Workouts for the Week: April 24 - April 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, April 24th

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

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

Buy In: 1 Mile Partner Run

-Into-

As Many Rounds as Possible in Remaining Time
8 Bar Muscle Up
12 Box Jump Over
16 Alternating Dumbbell Hang Snatch (50/35)

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This workout is a long grind with a partner. Break everything in half and focus on building volume with your Bar Muscle Up option.

Cashout - FIT: For Quality

3 Rounds
10-15 Hollow Rocks
5-10 Strict Pull Ups

Cashout - FLEX: As Few Sets as Possible

60 Bicep Curl
60 High Pull
60 Strict Press

Tuesday, April 25th

All Athletes will complete Strength or Conditioning and the Workout on Tuesday, April 25th.

Strength: 10 Minutes

3 x 8 Back Squat @ 55%

Conditioning: As Many Rounds as Possible in 10 Minutes

100m Run
20 Walking Lunges
10 Up Downs

Workout: As Many Rounds as Possible in 7 Minutes

1 Front Squat (165/115)
1 Barbell Burpees
Add 1 Rep to each movement each round.

Workout Brief:

PACE: Full Send!
FEEL: Muscle
WORKOUT NOTES:
Week 5 of the Back Squat cycle is a deload so everything should move super easy today. Focus on squatting the weight quickly on the way up and prioritize technique and depth over anything. In the workout, push hard from the jump!

Wednesday, April 26th

Workout: As Many Rounds as Possible in 30 Minutes

50 Calorie Row
50 Handstand Pushups
50 Power Snatch (115/85)
100 Double Unders
40 Calorie Row
40 Handstand Pushups
40 Power Snatch (135/95)
100 Double Unders
30 Calorie Row
30 Handstand Pushups
30 Power Snatch (155/105)
100 Double Unders

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
Today is going to be a grind. Don't worry about finishing a complete round, move at your own pace and maintain the best possible movement quality throughout.

Thursday, April 27th

All Athletes will complete Conditioning and the Workout on Thursday, April 27th.

Conditioning: Every Minute on the Minute for 12 Minutes

Minute 1: 4 Devils Press
Minute 2: 16-20 Push Up
Minute 3: 14/11 Calorie Assault Bike

Workout: For Time - 16 Minute Cap

4 Rounds
300m Run
16 Toes to Bar
20 Single Dumbbell Split Jerk (50/35)

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
Today we have a Strength/Conditioning and a Workout. The Conditioning should feel like a steady grind for all 12:00. The workout should push your Toes to Bar comfortability and challenge your ability to move well under fatigue.

Friday, April 28th

Wear red to Remember Everyone Deployed. Learn more here.

Workout: For Time - No Cap

30/26 Calorie Bike or Row
1 Round of DT (185/135)
30 Bar Facing Burpee
1 Round of DT
10 Wall Walk
1 Round of DT

DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This workout is going to get tough so start slow and stay steady throughout. You only have one round on the Barbell each time so push yourself to hang on longer than you want to!

Saturday, April 29th

Workout: As Many Rounds as Possible in 25 Minutes - With a Partner - Relay Style

5 Strict Pull Up
10 Push Up
20 Lunges

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This partner style play-on Cindy will be a great Saturday workout to build volume in our foundational gymnastics movements.

Workouts for the Week: April 17 - April 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, April 17th

All Athletes will complete Strength and the Workout on Monday, April 17th.

Strength: Every 1:30 for 7:30

1 Squat Clean Thruster + 1 Jerk

Workout: For Time - 20 Minute Cap

8 Rounds
200m Run
4 Strict Pull Up
8 Clean and Jerk (115/85)

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
Todays focus is moving at a slow pace so you can stay consistent for all 8 rounds! Pick a strict pull up option that you can keep unbroken.

Tuesday, April 18th

All Athletes will complete the Workout and either Cashout on Tuesday, April 18th.

Workout: As Many Rounds as Possible

As Many Rounds as Possible in 6 Minutes
10 Handstand Push Up
35 Double Unders

-Rest 2:00-

As Many Rounds as Possible in 6 Minutes
15 Push Ups
35 Double Unders

Workout Brief:

PACE: Full Send!
FEEL: Triple Threat
WORKOUT NOTES:
Push hard in each part and accumulate as much upper body pushing volume as you can. In the Cashouts today our goal is to work on weaknesses.

Cashout - FIT:

Accumulate 5:00 Deadhang

Cashout - FLEX: For Quality

3 Rounds
5-15 Dips
15-20 Barbell Bicep Curls

Wednesday, April 19th

All Athletes will complete either Strength or Conditioning and the Workout on Wednesday, April 19th.

Strength: 16 Minutes

7 x 3 Back Squat @ 80%

Conditioning: As Many Rounds as Possible in 16 Minutes

100m Run
10 Kettlebell Swing
12/10 Calorie Bike/Ski/Row
12 Ball Slam

Workout: As Many Rounds As Possible in 12 Minutes - Teams of 3 - Relay Style

5 Deadlift (315/205)
3 Bar Muscle Up (Scaling: 5 Burpee Pull Up)

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Squat cycle week 4! This is the heaviest week we've done and the last week before we deload and build back up again over another 4 weeks. Push yourself to go heavy on your sets of three and keep rest to 2:00-3:00 between sets. The goal of today’s workout is to lift heavier than you have in a while. Push yourself on the Deadlift but 5 reps should stay unbroken.

Thursday, April 20th

All Athletes will complete Strength and the Workout on Thursday, April 20th.

Strength: 14 Minutes

3-3-2-2-1-1 - Hang Snatch

Workout: For Time - 14 Minute Cap

800m Run
50 Hang Power Snatch (75/55)
25 Bar Facing Burpee

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
Work up to some heavy hang snatches in todays strength then push the pace as you get closer to the end of the workout. Once you get to those burpees, put your foot down!

Friday, April 21st

Wear red to Remember Everyone Deployed. Learn more here.

Workout: For Time

1000/900m Row
80 Single Dumbbell Walking Lunge (50/35)
60 Wall Ball
40 Toes to Bar
20 Single Dumbbell Devils Press

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This workout is a nice and steady grind all the way through. Ride the redline on each movement until the work is done!

Saturday, April 22nd

ROCKTOWN ROW
8:00am
No Classes or Open Gym

Workouts for the Week: April 10 - April 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, April 10th

All Athletes will complete the Strength and the Workout on Monday, April 10th.

Strength: Every 2:30 for 10:00

3 Power Clean
6-12 Strict Pull Ups
Build in weight each round

Workout: "Thigh Society" - For Time

50 Double Unders (70 Singles)
30 Chest to Bar Pull Ups
50 Double Unders
20 Front Squat (155/105)
50 Double Unders
10 Power Clean (185/125)
50 Double Unders
50/45 Calorie Bike/Row

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
This workout is going to be a big leg burn, move steady and push yourself hard to finish the cardio machine!

Tuesday, April 11th

Workout:

0:00-10:00

1 Mile Run

10:00-20:00 - Every 3:00 x 3 Rounds

4 Rope Climb (12 Strict Toes to Bar)
Max Rep Kettlebell Hang Clean and Jerk (1.5/1)

20:00-30:00 - For Time

3 Rounds
15 Box Jump Over
5 Wall Walk

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This three part workout mixes cardio and skill work. The focus of today is to pick rep options that will challenge you but allow you to keep moving.

Wednesday, APril 12th

All Athletes will complete Strength or Conditioning and the Workout on Wednesday, April 12th.

Strength: 16 Minutes

6 x 4 Back Squat @ 75%

Conditioning: Every Minute on the Minute for 16 Minutes

Minute 1: :45 Max Cal Row
Minute 2: 10-15 V Up
Minute 3: :45 Max Rep Burpee
Minute 4: Rest

Workout: As Many Rounds as Possible in 12 Minutes

12 Back Rack Lunge (135/95)
12/9 Calorie Row
24 Sit Up

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Squat Cycle week three! This week is going to be a little bit more challenging than the previous weeks. All six sets should be the same, use the rest that is given for you today. In the workout, move at a steady pace and get good quality movement in.

Thursday, April 13th

Workout: For Time - 18 Minute Cap

4 Rounds
9 Shoulder to Overhead (185/125)
6 Bar Muscle Up (9 Burpee Pull Up OR Strict Pull Up)
300m Run

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Heavy shoulder to overhead and some rig work! Use the run as your throttle - if you're feeling good, push it!

Friday, April 14th

Wear red to Remember Everyone Deployed. Learn more here.

Workout: Part A and B - 24 Minutes

Part A: Every Minute on the Minute for 12 Minutes

1 Squat Snatch
Build in weight

-Rest 3:00-

Part B: For Time - 9 Minute Cap

3 Rounds
18 Overhead Squat (95/65)
15 Burpee

Workout Brief:

PACE: Full Send!
FEEL: Triple Threat
WORKOUT NOTES:
This workout combines strength and the conditioning. Your goal in the first part is to snatch well and build up to something near your one rep max. Once the rest period is up, its a full sprint to finish all three rounds of squats and burpees.

Saturday, April 15th

Workout: As Many Rounds as Possible in 20 Minutes - With a Partner

200m Partner Run
30 Toes to Bar
40 Wall Ball

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
This partner workout is going to be a slow grind the whole way through.

Workouts for the Week: April 3 - April 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, April 3rd

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

Strength: 14 Minutes

5-5-5-3-3-3
Push Press
From the floor. Build in weight each set.

Workout: As Many Rounds as Possible in 9 Minutes

9 Clean and Jerk (95/65)
9 Box Jump (30/24)
9 Pull Up

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
Todays strength is about using your legs to drive some heayv weight overhead. In the workout, push at about 80% for the first 4-5 minutes then turn the intensity up for the final few minutes!

Tuesday, April 4th

All Athletes will complete Strength or Conditioning and the Workout on Tuesday, April 4th.

Strength: 14 Minutes

5 x 5 Back Squat at 71%

Conditioning: As Many Rounds as Possible in 14 Minutes

15/12 Calorie Bike/Ski/Row
20 Russian Kettlebell Swing
20 Alternating Lunge
Rest 1:00

Workout: For Time - 14 Minute Cap

40 Wall Ball
800m Run
40 Target Burpees

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
Today’s Back Squats should be completed at about 80-85% intensity. Focus on moving the bar as quickly as you can. If you’re not squatting, the focus in the conditioning is moving fast and maximizing your rest periods. For the workout, the goal should be to hang onto big sets and push your intensity as things get tough.

Wednesday, April 5th

All Athletes will complete the Workout and either Cashout on Wednesday, April 5th.

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

50-40-30-20-10
Double Unders
Sit-Ups

Workout Brief:

PACE: Gas
FEEL: Muscle/Cardio
WORKOUT NOTES:
Test your Annie time! Make sure you record your score for today’s workout. In the Cashouts it’s an opportunity to get some extra upper body pulling strength in the form of Rope Climbs or Strict Pull Ups.

Cashout - Fit: For Quality

3 Rounds
3 Rope Climbs
2 V-Ups

Cashout - Flex: For Quality

3 Rounds
6-12 Strict Pull Ups
Max Rep Dumbbell Strict press

Thursday, April 6th

Workout: For Time - With a Partner

1 Mile Partner Run
140 Double Dumbbell Front Rack Lunge
120 Toes to Bar
Partition as needed.

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Grab a partner and gameplan a way to break up this workout. Both partners must complete a total of 1600m on the run, the rest of the work is split in half between the two of you.

Friday, April 7th

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete Strength and the Workout on Friday, April 7th.

Strength: Find a Heavy Complex - 12 Minutes

1 Snatch + 1 Low Hang Snatch

Workout: Every 4 Minutes for 20 Minutes

20/16 Calorie Row
10 Burpee Over Rower
5 Snatch (165/115)
Rest remaining time.

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
The goal for today’s workout is to push hard to earn your rest each round. You should be completing each round in 3:00-3:15 so you have plenty of time to recover between sets. Focus on accuracy in the Snatch.

Saturday, April 8th

Workout: As Many Rounds as Possible in 20 Minutes - With a Partner - Relay Style

10/8 Calorie Bike
8 Dumbbell Hang Clean
6 Dumbbell Thruster

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This partner workout will feature 1:1 rest, make sure you partner and you are picking options that are around the same difficulty so you each get the same amount of rest. Push hard on your cardio option and stay unbroken on the dumbbells.

Workouts for the Week: March 27 - April 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, March 27th

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

Buy In: 2000/1800m Row

-Into-

As Many Rounds as Possible in Remaining Time
2 Power Snatch (135/95)
20 Toes to Bar
Increase Power Snatch by 2 reps each round.

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This workout is a steady grind that will ramp up in intensity as you stay on the barbell for longer.

Tuesday, March 28th

All Athletes will complete either Strength or Conditioning and the Workout on Tuesday, March 28th.

Strength: 12 Minutes

4 x 6 Back Squat @ 68%

Conditioning: Every Minute on the Minute for 12 Minutes

Minute 1: 14-18 Ball Slam
Minute 2: 14/11 Calorie Bike/Ski/Row
Minute 3: 12 Burpee

Workout: For Time - 10 Minute Cap

21-15-9
Box Jump Over
Double Dumbbell Clean and Jerk (50/35)

Workout Brief:

PACE: Full Send!
FEEL: Reach
WORKOUT NOTES:
The focus for today is good quality sets on the Back Squats and moving fast in today’s workout. If you choose today’s conditioning options just get a good sweat!

Wednesday, March 29th

All Athletes will complete Strength and the Workout on Wednesday, March 29th.

Strength: Every 2:30 for 10 Minutes

8 Strict Press
Build in weight each set.

CrossFit Benchmark Workout: “CINDY” - As Many Rounds as Possible in 20 Minutes

5 Pull Up
10 Push Up
15 Air Squats

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
This classic benchmark workout calls for a reserved pace that you can maintain for the whole workout. Once you get down to the final couple minutes, push hard to finish!

Thursday, March 30th

All Athletes will complete Strength and the Workout on Thursday, March 30th.

Strength: Every 2 Minutes for 10 Minutes

5 Power Clean
Build in weight each set

Workout: As Many Rounds as Possible in 15 Minutes

300m Run
5 Power Clean (225/155)

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
Today’s workout is all about your ability to move a heavy barbell consistently. Dial back your runs to a pace that will allow you to stay on the barbell for heavy, quick singles.

Friday, March 31st

Wear red to Remember Everyone Deployed. Learn more here.

Workout: Every Minute on the Minute for 35 Minutes

Minute 1: 20 Single Dumbbell Overhead Lunge (50/35)
Minute 2: 50 Double Unders (70 Singles)
Minute 3: 5 Wall Walk
Minute 4: 16/12 Calorie Bike
Minute 5: Rest

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This on the minute workout will challenge your overhead ability, especially under fatigue. Don't be afraid to modify rep ranges to fit your needs!

Saturday, April 1st

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

As a Team: 4000/3600m Row
Alternate 400m Run. Switch rowing upon completion of Run.

Workout Brief:

PACE: Grind
FEEL: Cardio
WORKOUT NOTES:
This workout is a cardio party. The run and row should both be done at a steady pace so that each partner gets a good amount of work in with a relatively low heart rate.

Workouts for the Week: March 20 - March 25

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, March 20th

All Athletes will complete Strength and the Workout on Monday, March 20th.

Strength: 16 Minutes

3-3-1-1 - Back Squat
In remaining time, establish a new 1 Rep Max Back Squat.

Workout: For Time - 12 Minute Cap

21-15-9: Deadlift (185/135)
10 Double Dumbbell Box Step Overs (50/35)

Workout Brief:

PACE: Full Send!
FEEL: Muscle
WORKOUT NOTES:
Test your one rep back squat in todays strength then push hard through lower body leg fatigue in this fast workout!

Tuesday, March 21st

Workout: 30 Minutes

Minutes 00:00-10:00: For Time
1 Mile Hill Run

Minutes 10:00-19:00: As Many Rounds as Possible in 9 Minutes
20/15 Calorie Bike
15 Dumbbell Push Press (50/35)
Rest 1:00 Minute

Minutes 19:00-20:00: Rest

Minutes 20:00-30:00: For Time
50 Burpee Pull Up
50 Handstand Push Up
Partition as desired.

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
This three part workout is going to give you a mix of everything. Today’s effort should be around 80% effort so you can sustain it for all three parts.

Wednesday, March 22nd

Workout: 20 Minutes

Part A: As Many Rounds as Possible in 11 Minutes
7 Snatch (135/95)
21 Sit Up
42 Double Under

-2 Minutes Rest-

Part B: 7 Minutes
Find a Heavy Snatch

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Todays workout is a moderate effort followed by a 1 rep snatch test. Power and Squat snatches are both acceptable.

Thursday, March 23rd

All Athletes will the Workout and either Cashout on Thursday, March 23rd.

Workout: For Time - 20 Minute Cap

4 Rounds
400m Run
12 Devils Press (50/35)

RX+ - Wear a weight vest.

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
This workout is a grind! Wear a weight vest if you have one.

Cashout - FIT: For Quality

2-3 Rounds
8/8 Bulgarian Split Squats
1:00-1:30 Plank

Cashout - FLEX: For Max Reps

2-3 Rounds
Max Rep Dumbbell Push Up
Max Rep Chin Up or Ring Row

Friday, March 24th

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete Strength and the Workout on Friday, March 24th.

Strength: 8 Minutes - Find a Heavy Complex

Squat Clean + Thruster

Workout: For Time - 22 Minute Cap

20 Squat Clean Thruster (135/95)
40/36 Calorie Row
60 Toes to Bar
40/36 Calorie Row
20 Squat Clean Thruster

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
Move slow and steady through the first half of this workout and push yourself to maintain the same pace or faster as you work back down the second half of the Toes to Bar.

Saturday, March 25th

Workout: For Time - With a Partner - 21 Minute Cap

3 Rounds
50 Air Squat
30 Burpee Box Jump Over
10 Wall Walk

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Split all of the work in half with your partner and work through moderate and manageable sets until the reps are complete!

Workouts for the Week: March 13 - March 18

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, March 13th

All Athletes will complete the Workout and either Cashout on Monday, March 13th.

Workout: For Time - 16 Minute Cap

6-12-24
Toes to Bar

30-60-90
Double Unders (1:1)

12-24-48
Pistol Squat (Box Step Up)

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
This workout is all about maintaining your high level gymnastics under fatigue.

Cashout - FIT: For Quality

4 x Max Reps L-Sit or Strict Pull Up

Cashout - FLEX: For Quality

3-4 Rounds
10-15 Bent Over Rows
10-15 Dumbbell Floor Press

Tuesday, March 14th

All Athletes will complete Strength and the Workout on Tuesday, March 14th.

Strength: 12 Minutes

Every 2 Minutes: 3 Push Jerk or Split Jerk
Build in weight. From the floor.

Workout: As Many Rounds as Possible in 12 Minutes - With a Partner - Relay Style

3 Shoulder to Overhead (205/145)
6 Burpee Box Jump Over

Workout Brief:

PACE: Full Send!
FEEL: Muscle
WORKOUT NOTES:
Work up to a heavy Jerk triple in todays strength then move slow and smooth on the heavy Barbell and Burpees in the workout! The focus today is efficient, slow movement so that your effort can be sustained the whole time.

Wednesday, March 15th

Workout: For Time - 25 Minute Cap

2000/1800m Row
50 Wall Ball
1000/900m Row
35 Wall Ball
500/450m Row
20 Wall Ball

Workout Brief:

PACE: Grind
FEEL: Cardio/Reach
WORKOUT NOTES:
This workout is a conditioning piece designed to get your moving steady through a full range of motion. Focus on efficient strokes on the Rower and full depth on each Wall Ball rep.

Thursday, March 16th

All Athletes will complete Strength and the Workout on Thursday, March 16th.

Strength: 12 Minutes - Find Heavy

Power Clean

Workout: For Time - 18 Minute Cap

30 Power Clean (135/95)
50 Pull Up
70 Target Burpee

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
Grind through this moderate skill workout and hold on to big sets for as long as you can.

Friday, March 17th

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete Strength and the Workout on Friday, March 17th.

Strength: 12 Minutes - Find a Heavy Complex

2 Snatch + 2 Overhead Squat

CrossFit Benchmark Workout: “NANCY” - For Time - 20 Minute Cap

5 Rounds
400m Run
15 Overhead Squat (95/65)

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
Follow up today’s snatch strength and overhead work with a classic benchmark workout. Don't forget to record your time!

Saturday, March 18th

Workout: As Many Rounds as Possible in 20 Minutes - With a Partner

20 Handstand Push Up
30 Calorie Row
40 Push Up
30 Synchro Air Squat

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This partner workout is all about pushing! Move steady on the Rower and Air Squats and push yourself on the Handstand Push Ups and strict Push Ups!

Workouts for the Week: March 6 - March 11

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, March 6th

Workout: Monday Mash - With a Partner

Part A: 0:00-10:00
1 Mile Run
As many Bar Facing Burpees as possible in remaining time

10:00-12:00: Rest

Part B: 12:00-20:00 - As Many Rounds As Possible - Relay Style
7 Toes to Bar
4 Thruster (135/95)

20:00-22:00: Rest

Part C: 22:00-30:00 - Find a Heavy Complex
1 Squat Clean + 1 Thruster + 1 Push Press

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This partner workout is going to be a mix of everything and will keep you moving for 30 minutes! The workout starts with conditioning, then moves to some higher skill gymnastics and strength movements, and you finish by building to a heavy. Movement quality and effort are the focuses today.

Tuesday, March 7th

All Athletes will complete Strength and the Workout on Tuesday, March 7th.

Strength:

Every 1:30 for 9:00: 3 Deadlift
Build in weight each set.

Workout: For Time - 22 Minute Cap

5 Rounds
18/15 Calorie Row
24 Single Dumbbell Split Jerk (50/35)
10 Deadlift (205/145)

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
Today is going to be a mix of strength work and conditioning. Focus on having consistent footwork on the Dumbbell Split Jerks.

Wednesday, March 8th

All Athletes will complete the Workout and either Cashout on Wednesday, March 8th.

Workout: For Time - 18 Minute Cap

30 Box Jump Over
30 Handstand Push Up
300m Run
20 Box Jump Over
20 Deficit Handstand Push Up
300m Run
10 Box Jump Over
10 Strict Handstand Push Up
300m Run

Workout Brief:

PACE: Gas
FEEL: Muscle/Reach
WORKOUT NOTES:
Today’s chipper is about starting slow and moving with more effort as each round goes on. Keep the runs at a low and slow pace so you can focus on effort on the Box Jumps and Handstand Push Up variations.

Cashout - FIT: For Quality

3 Rounds
10/10 Single Leg Box Step Up
5-10 Deficit Handstand Push Up Negatives

Cashout - FLEX: For Quaility

3 Rounds
Max Rep Strict Push Up
Max Rep Bicep Curl
Rest 2:00

Thursday, March 9th

All Athletes will complete Strength and the Workout on Thursday, March 9th.

Strength: 15 Minutes

5-5-3-3-1
Hang Power Snatch
Build in weight each set.

Workout: For Time - 12 Minute Cap

15 Power Snatch (95/65)
21 Pull Up
15 Power Snatch
15 Chest to Bar
15 Power Snatch
9 Bar Muscle Up

Workout Brief:

PACE: Full Send!
FEEL: Triple Threat
WORKOUT NOTES:
Today’s strength is all about hanging on to the bar. In the workout, push the pace from the jump on hang on to big sets for as long as you can!

Friday, March 10th

Wear red to Remember Everyone Deployed. Learn more here.

Workout: For Time - 18 Minute Cap

300 Double Unders (1:1 Singles)
120 Wall Balls
80 Front Rack Lunges (75/55)
Partition as needed.

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Choose your own adventure in today’s workout and partition the work anyway you'd like!

Saturday, March 11th

Workout: For Time - With a Partner

2 Rounds
1600/1400m Row
100 Kettlebell Swing (1.5/1)
40 Synchro Burpee

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
This is a just move partner workout - break everything up into manageable sets and keep moving on the burpees.

Workouts for the Week: February 27 - March 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, February 27th

All Athletes will complete Strength and the Workout on Monday, February 27th.

Strength: 12 Minutes - Find a Heavy Complex

1 Hang Snatch + 1 Snatch

Workout: For Time - 15 Minute Cap

21-15-9: Overhead Squat (95/65)
80-60-40: Double Unders (1:1 Single Unders)

-Into-

15-12-9: Squat Snatch
60-40-20: Double Under

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
This is a push hard from the start workout that requires some focus on movement accuracy!

Tuesday, February 28th

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

800m Partner Run

-Into-

10 Rounds - Relay Style
10 Dumbbell Push Up
8 Box Jump (30/24)

-Into-

800m Partner Run

-Into-

120 Single Arm Devils Press (50/35)

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Chip away at this partner workout one part at a time. Move slow on the runs so you can start on the work as soon as you get back in the gym!

Wednesday, march 1st

All Athletes will complete Strength and the Workout on Wednesday, March 1st.

Strength: 12 Minute

3 x 8 Front Squat

Workout: As Many Rounds as Possible in 8 Minutes

3 Front Squat (185/125)
6 Strict Pull Up

Workout Brief:

PACE: Full Send!
FEEL: Muscle
WORKOUT NOTES:
This workout is all about pushing your squat and pull up strength in a short amount of time. There’s not a lot of time on the clock so push hard from the jump!

Thursday, March 2nd

Workout: For Time

20-15-10-5: Burpee Over Rower
500m Row
20 Ball Slam

Workout Brief:

PACE: Sustain
FEEL: Reach/Cardio
WORKOUT NOTES:
This is a just move workout but don't glance over the burpees! Keep moving and try to pick up the pace each round.

Friday, March 3rd

Wear red to Remember Everyone Deployed. Learn more here.

CrossFit Open Workout 23.3

Workout Releases at 3pm on Thursday, March 2nd.

Saturday, March 4th

TBD

SUNDAY, March 5th

Open Heats start at 11:00am

Workouts for the Week: February 20 - February 25

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, February 20th

All Athletes will complete Strength and the Workout on Monday, February 20th.

Strength: 12 Minutes - Find a Heavy

Deadlift

Workout: For Time - With a Partner - 22 Minute Cap

180-120-60: Double Under (1:1 Singles)
30-20-10: Deadlift (275/185)
90-60-30: Single Dumbbell Box Step Up (50/35)

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Go heavy in the strength then partner up for a grind of a workout. Break the Deadlifts up into moderate sets but keep moving that heavy barbell. Find a number on the Box Step Ups that gives each partner adequate rest while the other works.

Tuesday, February 21st

Workout: Every Minute on the Minute for 40 Minutes

Minute 1: 8 Thruster (95/65) + 4 Bar Facing Burpee
Minute 2: 8 Toes to Bar + 8 Chest to Bar Pull Ups
Minute 3: 15/12 Calorie Row
Minute 4: 7/7 Kettlebell Snatch (1.5/1)
Minute 5: Rest

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This 40 minute workout is going to touch on everything! Barbell cycling, gymnastics skills, and conditioning all mixed into one. Make sure you choose appropriate rep ranges that will allow you to sustain your effort over the whole workout. You should have at least :15 of rest for each part.

Wednesday, February 22nd

All Athletes will complete Strength and the Workout on Wednesday, February 22nd.

Strength: 14 Minutes - Find a Heavy Complex

2 Clean + 2 Jerk

Workout: For Time - 16 Minute cap

10-1 Push Press (95/65)
100m Run

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
In today’s strength you can Power or Squat Clean and Push or Split Jerk. In the workout, stay consistent in the high rep rounds and start pushing the runs hard as you get close to the finish!

Thursday, February 23rd

Workout: For Time - 18 Minute Cap

27-21-18-15-12-9-6-3
Air Squat
Russian Kettlebell Swing (1.5/1)
7 Burpees

Workout Brief:

PACE: Sustain
FEEL: Muscle
WORKOUT NOTES:
This long chipper should be taken at a nice and steady pace. As the reps wind down make sure movement quality stays consistent but the effort is pushed.

Friday, February 24th

Friday Night Lights - Heats Start at 5:15pm
No 4:30 Class

CrossFit Open Workout 23.2A: As Many Reps as Possible in 15 Minutes

5 Burpee Pull Ups
10 Shuttle Runs (1 rep = 25 ft out/25 ft back)
Increase Burpee Pull Ups by 5 Reps each round.

CrossFit Open Workout 23.2B: For Max Weight

Find a 1RM Thruster

Saturday, February 25th

TBD

SUNDAY, FEBRUARY 26TH

Open Heats start at 11:00am

Workouts for the Week: February 13 - February 18

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, February 13th

Workout: 19 Minutes

00:00-7:00: For Time

21-15-9
Pull Up
Deadlift (205/145)
Rest remaining time.

07:00-14:00: For Time

9-7-5
Bar Muscle Up
Power Clean (205/145)
Rest remaining time.

14:00-19:00:

Find A Heavy Complex: 1 Deadlift + 1 Power Clean

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
This workout requires you to push hard from the jump so you can earn your rest every round! Pick a weight that you can hang on to the Power Cleans for 2-4 quick singles at a time.

Tuesday, February 14th

All Athletes will complete the Workout and either Cashout on Tuesday, February 14th.

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

Buy In: 1 Mile Partner Run (Panera Loop)

-Into-

As Many Rounds as Possible in Remaining Time - Relay Style
5 Burpee Box Jump Over
7 Dumbbell Thruster (50/35)
40 Abmat Sit Ups every 4 Rounds

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This Valentine's Day partner workout is a grind! Move quickly through each round and slow it down on the sit ups to get some active rest.

Cashout - FIT: For Quality

3 Rounds
10-15 Heel Elevated Goblet Squat
Max Rep Strict Pull Up

Cashout - FLEX: For Quality

3 Rounds
15-25 Dumbbell Push Up
20 Alternating Dumbbell Hammer Curls

Wednesday, February 15th

All Athletes will complete Strength and the Workout on Wednesday, February 15th.

Strength: Find a Heavy Complex - 12 Minutes

1 Power Snatch + 1 Hang Power Snatch

Workout: For Time - 20 Minute Cap

10 Rounds
3 Power Snatch (115/75)
6 Toes to Bar
30 Double Under (1:1 Single Unders)

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Go heavy in today’s Power Snatch complex and in the workout focus on staying unbroken and accurate on each movement.

Thursday, February 16th

Workout: As Many Rounds as Possible in 20 Minutes

5 Ball Slam
5 Calorie Row
5 Up Down
Increase each movement by 5 reps each round.

Workout Brief:

PACE: Sustain
FEEL: Cardio
WORKOUT NOTES:
This conditioning style workout should be completed at a low, slow, and sustainable effort.

Friday, February 17th

Friday Night Lights - Heats Start at 5:15pm
No 4:30 Class

CrossFit Open Workout 23.1 - As Many Rounds as Possible in 14 Minutes

60 Calorie Row
50 Toes to Bar
40 Wall Ball
30 Cleans (135/95)
20 Ring Muscle Ups

Saturday, February 18th

Workout: Teamer - For Time

36 Handstand Push Ups
36 Front Squats (135/95)
24 Strict Handstand Push Ups
24 Front Squats (155/105)
16 Wall Walks
16 Front Squats (185/135)
800m Partner Run
16 Wall Walks
16 Front Squats (185/135)
24 Strict Handstand Push Ups
24 Front Squats (155/105)
36 Handstand Push Ups
36 Front Squats (135/95)

Sunday, February 19th

Open Heats start at 11:00am

Workouts for the Week: February 6 - February 11

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, February 6th

All Athletes will complete Strength and the Workout on Monday, February 6th.

Strength: 12 Minutes

Every Three Minutes: 5 Front Squats
Build in weight each set.

Workout: For Time - 20 Minute Cap

25 Clean and Jerk (135/95)
400m Run
25 Bar Facing Burpee
400m Run
25 Clean and Jerk

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
Grind through the first half then burn it down once you finish the Burpees. This one should be completed with a comfortable weight choice so you can always keep moving!

Tuesday, February 7th

Workout: Every Minute on the Minute for 32 Minutes

Minute 1: 6-12 Strict Handstand Push Up
Minute 2: 15/12 Calorie Bike
Minute 3: 20 Single Dumbbell Box Step Up (50/35)
Minute 4: 15/12 Calorie Row
Minute 5: 20 Sit Up
Minute 6: Rest

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
Focus for today is to improve conditioning and strict gymnastics. Work on your Strict Handstand Push Ups in this long grind!

Wednesday, February 8th

All Athletes will complete Strength and the Workout on Wednesday, February 8th.

Strength: Find a Heavy Complex - 14 Minutes

3 Snatch Grip Deadlift
2 Hang Snatch
1 Overhead Squat

Workout: For Time - 14 Minute Cap

18-15-12-9-6-3
Overhead Squat (115/75)
Chest to Bar Pull Up

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Challenge your overhead stability and high level gymnastics in this chipper. Work steady through the first part and push hard to finish the last 3 sets!

Thursday, February 9th

All Athletes will complete the Workout and either Cashout on Thursday, February 9th.

Workout: For Time - 18 Minute Cap

4 Rounds
500/450m Row
24 Wall Ball
24 American Kettlebell Swing (1.5/1)

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
The focus for today is holding on to bigger sets than you feel comfortable. Move low and slow on the rower so that you can maintain your movement quality and set numbers throughout.

Cashout - FIT: For Effort

3 Rounds
400m Row Sprint
Rest 1:1

Cashout - FLEX: For Quality

3 Rounds
10/10 Double Dumbbell Single Leg Deadlift
15 Bent Over Row

Friday, February 10th

All Athletes will complete the Workout and either Cashout on Friday, February 10th.

Wear red to Remember Everyone Deployed. Learn more here.

Workout: As Many Rounds As Possible in 7 Minutes

3 Toes to Bar
30 Double Under (45 Single Unders)
Increase Toes to bar by 3 Reps each round.

Workout Brief:

PACE: Full Send!
FEEL: Muscle
WORKOUT NOTES:
Hang on to the rig for as long as you can and focus on controlled and relaxed Double Unders.

Cashout - FIT: For Time

Accumulate 4:00 Hollow Hold
Every Break 8 Target Burpee

Cashout - FLEX: For Quality

2 or 3 Rounds
10 Strict Toes to Bar
20 Push Up
30 Empty Bar Bicep Curl

Saturday, February 11th

Workout: As Many Rounds as Possible in 21 Minutes - Teams of 3

Athlete 1:

20/18 Calorie Bike or Row

Athlete 2 and Athlete 3:

As Many Rounds As Possible While Athlete Completes Calories
4 Devils Press (50/35)
6 Dumbbell Front Squat
8 Box Jump Over

Rotate upon completion of Calories.

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This Saturday grind will feature teams of three! One partner is always working on a machine while the other two chip away at rounds on the dumbbells and box.

Workouts for the Week: January 30 - February 4

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, January 30th

Workout: As Many Rounds as Possible in 26 Minutes

15 Strict Pull Up
60 Walking Lunge
30 Push Up
30 Air Squat
300m Run

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

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Grind through this long workout. The focus today is on improving your strict gymnastics with good quality pull ups and push ups - wear a weight vest if you have it!

Tuesday, January 31st

All Athletes will complete the Workout and either Cashout on Tuesday, January 31st.

CrossFit Open Workout 20.1: For Time - 15 Minute Cap

10 Rounds
8 Ground to Overhead (95/65)
10 Bar Facing Burpees

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
Today we are retesting "20.1!" If you have a score for this workout make sure you double check your time! This ones all about pushing the barbell and moving steady on the burpees.

Cashout - FIT: For Quality and Reps

3 Rounds
8/8 Rear Foot Elevated Split Squat
Max Effort Chin Over Bar Hold

Cashout - FLEX: For Quality

3 Rounds
15-25 Dumbbell Push Up
Max Effort Dumbbell Gun Hold

Wednesday, February 1st

All Athletes will complete Strength and the Workout on Wednesday, February 1st.

Strength: Find A Heavy Complex - 15 Minutes

1 Clean + 2 Front Squat + 3 Jerk

Workout: For Time - 15 Minute Cap

40 Wall Ball
1000/900m Row
20 Front Squat (205/145)

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
Find a heavy complex in todays strength! This one is going to be a long time with the barbell so focus on a solid re-rack and taking your time to setup for each lift. In the workout, push big sets but break them up before the redline so you can keep moving.

Thursday, February 2nd

Workout: For Time - 25 Minute Cap

5 Rounds
21/18 Calorie Row
15 Toes to Bar
9 Burpee Box Jump Over

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
Move at a low and slow pace so you can keep chipping away at this workout. Push hard to sustain your effort through rounds four and five!

Friday, February 3rd

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete Strength and the Workout on Friday, February 3rd.

Strength: Find a Heavy Complex - 12 Minutes

1 Hang Squat Snatch + 2 Overhead Squat

Workout: For Time - 12 Minute Cap

2-4-6-4-2
Squat Snatch (155/105)

25-50-75-50-25
Double Under (1:1 Single Unders)

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Focus today is a good pull under the Snatch and working on a solid overhead position.

Saturday, February 4th

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

100 Thruster (95/65)
80 Handstand Push Up
60 Synchro Burpee
40 Double Dumbbell Hang Snatch (50/35)
20 Bar Muscle Up

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This Saturday partner grind is a long one. Move steady with a partner in small to medium sets so someones always working at a time.

Workouts for the Week: January 23 - January 28th

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, January 23rd

Workout: For Time - 18 Minute Cap

60 Push Up
500m Row
30 Handstand Push Up
500m Row
15 Wall Walk
500m Row

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
Test your pushing strength in this chipper workout! Knock out big sets out of the gate and move low and slow on the rower.

Tuesday, January 24th

Workout: As Many Rounds as Possible in 30 Minutes - Teams of 3

75/60 Calorie Bike
15 Power Snatch (95/65)
15 Pull Up
Increase Power Snatches and Pull Ups by 15 reps each round,

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
Move nice and steady in this three person teamer! Rotate efficiently and stick to small sets so one of your teammates is always working.

Wednesday, January 25th

Bring a Friend Day

Workout: As Many Rounds as Possible in 20 Minutes - With a Partner

400m Run
80 Single Dumbbell Box Step Up
100 Sit Up
80 Single Dumbbell Hang Snatch

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Bring a Friend Day! Grab a partner and chip away at this simple workout.

Thursday, January 26th

All Athletes will complete Strength and the Workout on Thursday, January 26th.

Strength: 16 Minutes

Find a Heavy 5 Rep Back Squat

Workout: As Many Rounds as Possible in 7 Minutes

30 Double Under (45 Singles)
3 Squat Clean (205/145)

Workout Brief:

PACE: Full Send!
FEEL: Muscle/Reach
WORKOUT NOTES:
Todays focus is pushing yourself on the strength! Find those heavy five reps!

Friday, January 27th

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete Strength and the Workout on Friday, January 27th.

Strength: 12 Minutes

Find A Heavy 3 Rep Push Jerk or Split Jerk

Workout: For Time - 16 Minute Cap

27-21-15-9
Bar Facing Burpee

9-9-9-9
Shoulder to Overhead (185/125)

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Another day to go heavy! Push yourself on the jerk and focus on a solid re-rack each rep.

Saturday, January 28th

Workout: For Time With a Partner - 30 Minute Cap

5 Rounds
20 Toes to Bar
40 Front Rack Lunge (115/75)
20 Bar Facing Burpee

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
Knock out this Saturday partner workout one round at a time. Break everything up so someones always moving!

Workouts for the Week: January 16 - January 21

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, January 16th

All Athletes will complete Strength and the Workout on Monday, January 16th.

Strength: 12 Minutes

Find a Heavy Snatch

Workout: As Many Rounds as Possible in 18 Minutes

2 Squat Snatch (185/125)
8 Toes to Bar
12 Burpee

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Find a Heavy Snatch in today’s strength and use it as a guide to pick your workout weight. It should be around 80-90% of your one rep!

Tuesday, January 17th

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

Buy In: 1 Mile Partner Run

-Into-

5 Rounds Each - “DT” - Relay Style
12 Deadlift (155/105)
9 Hang Cleans
6 Push Jerks

-Into-

100 Wall Ball

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This long partner grind hits a little bit of everything. Running, a heavy barbell, and a big set of Wall Balls to finish!

Wednesday, January 18th

All Athletes will complete Conditioning and the Workout on Wednesday, January 18th.

Conditioning: Every 1:30 for 12 Minutes

5 Man Makers

Workout: As Many Rounds as Possible in 14 Minutes

21 Double Unders (30 Single Unders)
17 Air Squats
14 Push Ups
11 Calorie Row

Workout Brief:

PACE: Gas
FEEL: Cardio
WORKOUT NOTES:
This cardio workout is all about moving consistently until you can push hard at the end! Hang onto big sets of Push Ups for as long as possible.

Thursday, January 19th

All Athletes will complete the Workout and either Cashout on Thursday, January 19th.

Workout: As Many Rounds as Possible in 15 Minutes

20 Box Jump
10 Strict Pull Up

Cashout - FIT: For Quality

3 Rounds
:45-1:00 Dead Hang
1:00 Plank

Cashout - FLEX: For Quality and Reps

3 Rounds
8-15 Dips
Max Reps Empty Bar Bicep Curl
Rest as needed.

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
This workout is about bodyweight power and strength. Your goal is to keep jumping and pulling consistently until the clock runs out!

Friday, January 20th

Wear red to Remember Everyone Deployed. Learn more here.

Workout: For Time - 21 Minute Cap

50 Single Dumbbell Snatch (50/35)
5 Shuttle Run
40 Single Dumbbell Overhead Lunge
4 Shuttle Run
30 Single Dumbbell Devils Press
3 Shuttle Run
20 Strict Handstand Push Up
2 Shuttle Run
10 Single Dumbbell Squat Clean Thruster
1 Shuttle Run

1 Shuttle Run = 25m Down and Back

Workout Brief:

PACE: Grind
FEEL: Muscle/Reach
WORKOUT NOTES:
This chipper workout features a new movement: shuttle runs! Move a single Dumbbell and chip away at this grindy workout.

Saturday, January 21st

Workout: For Time - With a Partner

4 Rounds
500m Row
15 Synchro Bar Facing Burpee
30 Shoulder to Overhead (155/105)

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This Saturday grind is going to get tougher each round, push yourself to hang on!

Workouts for the Week: January 9 - January 14

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, January 9th

All Athletes will complete Strength and the Workout on Monday, January 9th.

Strength: 12 Minutes

4 x 6 Front Squat

Workout: 12 Minute Cap

Buy In: 1200m/1000m Row

-Into-

As Many Rounds as Possible In Remaining Time
6 Toes to Bar
9 Handstand Push Up
12 Front Squat (115/75)

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
Today’s workout is all about being consistent with your gymnastics skill under fatigue from the Row and Front Squats. Focus today is on maintaining movement quality and reps per set!

Tuesday, January 10th

Workout: Complete Part A and B - 14 Minute Cap

Part A: For Time
9-6-3 Deadlift (275/185)
9-6-3 Wall Walk
Rest remaining time

Part B: Begin at 8 Minutes
Find a Heavy Power Clean

Workout Brief:

PACE: Full Send!
FEEL: Muscle
WORKOUT NOTES:
Todays workout is HEAVY. Move consistently on the wall walks and push yourself to hang on to the deadlifts.

Wednesday, January 11th

Workout: For Time - Teams of Three

Buy In: 1 Mile Run (Hill Mile)

-Into-

3 Rounds
50 Pull Up
50 Bar Facing Burpee
50 Thruster (95/65) (115/75) (135/95)

Workout Brief:

PACE: Grind
FEEL: Muscle/Cardio
WORKOUT NOTES:
This Teamer will be completed in teams of three! Break everything up into small sets so your team can keep moving the whole time!

Thursday, January 12th

Workout: Every Minute on the Minute for 25 Minutes

Minute 1: 15/12 Calorie Row
Minute 2: 8-12 Dips
Minute 3: 15/12 Calorie Bike
Minute 4: 6-10 Devils Press
Minute 5: Rest

Workout Brief:

PACE: Sustain
FEEL: Muscle/Cardio
WORKOUT NOTES:
We are using the bikes! The Assault Bike is probably going to get tough if its something you don't have a lot of exposure to; push yourself to maintain calories each round!

Friday, January 13th

Wear red to Remember Everyone Deployed. Learn more here.

All Athletes will complete Strength and the Workout on Friday, January 13th.

Strength: Every 1:30 for 9:00

1 Power Clean + 2 Jerk
Build in Weight

Workout: For Time - 22 Minute Cap

4 Rounds
300m Run
50 Double Unders (75 Single Unders)
6 Bar Muscle Up
4 Shoulder to Overhead (205/145)

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
Run steady, go heavy! This workout is a mix of everything. Stay focused on your movement quality and keep moving!

Saturday, January 14th

Workout: For Time - With a Partner

80-60-40-20
Wall Ball
Abmat Sit Up
Complete 20 Synchro Burpees between each round

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This partner workout is going to encourage each partner to stick to larger sets so each person can get some rest.

Workouts for the Week: January 2 - January 7

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, January 2nd

Workout: For Time - 27 Minute Cap

30 Burpee Pull Up
800m Run
20 Burpee Pull Up
800m Run
10 Burpee Pull Up
800m Run

RX+ - Wear a Weight Vest (20/14)

Workout Brief:

PACE: Grind
FEEL: Muscle/Cardio
WORKOUT NOTES:
This workout is a low and slow grind. If you have a Weight Vest wear it!

Tuesday, January 3rd

Workout: Every Minute on the Minute for 20 Minutes

Minute 1 and 2: As Many Rounds as Possible 100m Run + 10 Sit Up
Minute 3: Max Rep Wall Ball
Minute 4: Rest
Pick back up where you left off on the Run and Situps.

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
This workout is about EFFORT! Push yourself hard and earn the built in rest. Its going to get tough on the Wall Balls!

Wednesday, January 4th

All Athletes will complete Strength and the Workout on Wednesday, January 4th.

Strength: 10 Minutes

Find a Heavy Touch and Go 2 Rep Power Snatch

Workout: For Time - 15 Minute Cap

1-10: Power Snatch (95/65)
30 Double Under (Scaling: 45 Single Unders)

Workout Brief:

PACE: Gas
FEEL: Triple Threat
WORKOUT NOTES:
Find a Heavy 2 Rep Power Snatch then tackle this ascending ladder style workout. This workout is going to get tough at the end but push yourself to hang on to the barbell!

Thursday, January 5th

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

2 Rounds
60 Double Dumbbell Box Step Over (35/25)
60 Toes to Bar
60 Double Dumbbell Box Step Over
60 Handstand Push Up

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
This partner workout is going to be a grind. Keep sets small to moderate so your team can keep chipping away!

Friday, January 6th

All Athletes will complete Strength and the Workout on Friday, January 6th.

Wear red to Remember Everyone Deployed. Learn more here.

Strength: Every Minute on the Minute for 7 Minutes

3 Hang Squat Cleans

Workout: As Many Rounds as Possible in 20 Minutes

200m Row
10 Barbell Burpee
2 Hang Squat Clean (185/135)
Increase Hang Squat Cleans by 2 reps each round.

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This workout is going to get tough. Pick a Squat Clean weight that you can hang on to for 4-5 reps at a time so you don’t have to pick it up each rep.

Saturday, January 7th

Workout: For Time - With a Partner

3 Rounds
56 Calorie Bike or Row
48 Dumbbell Deadlift
40 Dumbbell Shoulder to Overhead
32 Chest to Bar Pull Ups

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
Your goal in this workout is to push a little bit harder with your partner each round!

Workouts for the Week: December 26 - December 31

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, December 26th

One Class at 8:00am on Monday, December 26th.

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

50-40-30-20-10
Sit Up
Pull Up
Thruster (95/65)

Workout Brief:

PACE: Grind
FEEL: Reach
WORKOUT NOTES:
Come in and chip away at this holiday partner workout! One partner should always be moving!

Tuesday, December 27th

Workout: For Total Rounds and Load

Part A: As Many Rounds as Possible in 9 Minutes
9 Bar Facing Burpee
6 Deadlift (185/125)
3 Shoulder to Overhead

-Rest 3:00-

Part B: Find a Heavy Complex - 6 Minutes
3 Deadlift
2 Squat Clean
1 Jerk

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
This workout is all about consistency in moving a heavy barbell. Move slow on the burpees so you can stay moving on everything else.

Wednesday, December 28th

Workout: As Many Rounds as Possible in 32 Minutes - With a Partner - Relay Style

10 Calorie Row
8 Dumbbell Hang Snatch
6 Box Jump Over
4 Strict Handstand Push Up

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This partner workout is long but you'll get lots of rest as its relay style. Push yourself to maintain your reps and sets but leave some energy in reserves so you can sustain it for the whole 32:00!

Thursday, December 29th

All Athletes will complete Strength and the Workout on Thursday, December 29th.

Strength: Find a Heavy Complex - 14 Minutes

Hang Snatch + Overhead Squat

Workout: As Many Rounds as Possible in 7 Minutes

3 Overhead Squat (95/65)
3 Toes to Bar
Increase both movements by 3 reps each round.

Workout Brief:

PACE: Full Send!
FEEL: Muscle
WORKOUT NOTES:
Go heavy in todays strength and then push the pace in this Full Send workout!

Friday, December 30th

Wear red to Remember Everyone Deployed. Learn more here.

Workout: For Time - 20 Minute Cap

3 Rounds
100m Run
20 Double Unders
10 Wall Ball

2 Rounds
200m Run
40 Double Unders
20 Wall Ball

1 Round
400m Run
60 Double Under
40 Wall Ball

Workout Brief:

PACE: Sustain
FEEL: Cardio
WORKOUT NOTES:
This cardio style workout is going to get increasingly difficult as you go on. Push through the bigger rounds at the end!

Saturday, December 31st

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

40/36 Calorie Bike or Row
24 Wall Walks
2 Mile Run (JMU Loop)
24 Bar Muscle Up
40/36 Calorie Bike or Row

Workout Brief:

PACE: Grind
FEEL: Muscle/Reach
WORKOUT NOTES:
This Saturday partner workout brings back the JMU Loop two mile run and the Bikes! Grab a partner and chip away at this long partner grind!

Workouts for the Week: December 19 - December 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, December 19th

All Athletes will complete Strength and the Workout on Monday, December 19th.

Strength: 14 Minutes

4 x 6 Deadlift
Complete all 4 sets at a heavy weight.

Workout: For Time - 18 Minute Cap

1000/800m Row
75 American Kettlebell Swing
100 Push Up

Workout Brief:

PACE: Gas
FEEL: Muscle
WORKOUT NOTES:
Focus today on moving at a moderate effort the entire time. Break sets on the Kettlebell and Push Ups early so that you can minimize rest over the whole workout.

Tuesday, December 20th

All Athletes will complete the Workout and either Cashout on Tuesday, December 20th.

Workout: For Time - 22 Minute Cap

3 Rounds
30 Single Dumbbell Box Step Up (50/35)
30 Sit Up
20 Single Dumbbell Devils Press
20 Ball Slam

Workout Brief:

PACE: Sustain
FEEL: Reach
WORKOUT NOTES:
This is steady workout that should be completed at a sustainable pace. Push the intensity a little bit more each round.

Cashout - FIT: For Quality

3 Rounds
8/8 Rear Foot Elevated Split Squat
15 Hollow Rock

Cashout - Flex: For Quality

5 x 3 Weighted Pull Up

Wednesday, December 21st

12 DAYS OF CHRISTMAS

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

Thursday, December 22nd

All Athletes will complete Strength and the Workout on Thursday, December 22nd.

Strength: 12 Minutes

Find a Heavy Push Press

Workout: For Max Reps Each Round

Four Rounds - Three Minutes Each
75 Double Unders
30 Medball Clean
Max Reps Handstand Push Up
Rest 1:00 between rounds

Workout Brief:

PACE: Full Send!
FEEL: Triple Threat
WORKOUT NOTES:
Test your heavy Push Press from the rig today! In the workout, push as hard as you can each round so you can get to the Handstand Push Ups.

Friday, December 23rd

Wear red to Remember Everyone Deployed. Learn more here.

Workout: For Time - With a Partner - 26 Minute Cap

50 Cal Row
50 Toes to Bar
15 Squat Snatch (155/105)
40 Cal Row
40 Toes to Bar
12 Squat Snatch
30 Cal Row
30 Toes to Bar
9 Squat Snatch

Workout Brief:

PACE: Grind
FEEL: Muscle/Reach
WORKOUT NOTES:
This partner grind workout will test you gymnastics capacity and accuracy getting under a moderately heavy Snatch.

Saturday, December 24th

Rocktown CrossFit will be closed on Saturday, December 24th.

Workouts for the Week: December 12 - December 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, December 12th

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

Strength: 16 Minutes

6 x 3 Back Squat

Workout: As Many Rounds as Possible in 9 Minutes

12/9 Calorie Row
18 Back Rack Lunge (95/65)

Workout Brief:

PACE: Full Send!
FEEL: Reach/Muscle
WORKOUT NOTES:
This workout should be a hard push right from the jump. Dial back the Rower to whatever intensity will allow you to stay unbroken on the Barbell.

Tuesday, December 13th

Workout: For Time - 16 Minute Cap

4 Rounds
11 Toes to Bar
14 Burpee
70 Double Under

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
The focus today is maintaining the same amount of sets on the Toes to Bar each round even under fatigue from the Burpees and Jump Rope.

Wednesday, December 14th

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

800m Partner Run
80 Double Kettlebell Hang Clean and Jerk (1.5/1)
400m Partner Run
40 Double Kettlebell Hang Clean and Jerk
200m Partner Run
20 Double Kettlebell Hang Clean and Jerk

Workout Brief:

PACE: Grind
FEEL: Triple Threat
WORKOUT NOTES:
This partner grind is going to be about efficiency on the Kettlebell Clean and Jerks. This movement can be really taxing if you don't dial in the technique!

Thursday, December 15th

Workout: Each Round for Time - 20 Minutes

Every 4 Minutes
21 Box Jump Over
15 Pull Up
9 Strict Press (95/65)
Rest remaining time

Workout Brief:

PACE: Gas
FEEL: Reach
WORKOUT NOTES:
Working off the clock today! Go fast and earn your rest each round!

Friday, December 16th

Wear red to Remember Everyone Deployed. Learn more here.

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

Strength: 12 Minutes

Every 2 Minutes
5 Power Clean
Build in weight each set.

Workout: For Time - 16 Minute Cap

30 Power Clean (155/105)
60 Wall Ball
15 Power Clean (205/155)

Workout Brief:

PACE: Gas
FEEL: Muscle/Reach
WORKOUT NOTES:
This workout is going to be heavy with a high heart rate. Your goal should be to take rest where you need it and ride the redline the whole time.

Saturday, December 17th

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

100 American Kettlebell Swing (1.5/1)
100 Burpee
100 Dumbbell Front Squat (35/25)
100 Sit Up
100 Push Up

Workout Brief:

PACE: Grind
FEEL: Muscle
WORKOUT NOTES:
This workout today is split between you and your partner the whole time - 50 reps each!