Another GS Sample

We’re beginning another eight-week PULLING STRENGTH* cycle. You can download the PDF from the link below so you can work on it at home or elsewhere too! I do invite everyone to feel free to come and do this at the gym even if you aren’t working out in class that day. Let’s see what kind of development we can get before the 2018 CrossFit Open is here in late February.

*Or pushing strength. Up to you, but I’d prefer we get your pulling strength up!


+ 8-Week Pull/Push Strength Ladder – Foundation CrossFit

CrossFit WOD for Monday 12/18

Gymnastics Strength class sample

– Seiza ankle complex, banded samson stretch


:45 on, :15 off for 4 rounds FOR QUALITY of the following:
– hollow (weighted hollow)
– false-grip hang (eagle-grip false-grip)
– arch (banded arch)
– bottom-of-dip (on rings)


– banded beat swing for tactile cue
– transfer skill to the rings
– hand position
– grip
– body shapes
– energy output and rhythm


3(1,2,1) pull/push

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.