Monday 01-18-2021 Metcon 10 minute AMRAP 12 OHS 95/65 10 Chest to bar pull-up 8 Handstand push-up immediately into: (12 minutes) 10:00 until 22:00 on the clock to find heavy single of the following complex: 1 Squat clean + 1 front squat + 1 jerk   Saturday 01-16-2021 “All Mixed Up” Complete as many rounds […]

Monday 01-18-2021 5 rounds for time  -30 air squats -20 DB snatches -10 burpees Rest 2:00* between rounds Finisher: 100 ab mat sit ups for time Friday 01-15-2021 1:00 stations -ski -DB bench press ( if you did bench on Thursday in CF class then sub bent over rows) -DB DL -rest X3 (12:00) Then […]

Key Points This cycle will assist you on your path to training for the CrossFit Games Open. Anyone can compete in the Open but if you want to be “extra competitive” then it will require “extra fitness” (and that’s what this is). Priority list of workouts if you follow this program: a. CrossFit Annihilation or […]

Week 7 Monday A. Back Squat 12 x 2 @ 85%-90% 1RM *Rest 2-2:30 between sets B. Back Squat 1 x 20 @ 50% C. 5 x 5 Side lunge, pick weight *Hold a dumbbell or kettlebell and perform 5 each leg *Rest 1 min between each set Accessory 3 Rounds For Quality: 30 Banded […]

December 31 Thursday: 1:00 stations -cardio machine  -kettlebell swings -burpees  -box jumps -rest X4 (20:00) December 30 5 rounds for time: -7 single arm DB bent over rows (left) -7 single arm DB bent over rows (right) -14 DB bench press  -500 meter row  Finisher: 10,9,8,7,6,5,4,3,2,1 -tuck ups -mt climbers (e/s) December 29 12:00 alt […]

12 Session 3 Advanced – 13.1 mile run (Half Marathon) Beginner – 10k run Session 2 Advanced – 4 mile run Beginner – 2 mile run Session 1 Emom for 10 minutes – 100 meter run 4 x 200 w/ :30 rest in between  11 Session 3 Advanced – 8 mile run beginners – 4 […]

CYCLE COMPLETE Well Done ♠♥♣♦   Week 11  (11/30 – 12/04) DELOAD WEEK  Session 4 Warmup 3 Min any erg (10s burst at the top of each minute) -Then- 1 Round 30s Couch stretch each leg 5 Air Squat 30s bottom of the squat 5 Air squat 10 Side lunge stretch (5 on each leg) […]

This will be our 3rd year running the 21-day Pre Thanksgiving Challenge! If you are up for it, the results have been amazing! Free inbody scan before and after the challenge to prove your results!   Ask Kyle for any questions regarding the challenge. Click the link below to see the challenge details! 21 Day Protocol […]

The workouts in this 4 week block are designed to be completed shortly following your main workout of the day (5-30 minutes) to improve overall working capacity for functional fitness. Each session will have a prescribed % (effort) to let you know how much intensity to bring to the table. On aerobic or slower pace […]

Week Six Session 2: High Hang Snatch  3 sets of 2 @ 77% Snatch Pull – 3 sets of 2 @ 90, 95, and 100% 1rm snatch Session 1: Completed @ 75- 80% of your 1 rep max squat clean Every 2:15 for (7 total sets) 1 squat clean + 4 front squats 2 squat […]

Week 6 Session 3: 2020 CrossFit Games Event 6 20 minutes to establish your max duration freestanding handstand hold. You are allowed a 4×4 box Scale as needed. If you cannot hold a freestanding handstand use the 20 minutes to practice. Session 2: 100 GHD Sit Ups For Time* *Each time you break turn […]

4 week “row emphasis” cycle This program is designed to be added to a functional fitness program to improve short duration row times (500-1,000 meters). This program would be a great addition 4-6 weeks out from any competition when an athlete needs to improve row times. Bike, running, ski, etc. should be maintained through weekly […]

July 31 Partner workout You go I go 6 rounds each 12/9 cal bike 8 box step overs (35/25) 100ft farmer carry (AHAP) July 30 25:00 amrap 300 meter run  3 rounds of 15 air squats  10 sit ups  5 push ups  July 29 Death by ski erg Min 1- 1 cal Min 2- 2 […]

This 4 day a week- 6 week block is designed to cater primarily to functional fitness athletes looking for an add on or supplementary weightlifting program to work into their current training routine. This program is moderate to low in volume and is very sustainable with most traditional CrossFit programming. If your Weightlifting needs work […]

New gymnastics cycle will begin August 3.    If you are new to the cycle, start at week 1. Week 6 Friday 07/17 “Strict Cindy” 20 minute AMRAP 5 strict pull-ups 10 push-ups 15 air squats Thursday 07/16 50 GHD Sit-Ups 50 GHD Hip Extensions 50 GHD Sit-UPs Wednesday 07/15 Recover hard. Tuesday 07/14 “PULL” […]

This intro cycle will build up your “aerobic base” on running, biking, rowing, and ski erg. This cycle will help any athlete looking to improve general endurance in addition to weight training or high intensity exercise. The workouts will be “simple” and increase in volume over the course of 6 weeks.    The recommended time […]

Scale movements/reps as needed. Saturday 06/06 50-40-30-20-10 Ski erg calorie & 25-20-15-10-5 Strict HSPU Friday 06/05 10 Rounds 10 cal assault bike 2 regular rope climbs -Then- 3 Rounds 30 Push ups 15 Weighted ghd situp Thursday 06/04 Ring dip support hold 5 Rounds 15 seconds hold 45 seconds rest (53lbs/35lbs) added to weight belt […]