Workout of the Day


A. Deadlift
Set 1 – 8 @ 50%
Set 2 – 5 @ 60%
Set 3-5 (3 sets) – 5 @ 65%
Rest 2-3 minutes

B. Take 12 minutes to Establish a Max Height Box Jump

C. Three sets of:
30 seconds of Kettle-Bell Swings (HEAVY)
30 seconds rest
30 seconds of Battle Ropes
30 seconds rest
30 seconds Ball Slams (45/30lbs)
90 seconds of rest 



A. Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

B. Every two minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

C. Three sets of:
Romanian Deadlift x 4-6 reps @ 4011
Rest as needed
*Use straps for these!

D. For time: 
100 Double Unders
50 Wallball Shots (30/20 lb.)
40 Chest-to-Bar Pull-Ups
30 Burpees
20 Kettlebell Swings (32/24kg)


Update - Speciality Programs

We are now offering multiple speciality programs though the gym which will serve to compliment the CrossFit program if your goal is to focus on a specific area. These programs are meant for athletes who are already competent at the movements associated with CrossFit but wish to accelerate their progress in a specific domain. The three programs are a weightlifting program (Barbell WOD), gymnastics program (Skill WOD), and mobility program. 

Each of the programs will have workouts scheduled 3x/week and our recommendation is that you select ONE program for a 4 week block of time (the duration of the cycle). The workouts can be performed before or after the regular CrossFit sessions and take approximately 15 minutes for the mobility, 30 minutes for the gymnastics, and 60 minutes for the barbell training.  If you have a ton of free time on your hands you may choose to follow more than one but please come and talk to us first. 

A special note about the barbell program. There will be specific training times Monday/Wednesday/Friday from 3:30-4:30pm when the gym will be open for a coached barbell session. You do not have to be in the gym at those times to follow the program but it is recommended that you make those times if you can. This also means that the gym will be open for open gym during those times.