CONDITIONING for Sunday 9/6/2020

2 rounds:
200-400-800-400-200m runs

Rest as needed between rounds. Each effort should be high-intensity, but controlled. You may try a full-out sprint for the last 200m effort at the end of each round.

Post results to comments.

READ: Should You Disinfect Your Phone? Here’s How. – Wirecutter

CONDITIONING for Saturday 9/5/2020

High Intensity Interval Training w/ Team Mots!

Post results to comments!

READ: Teens Who See Videos of Police Brutality Show PTSD Symptoms – The Verge

Use your rights and the 1st Amendment and let your voice be heard.

WORKOUT for Tuesday 6/2/2020

4 rounds of 5:00 on, 2:00 off alternating between the following two sets

40 penguin jumps (single slap)
20 step burpees
10 bent-over row

b. 2-4-6-8-10-etc
one-arm Devil’s Press
weighted step-up/side

Rounds 1&3 do A, Round 2&4 do B.

Use this timer! Post weights and heights used to comments! Want a workout prep video? RSVP here.

Today’s workout is about switching gears and continuing to push the intensity if possible. Weight and height don’t matter, but movement quality and quantity do.

KINDA/FULLY EQUIPPED? Don’t use a jump rope today- I’d like for you to intentionally stick with Penguin Jumps. Step up at least 20″ if possible. Bent-over row done with a light-medium band or weight. Devil’s Press is more about carrying something through range- the loading doesn’t matter. You can try a water bottle.

QUIET NEIGHBOR OPTION: The step burpee means you’ll step back into a plank, do the most-strict pushup you can muster, step forward to a standing position, then finish with a calf raise with your arms overhead.

2nd Serving- Need More Work? (Endurance-Bias)

a. 600-400-200-400-600m @ 80% effort, resting 4:00 between, then
b. 4x100m @ 90% effort, resting 3:00 between
c. Cool down with an 800m jog

HSPU Strength Ladder: complete the follow sets of reps 1-2-3-4-5-4-3-2-1 just one time through

READ: How Fitness Will Change Forever – The Atlantic

Can’t do HSPU? Try Z-presses with something heavy

Sunday at 1pm PST on Instagram Live Coach/Chef Dave will be making some FLUFFY F*CKING PANCAKES! Here’s the list of ingredients needed:

2 cups all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1 tsp salt
1 tbsp sugar

2 egg yolks
2 egg whites
1/2 cup milk of some variety (vanilla soy preferred)
1/2 cup sour cream
1 cup yogurt of some variety (goat preferred)
4 tbsp butter

Optional add-ins: fruit (we’ll have blueberries)

CrossFit WOD for Saturday 5/2/2020

70 HSPU for time. 100m run or 20 jumping jacks every break.

If you cannot do HSPU or do not have space, scale them to your hardest version of a push-up. Pike push-ups with elevated feet? Strict push-ups?

Post time to comments!

HSPU Strength Ladder: EMOM x6 of 1-2-1 reps

READ: Marie Kondo Cleaned House Now She Wants to Fix Your Whole Life – Fast Company
WATCH: Missed yesterday’s workout? We’ll take you through a warmup and skill session then hit it on your own!

A promotion from our partners

Some of our favorite brands have pulled together a platform that allows you to support OUR GYM while saving YOU some cash.

Every time you make a purchase online from one of their websites using our code RECOVERY1436, you’ll get:

  • O2: 50% OFF beverages + FREE Shipping + 50% of the profits from your sale back to our gym.
  • Bear KompleX: FREE Shipping sitewide + 50% of the profits from your purchase donated back to our gym.
  • 10% off their “pro-protein, anti-junk” beef, turkey, and venison snacks + 50% of the profits donated back to our gym.
  • Working Against Gravity will donate $50 to our gym.
  • Puori: 10% OFF sitewide + 50% of the profits donated back to our gym.

Don’t forget to use code RECOVERY1436 at checkout, and pass the message along to help spread the word. We believe in these brands and what they’re doing to help support our community!

LAST BUT NOT LEAST, O2, Born Primitive, Puori, and Bear KompleX will be offering a combined $100 gift card ($25 per brand) for all members who maintain active memberships through the month of May. Gift cards will be distributed in the month of June.

Andrew’s favorites of these brands
– Lemon Lime O2,
Bear KompleX weight vest
Bear KompleX Carbon Comp Grips (3-hole)
Bear KompleX patch belt
– and all of the Chomps are delicious

Just a friendly reminder that we have a SHOOT THE SH*T THURSDAY tonight at 6:30pm. Ask questions in the comments, on Instagram, on Facebook, or by email and we’ll talk about it tonight Live on Instagram and Facebook!

SESSION for Thursday 4/30/2020


Start with dynamic range of motion for about 7:00 then 3-5 rounds of these stretches
World’s Greatest Stretch per side
Seated shoulder extension stretch

Review and practice the movements from the workout to ensure quality technique and confidence in ability.


every :90 complete:
12 Burpees over object (ideally DB or KB)
max overhead DB/KB lunges in remaining time

Rest 30 seconds. Repeat for 8 rounds.


every :90 complete
12 Burpees over backpack
max overhead backpack lunges (use both arms to hold object overhead)

Rest 30 seconds. Repeat for 8 rounds.

Share total amount of lunges to comments!

Ideally the burpees and the lunges should go for about :45 each. If it takes them longer than 1:00 to do the 12 burpees, scale the number back to 10 or 8. You can bear the loading overhead however you want. No alternating sides required. Focus on your midline stability, especially as you get fatigued.

2nd Serving – Need More Work? (Endurance-Bias)

Walk briskly for two to three minutes to wake up your muscles.

Run five minutes at an easy, conversational effort to warm your muscles.

Run at a moderate to hard effort for three minutes (not all out).

Run six 15-second accelerations (progress the speed of your runs to close to a sprint and then walk it out to recover).

Finish with four 15-second skipping drills (focusing on pushing off your toes and reaching your body forward versus up in the air).

Set your stopwatch. How far can you run in 25:00?

HSPU Strength Ladder: every minute on the minute for 5 rounds do 1-2-1 handstand pushups (or variable)

READ: WA State’s Stay Home Orders Extend Past May 4th, No Reopening Date Set – KING 5

Our old set

WORKOUT for Tuesday 4/21/2020

Tabata push press, 2×50/35/20lbs
Tabata toe taps
Tabata Bulgarian split squats, 2×50/35/20lbs
Tabata oblique ups

Tabata push press with a heavy object (a chair, perhaps?)
Tabata toe taps
Tabata bodyweight Bulgarian split squats
Tabata oblique ups

A tabata round is :20 of work then :10 of rest repeated 8 times for each exercise. Rest 1 minute between rounds.

Your score is the lowest-occurring amount of reps in any of the 8 intervals. Post your four scores to comments!

2nd Serving: Need More Work? (Strength-Bias)

150 perfect pushups. Show control both ways and remember that pushups are not just an upper body exercise- it’s a core exercise.

HSPU Strength Ladder: every 2 minutes on the minute x 2 do 1-2-3-2-1

READ: You Should Read This Tale About the First Arnold Classic – BarBend

Calvin at the catch

WORKOUT for Sunday 4/19/2020

5k run/row for time

Post time to comments!

HSPU Strength Ladder: EMOM x4 of 1-2-1 reps

READ: 5k Training For Runners – The Run Experience

Memorial Day Murph 2018

Memorial Day is less than 2 months away! Hopefully we’ll be back in the gym by that point and will be able to do our annual Murph workout. To prepare that, let’s train a varied version with a more manageable rep scheme. Fee free to throw on a weight vest if you have it!

WORKOUT for Easter Sunday 4/12/2020

for time:
1 mile run then
5 rounds of
– 20 pullups
– 40 pushups
– 60 air squats
then 1 mile run

Limited-Space Variation
for time:
100 burpees then
5 rounds of
– 20 bent-over rows w/ heavy odd-object
– 40 pushups
– 60 air squats
then 100 burpees

If you don’t have a pullup bar, try to find a table or ledge that you can hold onto for a modified ring row. Or sub for bent-over rows. Post time to comments!

2nd Serving – Need More Work? (Endurance-Bias)

500-400-300-200-100m row/ski each for time. Hold a handstand for the same amount of time immediately after completion. Example: if it takes you 1:35 to row 500m then hold a handstand for 1:35. Repeat for 400m, then 300m, then 200m, then 100m.

Run would be 400-300-200-100-50m. Bike would be 1k-.8k-.6k-.4k-.2k

Rest as needed after the handstands before the next effort.

HSPU Strength Ladder

every minute on the minute for 3:00 do 1-2-1

READ: This 51-Year-Old Won’t Let Coronavirus Derail Her CrossFit Goals – Rappler

I did the workout yesterday live at 4:30pm on IG and YouTube:

Went through a warmup, skills, the workout, then (on YouTube only) I did some cool down stretches.

Saturday morning you can join us at 10am on Zoom for a YOGA class with Ivan!

Sunday morning at 10am Team Mots will run a HIIT class, at 12pm Dave will be doing another cooking class.

WORKOUT for Saturday 4/11/2020

Rx Division

for time:
100 double unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees

Scaled Division

for time:
50 jumping jacks
15 burpees
35 jumping jacks
12 burpees
20 jumping jacks
9 burpees

2nd Serving – Need More Work? (Strength-Bias)

Rest as needed between each of the following four efforts.
a. tabata bottom-to-bottom squats
b. tabata top-to-top dive-banded pushups
c. max hang power cleans in 5:00 (Ideally a pair of 50/35/20lbs. Goal is 70+ reps.)
d. 30 of each version of calf raises: feet parallel, toes out, toes in, R-side only, L-side only, toes in, toes out, feet parallel)

HSPU Strength Ladder

EMOM x 5:00 of 1-2-1

READ: 5 Fitness-Inspired Videos to Watch While You’re Stuck at Home – Morning Chalk Up


Remember muscle-ups?!

Event 2 of the SUPPORT YOUR LOCAL BOX FUNDRAISER from CrossFit HQ will be released later today! Join us at 4:30pm live on YouTube and Instagram to see Andrew do the workout.

You can still register for the event and 100% of your choose-your-own-registration-fee goes directly to the affiliate(s) of your choosing!

WORKOUT for Friday 4/10/2020

as many rounds and reps as possible in 24 minutes:
15 dips (off chair or couch)
18 squat thrusts
21 speed skaters
24 opposite-elbow-to-knee sit-ups

Post total rounds plus reps to comments!

2nd Serving: Need More Work? (Endurance-bias)

Warmup with 5:00 at an easy pace. 3:00 active rest doing joint prep.

10 x 100m run at your 1-mile PR pace. :30 rest.
(150m row/ski of 2k PR pace, .3km of 5km PR pace)

Rest 3:00 then repeat for a total of 3 cycles. Warm down with 5:00 at an easy pace.

HSPU Strength Ladder: every minute on the minute for 5 minutes do 1-2-1

READ: Chinatown Businesses Struggling to Stay Afloat During Outbreak – KOMO 4 News