***NOTICE: Memorial Day is Murph!!  We’re doing a BBQ and WOD at 4:30pm, come one come all!  Morning Schedule is TBD, please let me know with your preference, we’re looking hard at 10am right now!***


Crossfit Classes:



Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box




Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups



5x400m run with 3 minutes rest each round.  Each for time


Thursday: Front Squat for max 3


Friday: 100 doubles, 50 Pull-ups, 50 presses 65/45, 50 GHD sit-ups, 50 overhead squats 65/45, 100 doubles for time


Fight Gone Bad but with DB Thruster 25/15, KB Swing 40/26, Squat Thrust, Ab-Mat Sit-Up, Ski Erg


Conjugate Weightlifting:

Monday: Speed Strength Snatch

Snatch from 4″ Blocks 4×2 70%, 4×2 75%, 4×2 80%

Straight Bar on Back, Box Squat 10×2 with 60% +25% Chains, wide stance

Safety Squat Bar Goodmorning 10×2 80%

40 seated jumps DB’s – sideways

Banded GM’s 200x

Banded Ab Mat Sit-ups 4×25


Tuesday: Sleds Work Session

Sleds Work
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

GHD Sit-ups 5×20

Quick reminder guys, sledding outside is great now! So keep using the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Wednesday: Rest

Thursday: Max Effort Lower Body

Back Squat for Max, get together so you guys have some spotters and some support, get serious!

Rack Pull w/ Bands 5×3

Sledge Hammer Sideways 5×30 strikes/side

Single Leg Ankle Weight Hypers 100/side


Friday: Lower Body Accessories

Banded Romanian Deadlift 5×10

Walking Lunges Front Rack 5×12/side

Reverse Hypers Single Legged with Bands 140lbs and 2×1” 3 sets

Sled Walks between legs 3 Trips

Hollow Rocks do 100, ankle weights on wrists


Saturday: Max Effort Upper Body

Close Grip 5 Board for best 3 reps

Max Reps 165 in 3 Minutes

T-Bar 5×15 lightened method with a monster mini

Wide Mag Grip 5×8


Sunday: Rest


Powerlifting Conjugate:


40 seated jumps Holding 2 Medicine Balls on the shoulders

Low Box Squat Close Stance Against Chains, Cambered Bar K: 2 Chains/side

Belt Squat 5×6, against bands

Hip and Back Extensions 5 SetS

Freedom Marching 4×75, use bands

GHD Side Bends w/ Band 5×12/side


Close Grip Duffalo Bar

Max Reps 135/85 in 3 Minutes, straight bar bench press

Belt Squat SkullCrusher 5×8

Seated Cable Row 5×15 band it

Underhanded Straight 5×12 Standing Banded Twists 3 sets of 30/side



40 seated jumps Holding 2 Medicine Balls on the shoulders

Reverse Hypers 5×20

Weighted Planks w/ Belt Accumulate 5 Minutes

Ankle Weights in Belt Squat 200x marching

Triceps extensions Do 100-200 of them



Duffalo Bar: K 145 + 2 chainz

Belt Squat Deadlifts w/ Bands 5 sets of 4

Glute Ham Raises 5 sets

Belt Squat Marching 400 steps

Banded Ab Mat Sit-ups 5x Max Reps



Multi Grip Bar w/Bands: K: 65 Micro Bands

Fat Bar Floor Press w/ chainz 3 sets max reps, get a decent weight and go!

Hammer Bar Skullcrushers 3 sets

Landmine Rows 3×25

100 Thumbs up A’s

Lying DB Rotators 3x burning/side