This is how we get down on a Friday!

Reminder, tomorrow we have the following schedule:

7:45am – Partner workout

9:00am – Brute Force Mile <–this is where we’d like you to be if you can make it!

10:15am – cancelled.


Workout of the Day

1. Workout
For time:
1-mile Run
Then, 3 rounds of:
30 Burpees
4 Power cleans (155lbs/105lbs)
6 Front squats (155lbs/105lbs)
Then, 1-mile run

*Wear a 20lbs/14lbs vest if you have one.
40 min cap

2. Cool down
1:30/1:30 Couch stretch

Hero WOD! The challenging part for this workout is the volume of burpees as well as the final mile run. The load on the power cleans and front squat is moderate and should not take up a lot of time, all sets should be unbroken or fast singles. Faster athletes will finish this workout in under 30:00 and no one should exceed 40:00. Only advanced athletes doing the rx’d loads should attempt this workout with a weight vest today.


Yoga = naptime. Haha, not really!

Reminder, next Thursday the 19th is our final summer session of Yoga on the Tarmac from 7:30-8:30pm. Come join us and bring a friend or two!


Workout of the Day

1. Strength
Workout, part 1
Every 3:00 for 5 sets
3 Thrusters

Workout, part 2
Every 3:00 for 5 sets
3 Push Jerk

2. Cooldown
1:30 Upper back roll with plate

The Push Jerks will begin on the next interval following the completion of the Thrusters. The first set on the push jerk should be at or slightly above the final thruster work set. Attempt to build to a 3 rep max on the push jerk by the final set. Decrease loading if needed.


Brandon is back to coaching after ACL surgery! Looks like everything is healing up well!

Our next Basic Training course starts next week. Do you know anyone that should try out CrossFit? Let them know to reach out to get on the next beginner’s course!


Workout of the Day

1. Workout
For time:
45 Back squats
45 Deadlifts

12-min cap

Guys, use 50-60% of 1RM back squat and deadlift. Girls, use 60-70% of 1RM back squat and deadlift. Record your weights used in workout notes.

3. Cool down
3:00 Bike, row, or run easy
75 band good mornings (easy band)

This is a heavy conditioning workout that is very intensive on lower body and musculature of the trunk. Ensure proper mechanics are maintained and rest when necessary to achieve quality reps.


Our early group in last Wednesday’s Hero workout.


Workout of the Day

1. Workout
AMRAP 5:00
Double unders, 20-20-20-20…
Strict Pull-ups/chins, 2-4-6-8…
Continue adding 2 reps after each round of pull ups/chins.

*Continue until the clock hits 5:00.

5:00 Rest

AMRAP 5:00
Cal Bike or row, 2-4-6-8…
Strict Handstand push-ups, 2-4-6-8…
Continue adding 2 to each until 5:00

2. Cash out
Banded shoulder stretch sequence
2 Sets each side of:
0:30 Lat stretch
0:30 Hand up and over stretch
0:30 Elbow in band

*Go through all 3 movements on the right side and then do the left side.

“Rx” today is just taking the time to do YOUR best movement form. Use bands, Abmats, negatives, boxes or whatever devices you think will allow better ‘understanding’. 🙂 Or, challenge YOURself and do without any assistance at all!


The Brute Force Mile this Saturday 9am!

Reminder to come join us this Saturday for the Brute Force Mile. It will be a challenging sandbag workout. We have plenty of different sizes of sandbags for all skill levels. Friends and family welcome.


Workout of the Day

1. Workout
“Run from the snatch”
For time:
Run 200 meters
10 Squat snatch @ 60%
Run 200 meters
8 Squat snatch @ 70%
Run 200 meters
6 Squat snatch @ 80%
Run 200 meters
4 Squat snatch @ 90%
Run 200 meters
2 Squat snatch @ 95-110%

Cap at 15 min

*Maintain +/- 5% of these percentages. Just a guideline for best results.

3. Cooldown
2 x 5 Spotted strict toes to bar
2 x 3 Spotted top half strict toes to bar
3 x 1 Spotted strict toes to bar + super slow eccentric

The focus is to push ourselves in the snatch today. The ‘runs’ can be ‘jogs’ and just to shake off and reset for the next set. Record a final heavy single in the snatch today. BTW, these are all touch and go on any reps.


Keep pushing.

Workout of the Day

1. Workout
7 Rounds NFT:
Partner 1: 3 Deadlifts
Partner 2: 3 Deadlifts
Partner 1: 6/6 Bulgarian split squats
Partner 2: 6/6 Bulgarian split squats

We are looking for AHAP on the DL and split squats. We are taking the time element out of the workout. It will still be fun though!

3. Cash out
3 Sets
1:00 Weighted Chinese planks

*Each partner does 3 total planks. If athletes are unsure of a weight to use have them start with no weight and slowly increase each round.


Barbells and sunsets. Photo courtesy of Sam C.


Workout of the Day

1. Workout
For time:
1500/1300m Row
100 Hand-release push-ups
50 Dumbbell snatches (50lbs/35lbs)

L2 – Reduce to 75 pushups, and 40/30 lb. DB
L1 – Reduce to 65 pushups with band, and 35/20 DB

2. Cool down
1:00/1:00 Banded shoulder stretch
1:30 Upper back roll

We are building push up stamina today while maintaining good form. GOOD FORM over speed today. Use bands across squat racks for assistance on your pushups. NO WORMING ALLOWED!!!


Head down and do work.

Workout of the Day

1. Workout
5 Rounds for time:
15 Toes to bar
10 Front squats
*2:00 Rest between rounds

*Load on the front squat is:
Round 1: (135lbs/95lbs)
Round 2: (155lbs/105lbs)
Round 3: (175lbs/115lbs)
Round 4: (155lbs/105lbs)
Round 5: (135lbs/95lbs)

L2 – Reduce weight by 20 lbs., 10 T2B
L1 – Reduce weight by 30-40 lbs., 10 knee raises

2. Cooldown
1:30/1:30 Couch stretch

Focus on short and fast efforts today. The toes to bar should never take more than 0:45 to complete on a single round. The front squat load should always be completed unbroken but the 3rd round should challenge the athlete significantly to do so.



***Reminder 10AM workout only today for the 4th holiday!***

Workout of the Day

1. Workout
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
*If you have a weight vest or body armor, wear it.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.13

3. Cool down
1:00/1:00 Legs straight hamstring stretch
1:00/1:00 Kettlebell calf stretch

Hero WODs are intended to be performed with intense effort, in honor of fallen heroes. It is a time to think about the hero or heroes that have paid the ultimate price. Not only the one the WOD is named after but those heroes that have affected our own lives as well.


It doesn’t get easier. You just get better.

**Schedule reminder, we will only have a 10am Hero workout on Wednesday the 4th.**

Workout of the Day

1. Workout
4 Rounds for time:
20 Box jumps (24″/20″)
20 Kettlebell swings (53lbs/35lbs)

2. Cash out
3 Rounds, NOT for time:
6/6 Lateral sandbag backloaded step-up (16-24”)
10/10 Single leg KB RDL

Focus on keeping a fast pace, fast transition times, and unbroken sets on the swings. Faster athletes will finish this workout in under 8:00 and no one should exceed 13:00. The box jump height should allow for consistent reps to be performed and never take longer than 1:15 on any round.