Thruster 135/95
*15 Min Cap
**U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.