Category: News & Updates

Quote of the Week 5-3-2021

“What man actually needs is not a tension-less state but rather the striving and struggling for some goal worthy of him.”

NEWS

A very big congrats to our Strongman crew who competed last Saturday at Lift for Autism.  Our fearless Coach Big Mike Casper took home first place and qualified for nationals!  We all should feel tremendous pride and are lucky to be surrounded with such talented individuals.  What I love most about Strongman and CrossFit is it really is for EVERYONE- if you guys haven’t dropped into a Strongman class yet, do yourself a favor and join us one of these Saturdays.  We promise a great workout and FUN.

PROGRAMMING

Welcome to week two of our Oly cycle.  We are starting to get heavy now.  With 3s all week, we should be pushing our numbers up significantly.  Our Metcons are classic CrossFit couplets and triplets which focus on driving work capacity.  This is all gearing us up for a BIG “Murph” celebration this year!

HERE WE GO 631!

Monday

Strength

EMOM 15

5×3 C & J

5×3 Clean Pull

5×3 Back Squat

Metcon

30/25 Cal Row

25 Squat C & J (135#/95#) 

30/25 Cal Row

Tuesday 

Strength

EMOM 15

5×3 Weighted Pull-ups

5×3 Pendlay Row

5×3 Barbell Shrugs

Metcon

20 Renegade Rows (50#/35#)

20 Pull-ups

15 Renegade Rows

15 CTB

10 Renegade Rows

10 Bar MU

Wednesday 

Strength

EMOM 15

5×3 Snatch

5×3 Snatch Pull

5×3 Front Squat

Metcon

AMRAP 14

7 Hang Snatch (95#/65#)

7 Box Jumps 

7 KBS

Thursday

Strength

EMOM 15

5×3 Weighted Strict T2B

5×3 Weighted Sit-ups

5×3 Weighted Strict KTE

Metcon

4 Rounds

400m Run

10 Burpee-T2B

Friday

Strength

EMOM 15

5×3 Jerk

5×3 Push Press

5×3 OHS

Metcon

50-40-30-20-10

Doubles

5-10-15-20-25

HSPU

2-4-6-8-10

Strict Ring Dips

Quote of the Week 4-12-2021

“How does it help…to make troubles heavier by bemoaning them?”

NEWS

Welcome back friends!  The weather is getting very nice out so we should be planning lots of outdoor WODs again.  Most of our workouts this week are outdoor based so if you would prefer doing them 100% outside, please be our guest.  If you have friends or family that have wanted to try us out but were worried about the Covid restrictions, the next few weeks full of outdoor workouts may be the best time to bring them.  

PROGRAMMING

I thought this week’s quote by the ancient stoic philosopher Seneca was very appropriate for our workout selections.  We are clearly getting ready for summer with this incredibly dense, metabolically taxing week ahead.  Cardio is Hardio but that’s why we do what we do!  Monday we get to test our “Big Three”, Squat, Bench, and Deadlift all in the same session.  Treat this like a powerlifting meet- it will really fry our central nervous systems but we won’t be hitting any other real heavy compound lifts.  Tuesday we are preparing for “Murph” in May with half of the real thing.  Friday is our once a year hit of “Triple 3” which is just the WORST but man oh man does it feel good once you are done.  Plus, it’s only once a year, which is weirdly making it special for me and I’m looking forward to it somehow.  Lots of running this week- hope you are all ready!

HERE WE GO 631!

Monday

Metcon

“Big Three”

15 Mins Establish 1RM

Back Squat

15 Mins Establish 1RM

Bench Press

15 Mins Establish 1RM

Deadlift

Tuesday

Metcon

“Half Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

*Partition Body Weight 

Movements as Desired*

Wednesday 

Strength

15 Mins

Snatch Balance

Metcon

21-15-9

Power Snatches (95#/65#)

Bar Facing Burpees

*Wear A Vest*

Thursday

Metcon

“Broomstick Mile”

25 Back Squats

25 Front Squats

25 OHS

400m Run

25 Strict Press

25 Push Press

25 Push Jerks

400m Run

50 Hang Clean

400m Run

50 Squat Snatch

400m Run

*All movements performed with

PVC pipe or empty bar*

Friday

Metcon

“Triple 3”

3000m Row

300 Doubles

3 Mile Run

50 Minute Cap

*Break Up Workload 

As Desired*

Quote of the Week 3-29-2021

“Choose not to be harmed — and you won’t feel harmed. Don’t feel harmed — and you haven’t been.”

NEWS

What a GREAT time I had Saturday for our Open BBQ.  Thank you all who showed up, worked your butts off, then partied with the tribe.  My guess is this was just a small taste of our blow out “Murph” celebration this year.  

PROGRAMMING

Now that the Open is complete we can get back to basics!  This week we will begin a traditional periodization scheme playing with Strict Press, Deadlift, Pull-ups, Bench Press, and Back Squats.  Get ready to get STRONG people.  We are shooting for around 80-85% of our 1RM for the last set of each movement.  Our Metcons are brutal but fun- dealing with smelly “Kelly” Tuesday…feel free to scale to a “Kel” which is three rounds instead of five.  

LET’S GET IT!

Monday

Strength

Strict Press

5-5-5-5-5

Lateral Raise

10-10-10

Metcon

50-40-30-20-10

Doubles

10-8-6-4-2

Strict HSPU

5-4-3-2-1

Strict Dips

Tuesday 

Strength

Deadlift 

5-5-5-5-5

DB Single Calf Raise

10-10-10

Metcon

“Kelly”

5 Rounds

400m Run

30 Wallballs

30 Box Jumps

Wednesday 

Strength 

Weighted Pull-ups

5-5-5-5-5

DB Row

10-10-10

Metcon

21-15-9

Hang Cleans (95#/65#)

C2B

Thursday 

Strength 

Bench Press

5-5-5-5-5

DB Fly

10-10-10

Metcon

50/40 Cal Row

40 HR Push-ups

20 Reverse Burpees

40 HR Push-ups

50/40 Cal Row

Friday

Strength

Back Squat

5-5-5-5-5

DB Walking Lunges

10-10-10

Metcon

AMRAP 15

10 Pistols

10 T2B

5 Burpees 

Quote of the Week 3-8-2021

“It never ceases to amaze me: we all love ourselves more than other people, but care more about their opinion than our own.”

NEWS

Lots to be happy about this week!  Our 21 Day Nutrition Kick-Start is up and running- thank you to our first group who signed up and chats with me daily.  Summer is just around the corner so taking this step was BIG.  Like the saying goes, “you can’t outrun a bad diet”.  Make sure you are supporting our excellent workouts this week.  

Our next 21 Day Challenge will be one of mindfulness.  We will run it the same way- 21 days of daily email check-ins with tips and guidance.  We want to build the best athletes possible and for this we need to exercise the body and the mind.  More on this next week.

PROGRAMMING

We are spending the week before the first OPEN WOD playing with some heavy weights and challenging Metcons.  Let’s all get ready to prime our bodies for the next few Saturdays.  I don’t recommend going all in for PRs this week, as we will need our central nervous systems fresh for the OPEN workouts, but I do want to celebrate big lifts.  This week, let’s commit to lots of sleep, lots of good food and water, and lots of fun.

GREAT WEEK AHEAD ALL!

Monday

Strength

Back Squat

15 minutes to work

To a heavy single

Metcon

Buy In: 40 Overhead Plate Lunges

3 Rounds

30 Single DB Thrusters (50#/35#)

30 Front Rack DB Step-Overs

Cash Out: 40 Overhead Plate Lunges

Tuesday

Strength

Push Press

15 minutes to work

To a heavy single

Metcon

AMRAP 15

30 Doubles

15 HSPU

10 KBS

5 Strict Ring Dips

Wednesday 

Strength

Pendlay Row

15 minutes to work

To a heavy single

Metcon

10 Minute Ascending Ladder

2 DB Hang Cleans (50#/35#)

2 Pull-ups

4

4…

Thursday

Strength 

Deadlift

15 minutes to work

To a heavy single

Metcon

1-2-3-4-5-6-7-8-9-10

Power Cleans (185#/135#)

T2B

Friday

Strength

Bench Press

15 minutes to work

To a heavy single

Metcon

“Baseline- Open Prep”

AMRAP 20

500m Row

40 Squats

30 Sit-ups 

20 Push-ups

10 Burpees