***NOTICE: Memorial Day is Murph!!  We’re doing a BBQ and WOD at 4:30pm, come one come all!  Morning Schedule is 10AM only, other classes through out the day are cancelled, thanks!!!***


CrossFit Classes:

Monday Push Press Max 5

Tuesday: Helen but 5 rounds

Wednesday: Row 6 minutes for Calories, Tabata Sit-Ups, Row 3 Minutes for Calories, 4 rounds Tabata Sit-ups, row 90 seconds, 2 rounds Tabata sit-ups

Thursday: Sumo DL High Pull Max 1, Pull-Up 1 Rep Max

Friday: 10 Minutes Max Rounds of 15 Thrusters 65/45, 10 Jumping Lunges, 5 Burpees

Saturday: 21-15-9 Handstand Push-ups and Power Cleans 135/95 One buddy does their 21, other buddy does their 21, then each in turn the 15’s and then also the 9’s after that, for time


Weightlifting Conjugate:

Monday: Upper Body Accessories

Handstand Push-ups do 45

Single DB Overhead 5×20

Rope Cable Extensions 5×10

GHD DB’s 5×15

100 Jumping Pull-ups


Tuesday: Rest


Wednesday: Speed Strength Clean and Jerk

Below Knee Hang Muscle Clean w/pause and 2 push presses 4×2 70%, 4×2 75%, 4×2 80%

Banded SN Grip 20×1 65% of best Snatch +25% bands, this is the right weight, speed deads!

40 Seated Jumps Vest + DB’s to CL

Face Up Holds accumulate 10 minutes with weight

Frontal Plane Raises 6×12


Thursday: Sleds Recovery Session

Sleds Recovery
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Chest Presses
-Ab Twists

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use 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

Friday: Absolute Strength Snatch

High Hang Power Snatch

Pin Military Press go for Max

Terminal Extension of drive phase, bar in front rack 5 sets of 3 exertions

Sledge Hammer Sideways 5×30 strikes/side

Hip and Back Extensions 75x


Saturday: Dynamic Effort Lower Body

Safety Bar on Back, Box Squat 12×2 with 55% of Low Box Max and 25% Bands, wide stance

20×1 Sumo Speed Pulls 50%+25%Bands

Glute Ham Raises, hug a 25lb plate 5 sets all out

Bandy Side Steps 200x Monster Mini

Hypers: Regular with Bands 180lbs 2 1” Bands 3 sets

Cable Pulldown Abs 4×25


Sunday: Rest


Powerlifting Conjugate:


40 Seated Jumps Holding Dumbbells at the hang

Lightened Method Goodmorning w/ 1″ Bands – SSQBar

Zercher Squat 5×3, go heavy

Glute Ham Raises 5 x max reps

Reverse Hypers 3×20

Barbell Side Bends 7×5



Close Grip Pin Press K: 13 Middle Grip -MultiGrip Bar (MGB)

Flat DB Bench 3 sets max reps with 40’s

Underhand Lying DB Extensions 2×25

Seated Cable Row 5×15 band it

Pull-ups 5×5

Sledge Hammer Sideways 5×12/side, slam it HARD



40 Seated Jumps Holding Dumbbells at the hang

Reverse Hypers 5×8

L-Sit Holds 10 Max Effort Holds

Hypers: Lying MedBall Between Feet 200x

Triceps Extensions Do 100-200 of them



Cambered Bar Low Box Normal Stance K: Orange and Mini + 105

Speed Dead’s: 160 w/ 1″ and micro bands 20 singles

Banded Hip Extension 5 sets

Bandy Side Step Ups 100x

Cable Pulldown Abs 3×30



Duffalo Bar Straight Weight 8×3, K: 95

Freak Bar Partials 5 sets top half

Triceps Extensions Multi Micro Single Arm to the Front 5 sets /side

GHD DB Rows 6×10

75 Chest to Bar JPU’s

Band Rotators 3x burning/side