BEFORE the workout

Our APRIL FOUNDATIONS crew graduated this past Saturday! Say hi and introduce yourself to the new faces in classes!

AFTER receiving their certificates!

JUNE FOUNDATIONS is up and ready for registration! If you’ve been interested in starting up with us this is your chance. The program runs 3 classes/week for 4 weeks.

COMMUNITY CLASS – Saturday 5/18


Monday 4/29

Choose your preferred order of the following:
a. power snatch + snatch balance
b. power snatch + OHS
c. power snatch + hang snatch

Then EMOM for 6:00 (7 sets)
Set 1&2 60% using one of the complexes above
Set 3&4 70% using a different complex from above
Set 5&6 80% using the last complex from above
Set 7 is a snatch at 80%

then SNATCH up the ladder as far as possible

Tuesday 4/30

AMRAP in 20:00
5 strict L pull-ups
10 ring dips
15 single-leg squats

Wednesday 5/1

(Same format at Monday)
a. power clean + thruster
b. power clean + front squat + jerk
c. power snatch + hang clean + jerk

then CLEAN & JERK up the percentage ladder

Thursday 5/2

back squat 1RM then

3 rounds for max reps of:
1:00 goblet squats, 32/24kg
1:00 sumo deadlift high pulls, 32/24kg
1:00 step-ups, 24/20″ holding 32/24kg
1:00 hand-release pushups
1:00 calorie row
1:00 rest

Friday 5/3

40-30-20-10 reps for time:
wall ball, 20/14# to 10/9′
deadlifts, 61/43kg

Saturday 5/4

3 rounds
15 push press, 43/29kg
15 bar-facing burpees

Alternate with a partner and repeat for 3 sets.

Sunday 5/5

for time:
800m run
1000m row
40 burpees over rower

rest 5:00 then

for time:
400m run
500m row
20 burpees over rower

rest 5:00 then

for time:
200m run
250m row
10 burpees over rower


+ How Do You Want To Do This? – Bombsheller
+ Woman With Cerebral Palsy Opens Up Her Own CrossFit Gym After Beating Expectations and CancerMajically
+ Is Sleeping Naked Better? – REM-Fit
+ The Whole30 Program – Whole30
+ A Grain, A Green, A Bean – No Meat Athlete


Monday 4/22

5 rounds for time:
50′ walking lunge, 50/35lbs
40 ab-mat situps
30 box jumps, 24/20″

Tuesday 4/23

Rx Division: AMRAP in 12:00
double kettlebell deadlifts
double kettlebell front squats
double kettlebell hang to overhead

40 double unders to begin each round.

Scaled Division: AMRAP in 12:00
double kettlebell deadlifts
double kettlebell front squats
double kettlebell hang to overhead

60 single unders to begin each round.

Wednesday 4/24

establish a press 1RM in 10 minutes
establish a push press 1RM in 10 minutes
establish a jerk 1RM in 10 minutes

Thursday 4/25

for completion, not time:
1-2-3-4-5 overhead squats
2-4-6-8-10 bar muscle-ups

Friday 4/26

E2MOM for 40:00
a. 80 sprint skips
b. 40 calories row/bike/ski
c. 20 single leg squats
d. 10 bar-facing burpees

Saturday 4/27

YGIG 6 rounds for time:
50 wall ball, 20/14lbs
10 clean & jerks, 61/43kg

Sunday 4/28

50 burpee pullups for time
(Rest 5:00)
50 burpee box jump overs, 24/20″, for time
(Rest 5:00)
50 bar-facing burpees for time


+ Should You Be Eating Eggs? – NY Times
+ Austin Malleolo Deadlifted 600lbs then Ran a Marathon – MorningChalkUp
+ Intermittent Fasting 101: A Guide to Benefits, Muscle Gain, and More – BarBend

Maia lunges as judge Zheng watches closely


Monday 4/15


27-21-15-9 reps for time:
DB squat cleans (2×50/35lbs)

100 double unders between each set.

Tuesday 4/16


for time:
50 box jumps, 20″
50 jumping pullups
50 perfectly-vertical kettlebell swings, 16/12kg
50 walking lunges
50 knees-to-elbows
50 push press, 20/15kg
50 back extensions*
50 wall ball, 20/14# to 10/9′
50 burpees
50 double unders

FILTHY FIFTY – Performance

for time:
50 box jumps, 32/24″
50 jumping pullups
50 perfectly-vertical kettlebell swings, 24/16kg
50 walking lunges, 24/16kg
50 knees-to-elbows
50 kb push press, 24/16kg
50 hip extensions*
50 wall ball, 20/14# to 11/10′
50 burpees over bell
50 UB double unders

Wednesday 4/17

3-5 rounds to ramp up to a 1RM bench press and within :30 begin the pullups. Any grip is allowed as long as the range of motion is complete. Scoring: Multiply the bench press by the number of pullups completed. Scaling: Jumping c2b pullups or ring rows

tabata air squats by 4:00 of muscle-ups

After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg. Scoring: the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 8 minutes. Modifications: With regard to the muscle-up, there are two possibilities for adaptation. One is to assist manually – someone pushing the athlete up. The other is to replace the muscle-up with
four minutes of pull-ups and dips.

Thursday 4/18

AMRAP in 30:00
30 double unders
15 calories row/bike/ski
30 double unders
15 calories bike/ski/row
400m run

Friday 4/19

AMRAP in 12 minutes
3-6-9-12-15-18-etc of
ground-to-overhead, 70/50kg

Saturday 4/20

in pairs for time:
1200m run together
100 calorie row, broken up
80 synchro wall ball, 20/14lbs to 10/9′
60 synchro med ball cleans, 20/14lbs

Sunday 4/21

AMRAP in 20:00
5 pullups
10 pushups
15 squats


+ Positive Mantras – Invictus Fitness
+ Add Years to Your Life By Increasing Muscle Power, Not Muscle StrengthStudyFinds
+ “I Don’t Find Muscular Women Attractive,” One Wife’s Tale – Morning Chalk Up

Check out the rest of the CGO photos on our facebook page


Monday 4/8

AMRAP in 15 minutes:
50 double unders
50 double kettlebell deadlifts, 2×32/24kg
50 goblet squats, 32/24kg
50 calorie row
50 handstand push-ups

Tuesday 4/9

150 medicine ball clean wall ball shots (20/14lbs) for time

Wednesday 4/10

7 rounds for time:
15 deadlifts, 52/38kg
12 hang power cleans, 52/38kg
9 push press, 52/38kg

Every minute on the minute do 5 burpees

Thursday 4/11

3 rounds for time:
75 air squats
25 toes-to-bar
15 floor press, 70/45kg

Friday 4/12

5-7-9-11-13 reps for time:
snatch, 61/43kg

5-7-9-11-13 reps for time:
snatch, 43/29kg

9:00 time cap

Saturday 4/13

in teams of two (one working at a time), for time:
50 calories each
50 pullups
40 calories each
40 chest-to-bar pullups
30 calories each
30 muscle-ups

Sunday 4/14

CrossFit Total 2
establish a 1RM
– clean
– bench press
– overhead squat


+ ‘Swat the Kaiser’ and Stork Stands: The History of Army Physical Fitness – NY Times
+ HYROX – Hyrox, presented by Puma
+ Confidence is Made of Integrity, Decisiveness, and Passion – Gameplan A