Alright Team Here we go!!


Monday: Amanda, Squat Snatch and Muscle-up!  ***(TDE: 30 Push-Ups)***

Tuesday: FSQ x1 ***(TDE: 30 Wall Squats)***

Wednesday: Moon (Look Him Up!!) ***(TDE: 30 Burpees)***

Thursday: Team workout of Thrusters, Sit-ups, Juimping Pull-ups, DBLU’s and Rowing! ***(TDE: 3 Minutes Plank)***

Friday: TGIF!!!  Bench Press ***(TDE: 30 Stationary Lunges)***

Saturday: A short little ditty of Chest to bar Pull-ups and (more) Squat Snatches! ***(TDE: 3 Minutes in down dog)***

Sunday: ***(TDE: 30 Wall Squats)***

The CrossFIt Open Registration starts Thursday this week!  If you wanna join in and have fun do it! This year we’re going to have an in gym “intramural” fun group “non-petition” where we have fun doing these workouts together, scaling them, and it’s pretty cool because the leaderboard function CrossFit’s site is geared up to allow for this, pretty cool :). I’ll be putting out more info about it all coming up!

Conjugate Weightlifting Workouts for the Week:

Monday: Absolute Strength Clean and Jerk

Below Knee Hang Power Clean w/pause and Jerk w/pause in the dip

Banded Clean Pull 6×1 90%

Rest week on Iso’s

Sled Face Pulls 3 Trips

Russian Twists ankle weights and plate, 200x


Tuesday: Lower Body Accessories

Squat Mornings Safety Squat Bar 5×5

Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times

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

Standing Ankle Weights in belt squat 200x

Flutter Kicks with Ankle Weights 200x


Wednesday: Rest


Thursday: Speed Strength Snatch

Power Snatch 4×2 70%, 4×2 75%, 4×2 80%

Straight Bar on Back, Box Squat 12×2 55% + 25% Bands

Zercher Belt Squat 5×5 Vest + Ankle 45

Degree Back Ext w/ball 100x

Cable Pulldown Abs 4×25


Friday: 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


Saturday: Max Effort Lower Body

Concentric Front Squat for Max

Snatch Grip Deadlift for Max

SN Landing Position 5 sets of 3 exertions

Standing Banded Twists 5×30/side

Single Leg Ankle Weight Hypers 100/side


Sunday: Rest