Happy 4th of July this week guys!  The gym will be open regular hours all day, we’re canceling the 7:30pm Class on the 4th, what diehards are going to make 5am on Thursday?  We’ll talk about that this week 🙂  If you guys are in, we’re in!

CrossFit Classes:

Monday: Jerk for 1 rep max

Tuesday: “Bulger” Run, Chest to bar pull-ups, Front squats and Handstand push-ups

Wednesday: Jason For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups/Wilmot Six rounds for time of: 50 Squats 25 Ring dips

Thursday: 75-50-25 Double Unders, 15-10-5 Toe to Bar, 3-2-1 Over Head Squats 185/135

Friday: 21-15-9 Row , Hang power clean 135/95

Saturday: Sled Push (Danger Shak and Back), KB Farmers Walk (Shack and Back), Sandbag Carry (Shack and Back), Bike 300m. Each person takes a turn on the “drag race”, starting when it seems appropriate to without backing anything up, 3 rounds each person



Monday: Absolute Strength Clean and Jerk

Clean from 8″ Blocks And 2 jerks

Banded Rack Pulls 5×3

Front Squat Sticking Point 5 sets of 3 exertions

Sled Face Pulls 3 Trips

GHD Side Bends 5×20


Tuesday: Lower Body Accessories

GHR 5×5

Leg Press 5×20

Reverse Hypers Single Legged 90lbs 4 sets/side

Walking Bar GM’s 2 trips w/ safety squat bar

Scissor Kicks ankle Weights 300x


Wednesday: Rest

Thursday: Speed Strength Snatch

Mid Thigh Hang Snatch 4×2 70%, 4×2 75%, 4×2 80%

Duffalo Bar on Back, Box Squat 12×2 with 55% of Back Squat max, and 25% Chains, wide stance

SN Grip Sumo Stiff Legged 5×5

Vest + Ankle Back Extensions 100x

GHD Sit-ups 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

SSQ GM Chains Wide Stance for Max

Zercher Belt Squat Lift for Max

Mid Thigh CL Pull 5 sets of 3 exertions

MedBall Shot Puts 5×20/side

Unweighted Strict Hypers 200x


Sunday: Rest


Powerlifting Conjugate:


Holding DB’s at the shoulders 40 seated jumps

Lightened Method Deadlift Sumo set up the pads correctly in the rack

Zercher Squat 5×3, go heavy

Strict Reverse Hypers 5 sets

Sled Marching w/ Med Ball 400m

Cable Oblique Crunches 3×15/side



Close Grip Bench Press Against Chains K: 2/side

Close Grip 2 Board 5×3

Belt Squat SkullCrusher 5×8

Seated Cable Row, Supine Close Mag Grip, banded 5×12

Close Mag Supine Grip Pulldowns 5×10

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



Holding DB’s at the shoulders 40 seated jumps

Reverse Hypers 5×20

L-Sit Holds 10 Max Effort Holds

Hamstring curls Lying Ankle Weights 10 minutes

Triceps extensions Do 100-200 of them



Cambered Bar Low Box Normal Stance K: Orange and Mini + 125

Speed Pulls, Sumo 175 w/ 1″ and micro bands 20 singles

Glute Ham Raises 5 sets

Belt Squat Marching 400 steps

GHD Sit-ups 5×20



Speed Bench Fat Bar 8×3 K: 50 and 1 Chain

Underhanded Grip Banded Bench 5 sets

Lightened JM Press 5 sets

Banded Seated Row 5×12

100 Pull Aparts 1″ Band

Band Rotators 3x burning/side