Chippers, or long list workouts, are mini-tests in muscular stamina and technique:

MUSCULAR STAMINA: if your muscles burn out you may fail a rep and we know how that can set the mood incorrectly. Being smarter and planning your sets (10-10-5-5-5-5-10), staying consistent with rest time, make for moving faster through big sets.

TECHNIQUE: the lack of connectivity between your execution and the movement standard can be night and day in terms of your workout results. Watch the CrossFit Games athletes of yesteryear who were pure workhorses. Tons of “bad” technique in terms of today’s training, but they finished the workouts as written. Contrast that with CrossFit Games athletes this past summer and you’ll see a drastic difference in solid movement execution.

WORKOUT for Wednesday 9/1/2021

for time:
50 box jumps, 20/24″
50 pullups
50 kettlebell swings, 16/24kg
50 weighted lunges, 16/24kg
50 toes-to-bar
50 wall ball push press, 14/20lbs
50 wall ball, 14/20lbs
50 pogo burpees
50 double unders

Post time to whiteboard!

READ: Fixing the Push Press – CrossFit

Who wants classes on Memorial Day?

WORKOUT for Monday 8/30/2021

for total time/15:00 cap:
15 front squats, 30 toes-to-bar, 15 thrusters, 1:00 rest
15 front squats, 30 chest-to-bar pullups, 15 thrusters, 1:00 rest
15 front squats, 30 bar muscle-ups, 15 thrusters

immediately into

in 7:00 establish a max for the following complex:
deadlift + clean + hang clean + jerk

Compare to Saturday 3/27/21 and Wednesday 4/21/21. Post scores to whiteboard.

READ: 21.3/21.4 Preliminary Analysis & Strategies – Beyond the Whiteboard

Join us at 10am for YOGA with IVAN.MVMT (because you know you need it)

RSVP via PushPress for meeting room info.

CONDITIONING for Sunday 8/29/2021

READ: The Death-Defying, Life-Changing Power of Resilience – Men’s Health

A mixed grip can prevent the bar from “slipping” out of your hands, but it’s a temporarily solution to a weak grip.

WORKOUT for Saturday 8/28/2021

10 kettlebell swings every minute on the minute for 10 minutes, then

5 rounds for time:
15 pullups
30 hand-release pushups
45 situps

Post time to whiteboard!


Does the end of your stroke look similar to this?

It should.

WORKOUT for Friday 8/27/2021

front squat 5-5-3-1-1-1, then

5 rounds for max reps:
1:00 dumbbell snatch, 35/50lbs
1:00 dumbbell overhead squat, 35/50lbs
1:00 calorie row
1:00 rest

If you have a 1RM front squat then try to use these percentages: 50/5, 75/5, 85/3, 95/1 (2), 95/1+

Post score to whiteboard!


Join us for CORE class in-person or online every Monday, Wednesday, and Friday at 12:30pm.

RSVP via PushPress for meeting room info if you’re joining virtually.

WORKOUT for Wednesday 8/25/2021

snatch 50-60-70-80-90 (3) then

every minute on the minute for 15:00
a. 4 muscle-ups
b. 8 jerks, 50/70kg
c. 12 box jumps, 24/30”

Post heaviest snatch to whiteboard!


CONDITIONING for Tuesday 8/24/2021

LISTEN: Aspirin: The Wonder Drug – Stuff You Should Know Podcast

See how the new indoor mask mandate affects our gym in the link below!

WORKOUT for Monday 8/23/2021

establish a 3RM back squat in 13 minutes, then

10 rounds for time:
3 ground-to-overhead, 43/61kg
3 bar-facing burpees

Post time to whiteboards!

READ: Indoor Mask Mandate – Foundation Gym