Workouts for the Week: September 11 - September 16

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, September 11th

Hero Workout: “Badger” - For Time - 35 Minute Cap

3 Rounds
30 Squat Clean (95/65)
30 Pull Up
800m Run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in July 2019.

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
Each round is a substantial amount of volume that needs to be accounted for with chosen breaks and rest periods. The Squat Cleans and Pull Ups should both be held onto for 8-12 reps at a time in order to move efficiently through this workout. Each 800m run should take less than 5:00 to complete.

Tuesday, September 12th

All Athletes will complete Strength and the Workout on Tuesday, September 12th.

Strength: 12 Minutes

3-3-2-2-1-1-1: Push Jerk
Taken from the rack, building in weight.

Workout: For Time - 12 Minute Cap

10 Box Jump
10 Shoulder to Overhead (115/75)
Decrease both movements by 1 rep each round.

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
Today’s strength is all about pushing your Shoulder to Overhead to a heavy single. We are going from the rack today so use that to get to a weight you don't often get to touch. In the workout, the majority of the work will be completed in the first 3-4 rounds so go steady through them. Once you hit the round of six and/or five, start to pick up the intensity and finish strong.

Wednesday, September 13th

All Athletes will complete Strength and the Workout on Wednesday, September 13th.

Strength: 12 Minutes

5-3-1: Overhead Squat

Workout: For Time - 17 Minute Cap

3 Rounds
50 Crossover
7 Bar Muscle Up
5 Squat Snatch (155/105)

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
Today’s strength is about owning the overhead squat position and depth. The idea is to go to a heavy set of 5, 3 and 1, but always prioritize position and mechanics. It's better to spend more time at the bottom at lighter weight than to do too much too soon. In the workout, the objective is to maintain movement accuracy while being under fatigue.

Thursday, September 14th

All Athletes will complete Strength and the Workout on Thursday, September 14th.

Strength: 15 Minutes

Find a Heavy Deadlift

Workout: As Many Rounds as Possible in 12 Minutes

30/24 Calorie Row
20 Deadlift (135/95)
10 Strict Handstand Push

Workout Brief:

PACE: Gas
FEEL: Reach/Muscle
WORKOUT NOTES:
Find a heavy deadlift single and then transition to a workout that is all about capacity. These rep ranges are probably just a bit more than you feel comfortable with going unbroken, but push yourself to hang on to numbers you don't typically go!

Friday, September 15th

Wear red to Remember Everyone Deployed. Learn more here.

Workout: For Time - 30 Minute Cap

21 Dumbbell Front Squat (50/35)
21 Toes to Bar
100m Farmers Carry
Decrease the Front Squats and Toes to Bar by 3 Reps each round.

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This chipper is intended to be a low moving workout that give you plenty of time to rest on your transitions. We are fighting against grip fatigue so regulate your intensity early on so you have something left at the end!

Saturday, September 16th

Workout: For Time - With a Partner - 24 Minute Cap

4 Rounds
40 Single Dumbbell Box Step Up (50/35)
30 Wall Ball
20 Single Dumbbell Devils Press

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
All of the work here is split in half with your partner. The goal is to hang on to moderate to big sets.

Workouts for the Week: September 4 - September 9

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, September 4th

Classes at 7:00am and 8:00am only

Workout: For Time - With a Partner - 35 Minute Cap

1 Mile Partner Run (Hill Mile)
100 Back Rack Lunge (75/55)
150 Push Press
2000m Row

Workout Brief:

PACE: Grind
FEEL: Cardio
WORKOUT NOTES:
All of the work in Today’s partner workout is split in half after the mile run. The Lunges can be done in larger sets of 15-30 at a time. Break the Push Press up every 10-15 reps so that someone is always knocking out decent chunks. The final row is split so push hard to finish.

Tuesday, September 5th

All Athletes will complete Strength and the Workout on Tuesday, September 5th.

Strength: 14 Minutes

Find a Heavy Squat Clean

Workout: For Time - 18 Minute Cap

4 Rounds
60 Double Under
15 Burpee Box Jump
5 Front Squat (225/155)

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
This is an opportunity to test where your Squat Clean is. Focus should be placed and consistent reps from beginning to end. In the workout, each round should get a little faster. The Front Squats should be heavy, but you will likely hold on to all five reps unbroken each time. Take a second before picking up the barbell to make sure you'll nail them.

Wednesday, September 6th

All Athletes will complete Skill Work and the Workout on Wednesday, September 6th.

Skill Work: 8 Minutes

Rope Climb Practice

Workout: Every Minute on the Minute for 27 Minutes

Minute 1: 100m Run
Minute 2: 15 Weighted Sit Up
Minute 3: 2 Rope Climb

Workout Brief:

PACE: Grind
FEEL: Cardio/Muscle
WORKOUT NOTES:
Today’s focus is about building capacity in the Rope Climb or improving one of the aspects of the movement. Spend time learning something new in our skills session and then try to apply it during the workout.

Thursday, September 7th

All Athletes will complete Strength and the Workout on Thursday, September 7th.

Strength: 15 Minutes

Find a Heavy Snatch

Workout: For Time - 15 Minute Cap

45/40 Calorie Row
15 Overhead Squat (95/65)
30/20 Calorie Row
15 Overhead Squat
15/10 Calorie Row
15 Overhead Squat

Workout Brief:

PACE: Gas
FEEL: Reach/Muscle
WORKOUT NOTES:
This is a heavy Snatch test day! Consistency is the biggest thing as we build in weight. In the workout, most of the time is going to be spent on the Row, so dial the intensity to 70-80%. Once you hit the Overhead Squat, make sure you are achieving full depth and are hanging on for all fifteen reps.

Friday, September 8th

Wear red to Remember Everyone Deployed. Learn more here.

Workout: For Time - 24 Minute Cap

50 Toes to Bar
40 Alternating Dumbbell Snatch (50/35)
30 Chest to Bar
20 Wall Facing Handstand Push Up
10 Power Clean (185/125)

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This chipper workout is going to be focused on your higher skill gymnasitcs. The aim of today is to break everything up into reasonable sets so that you stay moving but don't accumulate too much fatigue - ride the redline.

Saturday, September 9th

Workout: For Time - Teams of Three - 36 Minutes

800m Team Run
150 Burpee
120 Wall Ball
90 American Kettlebell Swing (2/1.5)
60 Single Dumbbell Split Jerk (50/35)
30 Strict Pull Up

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
This team of three workout is a long chipper. After you complete the run together, the rest of the work is split up evenly between the three of you.

Workouts for the Week: August 28th - September 1st

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, August 28th

All Athletes will complete Strength and the Workout on Monday, August 28th.

Strength: 12 Minutes - Find a Heavy

5 Deadlift

Workout: For Time - 18 Minute Cap

Buy In: 50 Box Step Up

-Into-

5 Rounds
9 Pull Up
15 Deadlift (135/95)

Workout Brief:

PACE: Reach/Cardio
FEEL: Gas
WORKOUT NOTES:
This workout is designed to be on the faster side, but the box step up Buy In is going to make the five rounds tough to maintain a high intensity from the jump. The goal once you get the the Rig and Barbell is to start slow, and progressively increase your intensity with each round. Keep 2-3 sets on each round of Pull Ups and stay unbroken on the Deadlifts. If you need to take a break, take it on your transitions as best you can.

Tuesday, August 29th

All Athletes will complete Strength and the Workout on Tuesday, August 29th.

Strength: 14 Minutes

4 x 6 Back Squat

Workout: For Total Wall Walks

As Many Reps as Possible in 3 Minutes
15 Power Clean (115/75)
10 Bar Facing Burpee
Max Wall Walk in remaining time

-Rest 1:00-

As Many Reps as Possible in 3 Minutes
15 Power Clean (115/75)
10 Bar Facing Burpee
Max Wall Walk in remaining time

-Rest 1:00-

As Many Reps as Possible in 4 Minutes
15 Power Clean (115/75)
10 Bar Facing Burpee
Max Wall Walk in remaining time

Workout Brief:

PACE: Full Send!
FEEL: Muscle/Reach
WORKOUT NOTES:
Today's Back Squats should all be completed at the same weight with 2-3 minutes of rest between each working set. In the workout, work as quickly as you can to get to the Wall Walks are try to hit the same number of reps each round. Keep in mind you'll have a little more time in the final round to account for fatigue.

Wednesday, August 30th

Bring a Friend Day

All Athletes will complete the Workout and either Cashout on Wednesday, August 30th.

Workout: As Many Rounds as Possible in 24 Minutes - With a Partner

14 Toes to Bar or Strict Knee Tuck
10 Dumbbell Thruster (35/25)
60 Jump Rope
200m Partner Run

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
Bring a friend day! This workout should be completed at a slow and steady pace. In the final few minutes increase the intensity and finish hard!

Cashout: 6 Minute Tabata (:20 on, :10 off) - As Many Reps as Possible

Minute 1: Hollow Rock
Minute 2: Russian Twist

Thursday, August 31st

Workout: As Many Rounds as Possible in 20 Minutes

5 Dumbbell Push Jerk - LEFT (50/35)
5 Dumbbell Push Jerk - RIGHT
10 Push Up
15 Calorie Row

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This workout is going to challege your sustained pushing strength. It is important to go low and slow on the rower to keep the Push Jerks unbroken and maintain as 1-2 sets on the Push Ups. Make sure your shoulders and hips move down and up at the same time on the Push Ups.

Friday, September 1st

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete the Workout and either Cashout on Friday, September 1st.

Workout: For Time - 24 Minute Cap

7 Rounds
300m Run
5 Bar Muscle Up (Scaling: 7 Strict Pull Up)

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
The Run should be executed at a high enough intensity that you are pushing yourself, but dialed back enough so that you can take a quick transition to the rig and start on your Bar Muscle Ups. The purpose of this workout is to accumulate a higher volume on the Rig that we typically go under cardio fatigue.

Cashout - FIT: For Time

3 x 400m Run Hard
Rest 1:00 between

Cashout - FLEX: For Quality

75 Kettlebell Horn Curl to Press

Saturday, September 2nd

Workout: For Time - With a Partner - 24 Minute Cap

2 Rounds
50 Wall Ball
40 Sit Up
30 Synchro Air Squat
20 Double Dumbbell Hang Snatch (50/35)
10 Man Maker

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This partner workout is a chipper featuring some movements we don't always get to see in a workout. All of the work except for the Air Squats is split and half and should be completed at a pace that allows you and your partner to move the whole time. Your goal is to make the second round faster than the first!

Workouts for the Week: August 21 - August 26

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, August 21st

Workout: For Time - With a Partner - 34 Minute Cap

Buy In: 1000m Row

-Into-

4 Rounds
15 Power Snatch (115/75)
30 Handstand Push Up
15 Overhead Squat
30 Toes to Bar

-Into-

Buy Out: 1000m Row

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Today’s partner workout will require you to split the work evenly with your partner. Split the Power Snatches and Squats up into sets of five and the Handstand Push Ups and Toes to Bar in sets of five to ten. Modify your movement weight and exercise choice to meet and maintain those standards.

Tuesday, August 22nd

All Athletes will complete Gymnastics Conditioning and the Workout on Tuesday, August 22nd.

Gymnastics Conditioning: Every Minute on the Minute for 10 Minutes

Minute 1: Strict Pull Up (-2 reps from failure)
Minute 2: :15-:30 L-Sit hold

Workout: As Many Rounds as Possible in 15 Minutes

60 Walking Lunge
40 Sit Up
20 Burpee Box Get Over
800m Run

Workout Brief:

PACE: Gas
FEEL: Cardio/Reach
WORKOUT NOTES:
Today's workout is a bit of a unique style for the timeframe. The goal is to finish one whole round and get as far as you can into the second one. This should demand you start and stick to a nice and steady pace so you can move the whole clock!

Wednesday, August 23rd

All Athletes will complete Strength and the Workout on Wednesday, August 23rd.

Strength: Every Minute on the Minute for 5 Minutes

1 Clean + 3 Push Jerk
Build in weight each set

Workout: For Time - 35 Minute Cap

10 Rounds
3 Clean and Jerk (185/135)
200m Run
1 Round of "Cindy"

Cindy = 5 Pull Up + 10 Push Up + 15 Air Squat

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This workout is a long grind featuring the classic CrossFit workout "Cindy." To maintain a good pace the Pull Ups, Push Ups and Air Squats should all be unbroken throughout the workout. Scale to 4-8-12 or 3-6-9 in order to accomplish this. The Barbell weight should be heavy singles the whole time.

Thursday, August 24th

All Athletes will complete the Workout and either Cashout on Thursday, August 24th.

Workout: For Time - 10 Minute Cap

21-15-9
Calorie Row
Dips (Scaling: DB Push Up)

Workout Brief:

PACE: Full Send!
FEEL: Triple Threat
WORKOUT NOTES:
This sprint style workout is going to get tough to maintain the Dips consistently each round. You should be able to complete each round of Dips in 3-4 sets, if you need more, knock down the volume to 15-12-9.

Cashout - FIT: For Total Calories

6 Rounds
:20 Row Sprint
:40 Rest

Cashout - FLEX: For Quality

3 Rounds
15 Dumbbell Bent Over Row
15 Dumbbell Floor Press

Friday, August 25th

Wear red to Remember Everyone Deployed. Learn more here.

Workout: For Time - 20 Minute Cap

3 Rounds
3 Barbell Complex (165/115)
60 Double Under
2 Barbell Complex
40 Double Under
1 Barbell Complex
20 Double Under
2:00 Rest

Barbell Complex = 1 Deadlift + 1 Hang Squat Clean + 1 Squat Clean

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
The Barbell weight choice is very important today. This should be something that you can complete the complex unbroken, drop the bar after the final Squat Clean, and start the next complex in 3-5 seconds. Focus should be placed on a relaxed Jump Rope effort so you can continue to move the Barbell efficiently.

Saturday, August 26th

Workout: For Time - With a Partner - 38 Minute Cap

50 Dumbbell Thruster (50/35)
60/50 Calorie Bike (Row)
2 Mile Loop
60/50 Calorie Bike
50 Dumbbell Thruster

Workout Brief:

PACE: Sustain
FEEL: Reach/Muscle
WORKOUT NOTES:
This partner workout is a good mix of movements, make sure you go steady at the beginning so you can save your energy for the 2 Mile loop. Once you get back, push hard to finish strong!

Workouts for the Week: August 14 - August 19

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, August 14th

Workout: For Rounds and Load - With a Partner

Part A: As Many Rounds as Possible in 21 Minutes
400m Run
30 Handstand Push Up
30 Clean and Jerk (135/95)
400m Run
30 Handstand Push Up
20 Clean and Jerk (185/125)
400m Run
30 Handstand Push Up
10 Clean and Jerk (225/155)

-Into-

Part B: 6 Minutes
Find a Heavy Clean and Jerk

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This partner workout will require you to split a moderate amount of reps with your partner. Be mindful of the weight change as the workout goes on and keep in mind if you make it through a whole round, the weight drops back down to your starting point. Take two to four attempts in the final six minutes and go big!

Tuesday, August 15th

All Athletes will complete Strength and the Workout on Tuesday, August 15th

Strength: 16 Minutes

10-10-5-5-3: Back Squat

Workout: For Time

5 Rounds
8 Chest to Bar
12 Single Dumbbell Box Step Over (50/35)
Rest 1:00

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Our Back Squat strength today is a little higher volume than normal - test yourself to push new limits on the ten and five rep sets. This workout is going to test your capacity to maintain consistent sets per round. Be mindful that it’s five rounds and you will likely need to break things at some point in order to sustain your effort throughout. Know that going into it and plan your rest periods.

Wednesday, August 16th

Workout: For Rounds and For Time

Part A: As Many Rounds as Possible in 12 Minutes
6 Devils Clean (50/35)
9 Dumbbell Push Press
15/12 Calorie Row

-Into-

Part B: For Time
300m Farmers Carry (50/35)

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
This is going to be a grippy workout. Knowing that, focus on moving at a 75-80% intensity for the majority of the clock so you can finish the farmer carry in as few breaks as possible.

Thursday, August 17th

All Athletes will complete Conditioning and the Workout on Thursday, August 17th.

Conditioning: Every Minute on the Minute for 12 Minutes

Minute 1: :30 Max Calorie Row
Minute 2: :30 Max Rep V Up

Workout: For Time - 17 Minute Cap

30 Toes to Bar
45 Box Jump Over
60 Wall Ball
75 Air Squat

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
Today's conditioning is 30 seconds of work followed by 30 seconds of rest. Being mindful of this, push hard to achieve a good score from the beginning as there is lots of built in rest. In the workout, the objective is to push sets and reps you don't feel comfortable with and try to sustain it over the course of the workout.

Friday, August 18th

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete Strength and the Workout on Friday, August 18th.

Strength: 12 Minutes

8-6-4-2: Snatch Grip Deadlift

Workout: Each Round For Time - 15 Minutes

5 Rounds - 3 Minutes Each
70 Double Under
11 Deadlift (185/135)
4 Wall Walk
Rest Remaining Time

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
As the Snatch Grip Deadlifts get heavier, focus on maintaining tension in your lats and keeping the bar close. Once you get to the workout, move quickly to earn your rest each round. One round should take you 2:00-2:30 minutes each, modify your rep schemes and weight choice accordingly.

Saturday, August 19th

Workout: For Time - With a Partner - 31 Minute Cap

60-40-20 Dumbbell Thruster (50/35)
60-40-20 Dumbbell Facing Burpee
300m Partner Run

Workout Brief:

PACE: Sustain
FEEL: Reach/Muscle
WORKOUT NOTES:
This partner workout is going to feel like a classic parter style grind. Break all of the movements up into five to ten reps at a time and keep chipping away until the reps are complete. If you need to, opt to slow it down on the runs so you can push yourself on the Dumbells and Burpees.

Workouts for the Week: August 7 - August 12

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, August 7th

Workout: Every Minute on the Minute for 36 Minutes

Minute 1: 10 Bar Facing Burpee
Minute 2: 14 Back Rack Lunge (115/75)
Minute 3: 14/11 Calorie Bike
Minute 4: 10-15 Dips
Minute 5: 14/11 Calorie Row
Minute 6: Rest

Workout Brief:

PACE: Sustain
FEEL: Reach
WORKOUT NOTES:
This is the typical long Every Minute On the Minute style workout. The focus today should be on the non-cardio movements. Make sure you are getting good quality sets on the Lunges and Dips. The Calorie numbers should be reduced so you can complete each round in :35-:45. Make sure you give yourself at least :15 to transition off of the Bikes and Rowers.

Tuesday, August 8th

All Athletes will complete the Workout and either Cashout on Tuesday, August 8th.

Workout: For Time - 14 Minute Cap

15-12-9-6-3
Toes to Bar

50-40-30-20-10
Double Unders

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
This workout is going to require you to be more accurate with your movements as you get fatigued. Focus on keeping your shoulders and forearms as relaxed as possible on the Double Unders and hang on to as big of sets on the Toes to Bar as you can manage without too much rest on breaks.

Cashout - FIT: For Time

2 Rounds
75 Crossovers
25 Strict Push Up

Cashout - FLEX: For Quality

3 Rounds
10 Dumbbell Bicep Curl
Max Rep Dumbbell Push Up

Wednesday, August 9th

Strength: 15 Minutes

5-5-3-3: Overhead Squat

Workout: As Many Rounds as Possible in 7 Minutes

800m Run
Max Rep Squat Snatch (135/95)

Workout Brief:

PACE: Full Send!
FEEL: Triple Threat
WORKOUT NOTES:
Today’s strength is going to test your overhead position and stability in the bottom of the squat. Focus today should be placed on ensuring your shoulders are in a safe position and your technique is improving. In the workout, the Run should be completed at an 8/10 effort to ensure you have some energy left in the gas tank for the Snatches. Each rep should look the same to finish the workout.

Thursday, August 10th

Workout: For Time - 18 Minute Cap

3 Rounds
7 Pull Up
11 Box Jump Over

2 Rounds
11 Chest to Bar
14 Box Jump Overs

1 Round
14 Bar Muscle Up (21 Strict Pull Up)
21 Box Jump Over

Workout Brief:

PACE: Muscle
FEEL: Gas
WORKOUT NOTES:
The purpose of this workout is to challenge your ability to hold on to your Pull Up sets. Take note that the movement options become more challenging as the reps increase so you'll need to be smart with where you break for rest. Look to complete the Pull Ups unbroken, the Chest to Bar in 2-3 sets per round, and get the Bar Muscle Ups or Strict Pull Ups done in as few sets as you can handle. The Box Jumps should be completed at a steady enough pace that you can take a short transition to the rig and get back to work.

Friday, August 11th

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete the Strength and the Workout on Friday, August 11th.

Strength: 12 Minutes - Find a Heavy

2 Power Clean + 2 Push Press

Workout: For Time - 16 Minutes

3 Rounds
400m Run
21 Front Squat (95/65)
11 Handstand Push Up

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
This Power Clean + Push Press strength will test your ability to create power pushing your feet through the floor. Reps can be touch and go or taken as singles. This workout is a play on "Helen." Run at a moderate effort, push yourself to go unbroken on the squats, then complete the handstand push ups in 1-3 sets.

Saturday, August 12th

Workout: For Time - With a Partner - 32 Minute Cap

5 Rounds
15 Knees to Elbow
500m Row
30 American Kettlebell Swing

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This partner style workout is going to be a grind on the longer side. All of the work is split in half and your sets and rep numbers should be consistent for all five rounds.

Workouts for the Week: July 31 - August 5

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, July 31st

12 DAYS OF CHRISTMAS

Compare to December 21, 2022; July 18, 2022; December 13, 2021; July 19, 2021; December 28, 2020; July 27, 2019; December 23, 2019.

Workout: For Time - Complete in the style of the song

1 Lap (200m Run)
2 Push Jerks (135/95)
3 Power Cleans
4 Barbell Jump Overs
5 Abmat Situps
6 Deadlifts
7 Burpees
8 Lunges
9 Pushups
10 Wall Balls
11 Pull Ups
12 Front Squats

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
This workout is LONG. Come ready to warmup on your own before the workout begins.

Tuesday, August 1st

Workout: Each Round for Time

5 Rounds - 3 Minutes Each
6 Dumbbell Suitcase Carry Lunge (50/35)
9 Dumbbell Push Press
12 Abmat Sit Up
Rest 1:00 between rounds.

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
The goal for today is to hang on to the Dumbbells for an unbroken set of Lunges and Push Press every round. Use the Sit Ups to rest and recover and even take a couple of seconds before picking the Dumbbells up if you need to! Push hard and earn your rest every round.

Wednesday, August 2nd

All Athletes will complete Strength and the Workout on Wednesday, August 2nd.

Strength: 15 Minutes

6-6-4-4-2: Front Squat
Build in weight each set.

Workout: For Total Rounds

As Many Rounds as Possible in 5 Minutes
12 Front Squat (125/85)
12 Calorie Row

-Rest 5:00-

As Many Rounds as Possible in 5 Minutes
9 Front Squat (155/105)
9 Calorie Row

Workout Brief:

PACE: Full Send!
FEEL: Triple Threat
WORKOUT NOTES:
In the Strength, build in weight each round and finish at a heavy set of two. Focus on maintaining a rigid posture from the time you unrack the weight to the completed rep, push youeself to go heavy! In the workout, there is a 5:00 rest window - the goal is to hit the first and second part with the same full send effort. Squeeze as much out of today as you can by going hard!

Thursday, August 3rd

All Athletes will complete the Workout and either Cashout on Thursday, August 3rd.

Workout: For Time - 15 Minute Cap

2 Rounds
30 Box Jump
20 Toes to Bar
10 Power Snatch (135/95)

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
This two round workout will require you to hang on to bigger sets. The goal is to do more than you usually do and sustain it over both rounds. The Box Jumps should be executed at a slow and steady tempo, break the Toes to Bar into sets that are uncomfortable but ride the red line, then hang on to quick singles on the Power Snatch.

Cashout - FIT: For Effort

3 Rounds
:20 Assualt Bike Sprint
1:00 Plank
1:00 Rest

Cashout - FLEX: For Quality

3 Rounds
15 Kettlebell Horn Curl to Press
15 Tuck Up

Friday, August 4th

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete Strength and the Workout on Friday, August 4th.

Strength: 18 Minutes - Find a Heavy

5-5-5-5-5: Deadlift
Build in weight each set.

Workout: For Time - 8 Minute Cap

15-12-9
Deadlift (225/155)
Bar Facing Burpee

Workout Brief:

PACE: Full Send!
FEEL: Reach
WORKOUT NOTES:
The main focus today is pushing yourself to go heavy during the Deadlifts in the strength. All five sets should be challenging, but start at a moderate-heavy weight and build as you go. You're looking to complete a set about every three minutes. Once you get to the workout, it’s a full send right from the beginning!

Saturday, August 5th

Workout: For Total Rounds - With a Partner

As Many Rounds as Possible in 10 Minutes
20 Calorie Row
14 Pull Up

-REST 2:00-

As Many Rounds as Possible in 10 Minutes
20 Calorie Bike
10 Strict Handstand Push Up

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Partner up and grind through the gymnastics conditioning piece. Split the work however you need to with your partner and try to accumulate as much volume as you can in each section.

Workouts for the Week: July 24 - July 29

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, July 24th

All Athletes will complete the Workout and either Cashout on Monday, July 24th.

Workout: Every Minute on the Minute for 16 Minutes

Minute 1: 6 Devils Press (35/25)
Minute 2: 12 Pistol Squat

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This workout is going to test your ability to maintain reps for all eight rounds. The focus for today is moving the Dumbbells well the entire workout and maintaining consistent technique on the Pistols as you fatigue.

Cashout - FIT: For Quality

3 Rounds
10 Heel Elevated Goblet Squat
15-20 Russian Kettlebell Swing

Cashout - FLEX: For Quality

3 Rounds
Max Effort Chin Up
10-20 Strict Push Up

Tuesday, July 25th

All Athletes will complete Strength and the Workout on Tuesday, July 25th.

Strength: 10 Minutes - Find a Heavy Complex

1 Power Clean + 3 Front Squat + 1 Push Press

Workout: As Many Rounds as Possible in 15 Minutes

40/30 Calorie Row
20 Thruster (75/55)
10 Bar Muscle Up

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
In the strength today, we are Front Squatting from the floor with the additional challenge of Push Pressing under fatigue. Focus on having a good leg drive when you press the Barbell. In the workout, the goal should be to move low and slow and turn up the intensity in the last 3-5 minutes!

Wednesday, July 26th

Workout: For Time - With a Partner

1 Mile Partner Run - Hill Mile
120 Deadlift (185/135)
60 Synchro Bar Facing Burpee
30 Wall Walk

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This partner workout is going to test your capacity. The goal here is to hold onto big sets for all of them movements - push yourself to keep moving on the Burpees and push to finish once you get to the final ten Wall Walks.

Thursday, July 27th

All Athletes will complete Strength and the Workout on Thursday, July 27th.

Strength: 12 Minutes - Find a Heavy Complex

1 Power Snatch + 2 Hang Squat Snatch

Workout: As Many Rounds as Possible in 7 Minutes

3 Power Snatch (135/95)
40 Double Unders

Workout Brief:

PACE: Full Send!
FEEL: Muscle
WORKOUT NOTES:
In the strength, take your time to regrip the Barbell between each Hang Snatch and focus on getting the bar to a consistent overhead position. This workout is going to get grippy - go quick singles on the Barbell to give them a break.

Friday, July 28th

Wear red to Remember Everyone Deployed. Learn more here.

Workout: For Time - 22 Minute Cap

600m Run
30 Toes to Bar
30 Double Dumbbell Reverse Lunge (50/35)
600m Run
20 Toes to Bar
30 Double Dumbbell Reverse Lunge
600m Run
10 Toes to Bar
30 Double Dumbbell Reverse Lunge

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
This workout is going to test your grip strength under cardio fatigue from the Run. Pick a Toes to Bar option that you can hold onto sets of five to ten reps at a time. Push yourself to complete each round of Lunges in one to two sets.

Saturday, July 29th

Workout: As Many Rounds as Possible in 24 Minutes - With a Partner

48 Wall Ball
48 Sit Up
24 Power Clean (165/115)
24 Strict Pull Up

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
There is a good mixture of movements today and the objective is to split everything into moderate sets with your partner and stay moving the entire workout. Make sure each strict pull up rep is completed to the best of your ability!

Workouts for the Week: July 17 - July 22

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, July 17th

Workout: For Time - With a Partner - 40 Minute Cap

120 Front Rack Lunge (95/65)
100 Calorie Bike
80 Knees to Elbow
60 Double Dumbbell Hang Snatch (35/25)
40 Burpee Over Dumbbell

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This workout is split in half with your partner. Pick rep numbers that allow you to move at a steady pace for the whole workout. Push yourself to pick challenging sets and stick to it!

Tuesday, July 18th

All Athletes will complete Strength and the Workout on Tuesday, July 18th.

Strength: 12 Minutes - Find a Heavy

3 Push or Split Jerk - From the Rig

Workout: For Time - 12 Minute Cap

600m Row
25 Shoulder to Overhead (95/65)
400m Row
20 Shoulder to Overhead
200m Row
15 Shoulder to Overhead

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
Heavy Jerks from the rack today will allow you to really push the weight. As the weight increases, simplify your movement down to a single cue and make sure you are re-racking efficiently. In the workout, the goal is to break the Shoulder to Overhead as little as possible. Use the Rower as your throttle based off of how you feel.

Wednesday, July 19th

All Athletes will complete Strength and the Workout on Wednesday, July 19th.

Strength: 14 Minutes - Find a Heavy Complex

1 Clean Deadlift + 1 Low Hang Clean

Workout: With a Partner - Relay Style

As Many Rounds as Possible in 8 Minutes
6 Pull Up
6 Hang Squat Clean (115/75)

-Rest 2:00-

As Many Rounds as Possible in 8 Minutes
4 Chest to Bar
4 Squat Clean (165/115)

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
The Low Hang Clean in today’s strength should be taken to right below the knee - prioritize keeping your lats engaged, chest and chin elevated, and getting solid hip contact each rep. The goal here should be to move with quality at a moderate effort so that your partner and you each get adequate rest while the other is working. The Pull Up and Squat Clean options should all stay unbroken for the whole workout.

Thursday, July 20th

Workout: As Many Rounds as Possible in 31 Minutes

21 Air Squat
15 Push Up
9 V-Ups
300m Run

Workout Brief:

PACE: Sustain
FEEL: Cardio
WORKOUT NOTES:
This is a low and slow cardio workout that should be completed with quality in mind on each rep. Air Squats should be to the lowest depth you can maintain sound technique, Push Ups should be 2-4 sets with shoulders and hips moving down and up together, and V-Ups can be modified to tuck ups if needed.

Friday, July 21st

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete Strength and the Workout on Friday, July 21st.

Strength: Every Minute on the Minute for 10 Minutes

Minute 1: 2 Squat Snatch (75%)
Minute 2: 5-10 Strict Pull Up

Workout: As Many Rounds as Possible in 10 Minutes

5 Overhead Squat (135/95)
10 Toes to Bar
15 Box Jump

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Today’s strength is a good mix of Barbell and Rig work. The 75% should be challenging but technique should remain solid throughout. The Strict Pull Ups should be a rep range that leaves 2-3 reps in reserve. In the workout, the goal is to push yourself to hang on to an uncomfortable Overhead Squat and Toes to Bar sets and use the Box Jumps as a recovery; go at whatever pace on the box that will allow you to push the next round.

Saturday, July 22nd

Workout: For Time - Teams of Three

3 Rounds
50 Calorie Bike
50 Wall Ball
50 Dumbbell Burpee Deadlift (50/35)

Workout Brief:

PACE: Muscle/Reach
FEEL: Full Send!
WORKOUT NOTES:
All of the work today is split up between you and your partners. Each of you will complete fifty reps of all three movements at the end of the workout so split it up where you need to. Each movement should be completed about ten reps at a time.

Workouts for the Week: July 10 - July 15

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, July 10th

CrossFit Benchmark Workout: “Kelly” - For Time

5 Rounds
400m Run
30 Box Jump
30 Wall Ball

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
Kelly is a grind. It is very important to take the first two rounds slow so you save some energy to push the final round. Go out slower than you think and focus on maintaining a low, but consistent tempo on all of the movements.

Tuesday, July 11th

All Athletes will complete the Workout and either Cashout on Tuesday, July 11th.

Workout: As Many Rounds as Possible in 12 Minutes

300m Row
9 Strict Handstand Push Up

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Our goal today is to accumulate as much volume on the Strict Handstand Push Ups as possible. Prioritize a movement with a full range of motion and push yourself to hang on to big sets. Don't be afraid to lower the number of reps each round so you only have to do 1-2 sets.

Cashout - Fit: As Many Rounds as Possible in 9 Minutes

8/8 Bulgarian Split Squat
16 Dumbbell Push Press
:45 Plank

Cashout - Flex: As Many Rounds as Possible in 9 Minutes

15 Dumbbell Bent Over Rows
20 Dumbbell Push Up

Wednesday, July 12th

All Athletes will complete Strength and the Workout on Tuesday, July 11th.

Strength: 12 Minutes - Find a Heavy Complex

1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat

Workout: For Time - 18 Minute Cap

30 Front Squat (115/85)
150 Double Under
30 Toes to Bar
150 Double Under
30 Front Squat

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
This chipper workout should start slow, and once you've gotten through a good chunk of Toes to Bar push hard to finish at an aggressive pace.

Thursday, July 13th

CrossFit Benchmark Workout: “Jerry” - 30 Minute Cap

1 Mile Run (Hill Mile)
2000m Row
1 Mile Run (Panera Loop)

Workout Brief:

PACE: Sustain
FEEL: Cardio
WORKOUT NOTES:
Jerry is a classic conditioning piece. Each movement should be a little bit more intense than the last. The goal for today is to finish harder than you start.

Friday, July 14th

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete Strength and the Workout on Friday, July 14th.

Strength: Every 2:00 for 12:00

4 Deadlift
Complete all sets at a Heavy set of 4

Workout: For Time - 15 Minute Cap

42 Single Kettlebell Clean and Jerk (1.5/1)
21 Pull Up
30 Single Kettlebell Clean and Jerk
15 Chest to Bar Pull Up
18 Single Kettlebell Clean and Jerk
9 Bar Muscle Up

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
This workout is going to test your ability to move an unfamiliar object while completing higher level gymnastics. Spend time working on the mechanics of the Kettlebell Clean and Jerk and Pick Pull Up options that progress in difficulty as you go.

Saturday, July 15th

Workout: For Time - With a Partner - 30 Minute Cap

40 Synchro Bar Facing Burpee
40 Thruster (95/65)
25 Synchro Sit Up
30 Synchro Bar Facing Burpee
30 Thruster
25 Synchro Sit Up
20 Synchro Bar Facing Burpee
20 Thruster
25 Synchro Sit Up
10 Synchro Bar Facing Burpee
10 Thruster

Workout Brief:

PACE: Muscle/Reach
FEEL: Full Send!
WORKOUT NOTES:
This workout is a partner full body pressing grind. Move slow and break up the Burpees when you need to, but one partner should always be moving the Barbell! Slow down the Sit Ups to give your shoulders a rest.

Workouts for the Week: July 3 - July 8

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, July 3rd

All Athletes will complete Strength and the Workout on Monday, July 3rd.

Strength: 10 Minutes - Find a Heavy

8 Front Squat - From the Floor

Workout: As Many Rounds as Possible in 18 Minutes - With a Partner

6 Back Squat (185/135)
12 Pull Up
18/15 Calorie Row

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
In today’s strength the time is short so you are looking to complete 3-5 challenging sets - be mindful that the weight comes from the floor! In the workout, alternate movements or split all of the work in half with your partner. Start slow and increase your pace as the time winds down.

Tuesday, July 4th

One class at 8:00am on Tuesday, July 4th.

Workout: “Partner Small” - For Time - With a Partner - 40 Minute Cap

3 Rounds
1000m Row
50 Burpee
50 Box Jump
800m Run

Workout Brief:

PACE: Sustain
FEEL: Cardio
WORKOUT NOTES:
This is a partner version of the hero workout "Small." Each round has a good amount of volume so the goal is to break things up before you get fatigued. Start slow and try to add intensity each round.

Wednesday, July 5th

All Athletes will complete Strength and the Workout on Wednesday, July 5th.

Strength: 15 Minutes - Find a Heavy

3-3-2-2-1-1: Squat Snatch

Workout: For Time - 10 Minute Cap

15-12-9: Squat Snatch (95/65)
27-21-15: Push Ups

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Today’s strength is about dialing your mechanics at a heavy weight. Focus on perfect technique as the weight builds. In the workout, translate all of the heavy work you did into consistent reps at the light weight. Fight against the fatigue in your chest and shoulders as you settle into the overhead position on the Squat Snatches.

Thursday, July 6th

All Athletes will complete Strength and the Workout on Thursday, July 6th.

Strength: Every 1:30 for 9:00

4 Power Clean

Workout: For Time - 15 Minute Cap

18-15-12-9-6-3: Toes to Bar
6-5-4-3-2-1: Power Clean (225/155)

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This workout is a heavy grind. The Toes to Bar and Barbell should both be completed in small but consistent sets until the work is complete!

Friday, July 7th

Wear red to Remember Everyone Deployed. Learn more here.

Workout: For Time - 22 Minute Cap

1000m Row
80 Alternating Dumbbell Clean and Jerk (50/35)
60 Wall Ball
40 Burpee
20 Strict Handstand Push Up

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This chipper workout is a good mix of movements at challenging, but doable, volume. Focus on maintaining a constant intensity that allows you to maintain big sets. The goal with each one of these movements is to complete them in as few sets as you can!

Saturday, July 8th

Workout: As Many Rounds as Possible - With a Partner

As Many Rounds as Possible in 5 Minutes - Relay Style
25 Double Under (30 Single Unders)
9 Dumbbell Push Press (50/35)

-Rest 2:00-

As Many Rounds as Possible in 5 Minutes - Relay Style
25 Double Under (30 Single Unders)
6 Dumbell Burpee Deadlift

-Rest 2:00-

As Many Rounds as Possible in 5 Minutes - Relay Style
25 Double Under (30 Single Unders)
3 Devils Press

Workout Brief:

PACE: Full Send!
FEEL: Muscle/Reach
WORKOUT NOTES:
This workout consists of short intervals that are completed relay style with your partner. Sprint right from the jump so you can get as much work done as possible!

Workouts for the Week: June 26 - July 1

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, June 26th

All Athletes will complete Strength and the Workout on Monday, June 26th.

Strength: 15 Minutes - Find a Heavy Complex

1 Clean + 2 Jerk

CrossFit Benchmark Workout: “Jackie” - For Time - 12 Minute Cap

1000m Row
50 Thruster (45/35)
30 Pull Ups

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
Today's strength is going to test your ability to rerack a heavy barbell. The workout "Jackie" is a classic. Record your score because we will be doing this benchmark again! The main focus here is to start slow on the Rower, on to complete the Thrusters and Pull Ups in as few sets as possible.

Tuesday, June 27th

Workout: For Time - With a Partner - 32 Minute Cap

1 Mile Partner Run (Hill Mile)
10 Rounds of Dumbbell "DT" (50/35)
150/120 Calorie Bike

"DT" = 12 Deadlift, 9 Hang Clean, 6 Push Jerk

Workout Brief:

PACE: Sustain
FEEL: Triple Threat
WORKOUT NOTES:
This partner chipper workout starts on a mile run together. The Dumbbell work should be done relay style - five rounds each. Once you get to the bike it should be a 90-100% effort back and forth until the work is done!

Wednesday, June 28th

All Athletes will complete Strength and the Workout on Wednesday, June 28th.

Strength: 14 Minutes - Find a Heavy

5-3-1
Back Squat

Workout: For Time

5 Rounds
14 Pistol Squat
7 Shoulder to Overhead (155/105)

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Today’s Back Squats have you finding a heavy set of 5, then 3, then 1. You should be completing 2-3 sets at each rep scheme before moving on. Be mindful of the 14:00 clock - if you feel like you'll need more time, take bigger weight jumps but complete more reps on each warmup set

Thursday, June 29th

All Athletes will complete the Conditioning and the Workout on Thursday, June 29th.

Conditioning: Every 2 Minutes for 10 Minutes

100m Run + 3 Power Snatch (70%)

Workout: For Time

10 Rounds
7 Power Snatch (75/55)
7 Toes to Bar
7 Box Jump

Workout Brief:

PACE: Sustain
FEEL: Cardio
WORKOUT NOTES:
Today’s conditioning involves a timed run with some percentage work. The goal here is that you run at an 80-90% effort and take your time to nail quick singles on the power snatch. You're looking at about one minute of work followed by one minute of rest.

Friday, June 30th

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete the Workout and either Cashout on Friday, June 30th.

Workout: As Many Rounds as Possible in 11 Minutes

11 Handstand Push Ups
21 Russian Kettlebell Swings (1.5/1)
42 Double Unders

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
This workout will challenge your ability to maintain sets unbroken. At some point you'll have to split things up but the goal here is to delay it as long as possible. As the fatigue sets in, focus on maintaining consistent movement.

Cashout - FIT: For Time

3 Rounds
15 Burpee
12 V Up

Cashout - FLEX: For Quality

2-3 Rounds
20 Dumbbell Bent Over Rows
Max Rep Dumbbell Strict Press + Max Rep Dumbbell Push Press

Saturday, July 1st

Workout: For Time - With a Partner - 36 Minute Cap

1200m Row

-Into-

10 Rounds - Relay Style
3 Power Clean (205/145)
6 Barbell Burpee

-Into-

800m Row

-Into-

8 Rounds - Relay Style
3 Power Clean
6 Barbell Burpee

-Into-

400m Row

-Into-

6 Rounds - Relay Style
3 Power Clean
6 Barbell Burpee

Workout Brief:

PACE: Grind
FEEL: Muscle/Reach
WORKOUT NOTES:
The Row is split up between you and your partner at a 70-80% effort. Once you hit the barbell, move quickly and try to maximize your rest periods. As the clock winds down try to pick up the pace!

Workouts for the Week: June 19 - June 24

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, June 19th

Workout: For Time - With a Partner - 32 Minute Cap

Buy In: 800m Partner Run

-Into-

26 Clean and Jerk (135/95)
60 Double Unders (Each Athlete)
26 Bar Muscle Ups
22 Clean and Jerk (155/105)
60 Double Unders
22 Bar Muscle Ups
18 Clean and Jerk (185/135)
60 Double Unders
18 Bar Muscle Ups

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This partner workout is going to test your Barbell efficiency and gymnastics volume. The goal is to be able to knock out 3-5 Clean and Jerks and Bar Muscle Ups at a time before switching with your partner. The Double Unders today will be Completed at a different time, but both partners need to do 60 reps per round.

Tuesday, June 20th

Workout: Every Minute on the Minute for 24 Minutes

Minute 1: 100m Run
Minute 2: 2-3 Rope Climb
Minute 3: 14 Burpee
Minute 4: Rest

Workout Brief:

PACE: Sustain
FEEL: Triple Threat
WORKOUT NOTES:
This is a classic CrossFit grind workout. Your conditioning work will be mixed in with the skill and upper body strength required to Rope Climb. The goal for today is to improve your Rope Climb - pick movement options and rep schemes that will allow you to do that.

Wednesday, June 21st

All Athletes will complete Strength and the Workout on Wednesday, June 21st.

Strength: 12 Minutes - Find a Heavy Complex

1 Snatch + 1 Overhead Squat

Workout: For Time - 20 Minute Cap

100 Box Step Ups
75 Push Up
15 Squat Snatch (165/115)

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
In the strength, focus on spending time in your overhead position at a moderate to moderate-heavy weight. Take time to control the descent and maintain position on the way up in the Overhead Squat. In the workout, break everything up in to moderate sized sets so you can stay moving with little rest. The goal is to be consistent on the last 15 Squat Snatches with fatigued legs and shoulders.

Thursday, june 22nd

Workout: For Time - With a Partner - 30 Minute Cap

100 Wall Ball
20 Shuttle Run
80 Dumbbell Hang Squat Clean Thruster (35/25)
20 Shuttle Run
60 Devils Press
20 Shuttle Run

1 Shuttle Run = 25ft down and back

Workout Brief:

PACE: Sustain
FEEL: Cardio
WORKOUT NOTES:
Changed from “Kelly” to the above due to weather.

Friday, June 23rd

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete Strength and the Workout on Friday, June 23rd.

Strength: 10 Minutes - Find a Heavy

3 Rep Hang Power Clean

Workout: For Time - 20 Minute Cap

5 Rounds
10 Hang Power Clean (155/105)
20/16 Calorie Row
10 Toes to Bar
Decrease Hang Power Cleans by two reps each round.

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
Work up to a heavy three rep Hang Power Clean in the strength and use that as your guide for the workout weight. All rounds on the Barbell should be completed in no more than 2 sets. The Toes to Bar should be 1-2 sets. Let the Rower be your throttle - if you're feeling good, push it!

Saturday, June 24th

Workout: For Time - With a Partner - 38 Minute Cap

100 Handstand Push Ups
2 Mile Run
100 Chest to Bar Pull Ups

Workout Brief:

PACE: Grind
FEEL: Muscle/Reach
WORKOUT NOTES:
This partner chipper will be a good chunk of volume with moderate level gymnastics. The handstand push ups and chest to bar pull ups are split in half with your partner so break them up accordingly. Keep moving on the 2 mile run!

Workouts for the Week: June 12 - June 17

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, June 12th

All Athletes will complete Strength and the Workout on Monday, 12th.

Strength: 12 Minutes

Find a Heavy 5 Front Squat

Workout: As Many Rounds as Possible in 12 Minutes

12/9 Calorie Row
6 Strict Pull Up
3 Squat Clean (185/135)

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
The goal of today’s workout is to accumulate as much Strict Pull Up volume as possible. You should be able to maintain unbroken sets of six for the first few rounds - you shouldn't have to drop to singles at any point during the workout. The Squat Clean weight should be done as quick singles so you can maintain your effort for the whole 12 minutes!

Tuesday, June 13th

All Athletes will complete Strength and the Workout on Tuesday, June 13th.

Strength: 18 Minutes

5-5-3-3-1: Deadlift

CrossFit Benchmark Workout: “Diane” - For Time - 10 Minute Cap

21-15-9
Deadlift (225/155)
Handstand Pushup

Workout Brief:

PACE: Full Send!
FEEL: Triple Threat
WORKOUT NOTES:
Today’s Deadlift strength will have you building to a heavy single. Push yourself and potentially hit a PR! Diane is a classic benchmark workout - this one is all gas right from the beginning. Push as hard as you can and don't let up until the last handstand push up rep is complete.

Wednesday, June 14th

All Athletes will complete the Workout and either Cashout on Wednesday, June 14th.

Workout: For Time - 18 Minute Cap

300m Run
30 Burpee Pull Up
300m Run
30 Dumbbell Push Press (35/25)
300m Run
30 Devils Press

RX+ - Wear a weight vest (20/14).

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
This workout will be a grind to get through. Start at a moderate intensity and try to maintain it the whole time. You only have to do the movements inside the gym once so push yourself to get them done. For the Cashouts, you have a good list of things to choose from; the intention of both is to improve upper body pulling strength.

Cashout - FIT: For Quality

3 Rounds
10/10 Rear Foot Elevated Split Squat
15-20 Ring Row

Cashout - FLEX: For Quality

3 Rounds
5-10 Chin Up Negative
15-20 Dumbbell Floor Press

Thursday, June 15th

Workout: For Time - 20 Minute Cap

20-40-60-80-100
Double Under

10-20-30-40-50
Wall Ball

20-20-20-20-20
Sit Up

Workout Brief:

PACE: Sustain
FEEL: Muscle
WORKOUT NOTES:
Today’s workout is a mix of skill and cardio. The reps increase per round so make sure you dial things back to start. The last round is a third of the volume so ease your way into it and break things up when you need to.

Friday, June 16th

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete Strength and the Workout on Friday, June 16th.

Strength: 12 Minute

8-6-4-2: Strict Press

Workout: As Many Rounds as Possible in 15 Minutes

6 Toes to Bar
12 Front Rack Reverse Lunge (95/65)
Increase Toes to Bar by 2 reps each round.

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Today’s strength is some extra pushing work - make sure you move well and feel like you're only going 75-85% effort. Toes to Bar and Barbell Lunges are a nasty combo. Do what you can to mitigate the fatigue you'll build from front racking the barbell and break up the Toes to Bar into small, manageable sets.

Saturday, June 17th

Workout: For Time - With a Partner - 28 Minute Cap

4 Rounds
50 Calorie Bike/Row
50 Push Up
50 Synchro Air Squat

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This partner workout will be a grind through the Pushups. It will get difficult to maintain your intensity on the cardio machine but do your best to push it into later rounds. Air Squats are the rest period for today so time it with your partner to go slower.

Workouts for the Week: June 5 - June 10

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, June 5th

Workout: For Time - With a Partner - 35 Minute Cap

2 Mile Partner Run
150 Wall Ball (20/14)
50 Devils Press (50/35)
Max Calorie Bike in remaining time

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
Today’s workout is a grind. The objective is to move at a nice and steady pace to allow 3:00-6:00 once you get to the final bike.

Tuesday, June 6th

All Athletes will complete Strength and the Workout on Tuesday, June 6th.

Strength: Every 2:30 for 10 Minutes

8 Push Press
From the floor.

Workout: As Many Rounds as Possible

Part A: As Many Rounds as Possible in 6 Minutes
6 Chest to Bar Pull Up
9 Shoulder to Overhead (115/75)

-Rest 3:00-

Part B: As Many Rounds as Possible in 6 minutes
3 Bar Muscle Up
6 Shoulder to Overhead (165/115)

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Today’s workout is going to be an upper body pump session. Push hard during each part and utilize the rest period to relax your arms - continue moving the weight efficiently so you can challenge your gymnastics skill.

Wednesday, June 7th

Workout: Complete Part A and Part B

Part A: As Many Rounds as Possible in 10 Minutes
200m Run
2 Squat Cleans (185/135)
Increase Squat Cleans by 2 Reps each round.

-Rest 3:00-

Part B: 15 Minutes
Find a 1RM Back Squat

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Back Squat retest day. The way this workout is structured is to get you warm for the Back Squat. If you're pushing for a big number, pull back your running intensity so you can really push your strength numbers. If you aren't focused on the Back Squat, push the run hard and hang on to the Squat Cleans for as long as possible.

Thursday, June 8th

All Athletes will complete the Workout and either Cashout on Thursday, June 8th.

Workout: For Time - 20 Minute Cap

4 Rounds
11 Toes to Bar
21 Double Dumbbell Box Step Overs (35/25)
14 Burpees

Workout Brief:

PACE: Sustain
FEEL: Muscle/Reach
WORKOUT NOTES:
The goal today is to hold on to your sets of Toes to Bar as the fatigue adds up. Use a set of Dumbbells that will allow you to keep to 1-2 sets per round.

Cashout - FIT: For Quality

4 x Max Rep Strict Pull Up

Cashout - FLEX: For Quality

3 Rounds
7 Renegade Rows
11 Dumbbell Strict Press
14 Ring Rows

Friday, June 9th

Wear red to Remember Everyone Deployed. Learn more here.

Workout: Every Minute on the Minute for 35 Minutes

Minute 1: 16/12 Calorie Bike
Minute 2: 10-15 Dips
Minute 3: 16/12 Calorie Row
Minute 4: 10 Unbroken Deadlift (225/155)
Minute 5: Rest

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This long workout is a mix of strength and conditioning work. There are lots of sets today so really focus on maintaining quality movement for the whole 35:00.

Saturday, June 10th

Workout: For Time - With a Partner - 30 Minute Cap

Two Rounds
1500m Row
75 Handstand Push Ups
50 V-Ups

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Split all of the work with your partner into what ever sized sets allow your team to continue moving the whole workout!

Workouts for the Week: May 29 - June 3

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, May 29th

One Class at 8:00am on Monday, May 29th.

Workout: For Time - With a Partner

100/90 Calorie Row
80 Deadlift (165/115)
60 Synchro Bar Facing Burpee
80 Shoulder to Overhead
100/90 Calorie Row

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
This partner workout should be completed at a moderate Barbell weight on the Deadlifts and moderate-heavy on the Shoulder to Overhead. Keep sets between 5-10 reps at a time so each partner gets adequate rest.

Tuesday, May 30th

All Athletes will complete Strength or Conditioning and the Workout on Tuesday, May 30th.

Strength: 10 Minutes

3 x 8 Back Squat @ 60%

Conditioning: As Many Rounds as Possible in 10 Minutes

25 Single Unders or Crossover Single Unders
10 Ball Slam
5 Renegade Row

Workout: As Many Rounds as Possible in 7 Minutes

30 Double Under
3 Thruster (155/105)

Workout Brief:

PACE: Full Send!
FEEL: Muscle
WORKOUT NOTES:
Today is deload for our Back Squat cycle in preparation for a re-test next week. Today’s workout is to stay accurate on the jump rope and nail a heavy set of three Thrusters each round.

Wednesday, May 31st

All Athletes will complete Strength and the Workout on Wednesday, May 31st.

Strength: 12 Minutes - Find a Heavy Complex

1 Squat Snatch + 3 Overhead Squat

Workout: For Time - 15 Minute Cap

50 Calorie Row
50 Overhead Squat (115/75)
50 Alternating Dumbbell Snatch (50/35)

Workout Brief:

PACE: Gas
FEEL: Reach/Muscle
WORKOUT NOTES:
Focus on your overhead position and stability in the strength and carry that over to big sets in the workout. The Overhead Squats will get tough after the Row so break up the Squats intentionally so you can stay moving.

Thursday, June 1st

All Athletes will complete Gymnastics Conditioning and the Workout on Thursday, June 1st.

Gymnastics Conditioning: Every 2 Minutes for 8 Minutes

Max Reps Strict Pull Up

Workout: For Time - 18 Minute Cap

400m Run
30 Toes to Bar
400m Run
20 Chest to Bar
400m Run
10 Bar Muscle Up

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
Today is all about gymnastics! Work on your Strict Pull Up strength then focus on the integrity of your high level gymnastics at a high heart rate.

Friday, June 2nd

Wear red to Remember Everyone Deployed. Learn more here.

Workout: As Many Rounds as Possible in 16 Minutes

8 Hang Power Clean
16 Back Rack Lunge
4 Strict Handstand Pushup

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Today's workout is going to feel like a pump session! Move at a grindy pace so you can chip away for the entirety of the sixteen minute clock.

Saturday, June 3rd

Workout: For Time - With a Partner - 25 Minute Cap

2 Rounds

800m Medball Run
60 Wall Ball
40 Medball Sit Up

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
Today’s partner workout will include a Medicine Ball in each part. One person should always be holding the ball!

Workouts for the Week: May 22 - May 27

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, May 22nd

All Athletes will complete either Strength or Conditioning and the Workout on Monday, May 22nd.

Strength: 16 Minutes

7 x 3 Back Squat @ 84%

Conditioning: As Many Rounds as Possible in 16 Minutes

16 Kettlebell Swing
16 Calorie Bike, Ski, or Row
16 Air Squat

Workout: As Many Rounds as Possible in 14 Minutes

300m Run
6 Target Burpee
12 Box Step Up
16 Alternating Dumbbell Hang Snatch (50/35)

RX+ - Wear a weight vest (20/14).

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
This is the last day of the squat cycle before we deload and retest! Todays workout is all about staying at a pace that you can maintain for the whole 14:00.

Tuesday, May 23rd

All Athletes will complete the Workout and either Cashout on Tuesday, May 23rd.

Workout: For Max Reps

Part A: As Many Reps as Possible in 5 Minutes
800m Row
Max Rep Toes to Bar in remaining time

-Rest 2:00-

Part B: As Many Reps as Possible in 5 Minutes
40 Toes to Bar
Max Distance Row in remaining time

Workout Brief:

PACE: Full Send!
FEEL: Reach/Muscle
WORKOUT NOTES:
Push yourself from the very beginning in each part of today’s workout. The goal on the Rower is to hold an uncomfortable pace; the goal on the Toes to Bar is to maintain sets and reps that you aren't used to.

Cashout - FIT: For Quality

3 Rounds
8-12 Strict Pull Up
:30 Hollow Hold

Cashout - FLEX: For Quality

3 Rounds
15-20 Dumbbell Bicep Curl
20-25 Dumbbell Push Up

Wednesday, May 24th

All Athletes will complete Strength and the Workout on Wednesday, May 24th.

Strength: Every 2 Minutes for 12 Minutes

1 Squat Clean + 2 Front Squat

Workout: As Many Rounds as Possible in 14 Minutes

100m Run
2 Bar Facing Burpee
1 Squat Clean (225/155)

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
The goal for today is to accumulate as many reps at the heavy Squat Clean as possible. Pick a heavy weight that you know you'll have to fight with.

Thursday, May 25th

All Athletes will complete Conditioning and the Workout on Thursday, May 25th.

Conditioning: Every 1:30 for 12 Minutes

5 Man Maker

CrossFit Benchmark Workout: “Helen” - For Time - 15 Minute Cap

3 Rounds
400m Run
21 Kettlebell Swing
12 Pull Ups

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
Today we are pairing a Rocktown classic conditioning with a CrossFit classic workout. The goal of "Helen" is to push the run a little harder each round and shoot for unbroken sets on everything else!

Friday, May 26th

Wear red to Remember Everyone Deployed. Learn more here.

Workout: As Many Rounds as Possible in 21 Minutes - With a Partner - Relay Style

42 Double Unders (1:1 Singles)
14 Dumbbell Push Press (35/25)
Both Athletes complete 21 Sit Ups after each round.

Workout Brief:

PACE:
FEEL:
WORKOUT NOTES:
This relay style workout has one partner workout at a time. Move steady and focus on unbroken sets of Double Unders and Push Press.

Saturday, May 27th

Hero Workout: “Murph” - For Time

1 Mile Run
100 Pull Ups
200 Pushups
300 Air Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. If you have a weight vest (20/14), wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Workout Brief:

PACE: Grind
FEEL: Muscle/Cardio

Workouts for the Week: May 15 - May 20

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, May 15th

All Athletes will complete Strength or Conditioning and the Workout on Monday, May 15th.

Strength: 16 Minutes

6 x 4 Back Squat at 80%

Conditioning: Every Minute on the Minute for 16 Minutes

Minute 1: 16 Thruster (45/35)
Minute 2: 12 Burpee
Minute 3: :20 Assault Bike Sprint
Minute 4: Rest

Workout: For Time - 18 Minute Cap

3 Rounds
45/40 Calorie Row
25 Toes to Bar
15 Back Squat (135/95)

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
This workout is going to test your ability to hang on to the rig under fatigue. Push yourself to go for an uncomfortable set of Toes to Bar every round!

Tuesday, May 16th

All Athletes will complete the Workout and either Cashout on Tuesday, May 16th.

Workout: For Time - 16 Minute Cap

5 Wall Walk
300m Run
30 Deadlift (185/135)
5 Wall Walk
200m Run
20 Deadlift
5 Wall Walk
100m Run
10 Deadlift
5 Wall Walk

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
The Wall Walk volume and Deadlift weight will get uncomfortable but push yourself to hang on.

Cashout - FIT: For Quality

Accumlate 5:00 Plank
15 Sit Ups every break.

Cashout - FLEX: For Quality

2-3 Rounds
30 Empty Bar Bicep Curl
30 Empty Bar Strict Press

Wednesday, May 17th

Workout: For Time - With a Partner - 35 Minute Cap

150/120 Calorie Bike (Row)
8 Farmers Carry (100m) (50/35)
100/80 Calorie Bike
50 Power Snatch (135/95)
50/40 Calorie Bike
30 Bar Muscle Up (Scaling: 50 Burpee Pull Up or Strict Pull Up)

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This partner workout is going to be a grind! Pick movements that are challenging but you feel comfortable with so that you can sustain your effort over the long haul.

Thursday, May 18th

All Athletes will complete the Workout and either Cashout on Thursday, May 18th.

Workout: As Many Rounds as Possible in 9 Minutes

12 Front Rack Lunge (95/65)
9 V-Up
6 Strict Handstand Push Up

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Today’s workout is going to be a muscle burn. Stay moving steady and push through the fatigue in the final minutes.

Cashout - FIT: For Time

3 Rounds
50 Double Unders or Crossovers
25 Air Squat

Cashout - FLEX: For Quality

3 Rounds
5-10 Strict Pull Up
Max Rep Strict Push Up

Friday, May 19th

Wear red to Remember Everyone Deployed. Learn more here.

Workout: “Grayson” - As Few Rounds as Possible in 16 Minutes

Accumulate Double Unders for 16 Minutes

Each Break in Double Unders, Complete:
6 Pull Ups
9 Burpees

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
The goal for today is to break your Double Unders as few times as possible so you complete few rounds of the Pull Ups and Burpees as you can. Either pick a number of Double Unders and break at that number, or go for a max set each time.

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There is a great need for more research to learn why these babies do not survive and to support their bereaved families.  Your support will help Star Legacy Foundation do both.

Saturday, May 20th

Workout: For Time - With a Partner - 40 Minute Cap

2 Mile Partner Run
1500m Row
200 Wall Ball

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
This Saturday partner workout is a long conditioning piece that brings back the two mile loop.

Workouts for the Week: May 8 - May 13

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, May 8th

All Athletes will complete Strength and the Workout on Monday, May 8th.

Strength: 10 Minutes - Find a Heavy Complex

2 Power Clean + Push Press

Workout: As Many Reps as Possible - With a Partner

Part A: 10 Minutes
1 Mile Run
Max Rep Clean and Jerk (135/95)

-Rest 3:00-

Part B: 7 Minutes
800m Run
Max Rep Thruster

Workout Brief:

PACE: Grind
FEEL: Muscle/Reach
WORKOUT NOTES:
Today’s strength is a Power Clean + Push Press double! In the workout, pick rep numbers on the barbell that will allow you and your partner to always be working.

Tuesday, May 9th

All Athletes will complete either Strength or Conditioning and the Workout on Tuesday, May 9th.

Strength: 14 Minutes

5 x 5 Back Squat @ 75%

Conditioning: As Many Rounds as Possible in 14 Minutes

12/9 Calorie Bike/Ski/Row
15 Ball Slam
12 Goblet Squat

Workout: As Many Rounds as Possible in 12 Minutes

18 Alternating Lunges
9 Target Burpee

RX+ - Wear a weight vest (20/14)

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
Back Squat week 7 into a moderate effort workout. Push yourself to maintain tempo on the Target Burpees and slow things down on the Lunges.

Wednesday, May 10th

Workout: For Time - 22 Minute Cap

400m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
100m Run
1 Rounds of Cindy

Cindy = 5 Pull Ups + 10 Push Ups + 15 Squats

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
Today’s workout is going to be a tough conditioning piece. Bodyweight and running - start slow and push yourself to pick up the pace as you get closer to the finish.

Thursday, May 11th

Workout: For Time - 16 Minute Cap

40 Wall Ball
40/36 Calorie Row
100 Double Under

-Rest 2:00-

20 Wall Ball
20/18 Calorie Row
50 Double Under

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
Push yourself hard to hang on to sets that feel uncomfortable. The built in rest will give a buffer so you can really push each part separately.

Friday, May 12th

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete Strength and the Workout on Friday, May 12th.

Strength: 12 Minutes

8-6-4-2: Deadlift

Workout: For Time - 12 Minute Cap

80 Deadlift (155/105)
Every Minute on the Minute: 5 Toes to Bar (Including 0:00)

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Push your limits during today’s strength. As the weight builds, the reps will drop. In the workout, move as quickly as you can - the faster you finish the Deadlifts, the less Toes to Bar you have to complete!

Saturday, May 13th

Workout: For Time - With a Partner

150 Calorie Row
75 Double Dumbbell Clean and Jerk (50/35)
100 Box Jump Over
75 Double Dumbbell Clean and Jerk
150 Calorie Row

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Today’s workout is a grind. Move steady with your partner and slowly chip away at the volume.

Workouts for the Week: May 1 - May 6

Workouts now include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared. A description of the PACE and FEEL terms are below.

FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

PACE:
Grind = 60-80% effort as skill, technique, and muscle fatigue allows. Think slow is smooth and smooth is fast.
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Monday, May 1st

Workout: For Time - 24 Minute Cap

3 Rounds
30 Box Jump
15 Toes to Bar
30 Alternating Dumbell Snatch
300m Run
Decrease Box Jumps by 10 Reps each round.

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
Today’s workout is about starting at a moderate pace and continuing to move well as you ramp up the intensity. The goal is to hold onto an uncomfortable set of Toes to Bar!

Tuesday, May 2nd

All Athletes will complete Strength and the Workout on Tuesday, May 2nd.

Strength: 15 Minutes - Find a Heavy

Strict Press
Push Press
Push Jerk

Workout: For Time - 15 Minute Cap

18-15-12-9-6-3
Calorie Row
Shoulder to Overhead (95/65)

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
In today’s strength test all of your press variations! The workout is all about how long you can hang on to the Shoulder to Overhead.

Wednesday, May 3rd

All Athletes will complete Strength or Conditioning and the Workout on Wednesday, May 3rd.

Strength: 12 Minutes

4 x 6 Back Squat @71%

Conditioning: Every Minute on the Minute for 12 Minutes

Minute 1: Max Burpees in :45
Minute 2: 3 Man Maker (50/35)

Workout: For Time - 9 Minute Cap

21-15-9
Zercher Squat (95/65) (Scaling: Front Squat)
Pull Up

Workout Brief:

PACE: Full Send!
FEEL: Muscle
WORKOUT NOTES:
Today’s workout will be focused on getting practice with the Zercher Squat. The way the movement is loaded is going to make the Pull Ups really challenging!

Thursday, May 4th

All Athletes will complete Strength and the Workout on Thursday, May 4th.

Strength: Every Minute on the Minute for 8 Minutes

1 Power Snatch

Workout: For Max Wall Balls

5 Rounds - 2 Minutes Each
4 Power Snatch (165/115)
Max Wall Balls in remaining time
Rest 1:00 between rounds

Workout Brief:

PACE: Full Send!
FEEL: Triple Threat
WORKOUT NOTES:
Today’s workout is about EFFORT. Push yourself to go heavier than you normally would on the Power Snatch and focus on perfect technique. Hit the Wall Balls with high intensity and try to hold on to the same number for all five rounds.

Friday, May 5th

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete Strength and the Workout on Friday, May 5th.

Strength: 12 Minutes - Find a Heavy

3 Hang Squat Clean

Workout: For Time - 18 Minute Cap

5 Rounds
7 Strict Pull Up
7 Power Clean (155/105)
40 Double Unders or Crossovers

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Focus on quality Strict Pull Ups and staying consistent on your Power Cleans. Today’s reps and weight choice should both feel moderate to maintain throughout the workout.

Saturday, May 6

Workout: As Many Rounds as Possible in 22 Minutes - With a Partner

400m Partner Run
8 Wall Walks
24 Deadlift (225/155)

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This partner workout should be done at a 75-80% effort so you can maintain quality Wall Walks through.