Thanks for a wonderful 2019!

Today we only have 8am CompEx, 9am/10am/11am CrossFit classes, 9am-12pm Guided Training.

We will be closed tomorrow, January 1st. Normal schedule resumes on Thursday, January 2nd.

CrossFit WOD for Tuesday 12/31

back or front or overhead squat 1RM, then

for max reps:
4:00 ring muscle-ups
3:00 kettlebell jerks
2:00 burpees
1:00 handstand pushups

Post score to whiteboard. Post-workout should be 2-3 rounds of 10 banded dislocates, focusing on shoulders down + :30-1:00 of a standard chair stretch per side for the hips. Ring in the new year feeling good!

READ: The Cholesterol Myths – Dr. Uffe Ravnskov

Maia and Kyle working some bell-held single-arm kettlebell Z-presses

There are standard movements with equipment in the CrossFit world at the moment. If you’re given a Dynamax medicine ball you assume you’ll be doing wall ball. A pair of dumbbells/kettlebells? Probably some variation of cleans. Low rings? Dips. Boxes? Good ol’ vanilla box jumps.

Today’s goal is to get weird and try some different movement patterns and standards than usual.

CrossFit WOD for Monday 12/30

3 rounds for max total reps:
1:00 med ball cleans, 30/20/10lbs
1:00 z-press, 2×35/25/15lbs
1:00 ring row
1:00 box jump overs, 24/20/16”
1:00 calorie bike/ski/row
1:00 rest

Post score to whiteboard.

Barbell Club

We’ve been in a weird Holiday schedule the past week, and we’ll have some funky timing this week as well. If possible, let’s use a 2:00 EMOM to establish a heavy double snatch and a heavy double clean!

Powerlifters you get a gimme: max out load on one lift, max out reps on another. If you choose one for lower-body, the other has to be an upper-body lift and visa versa.

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Alex warming up those glute meds while color-coordinating

Hope your weekend is full of quality time with the things you love: family, friends, fitness, or otherwise!

CrossFit WOD for Friday 12/27

AMRAP in 20:00
5 pullups
10 pushups
15 air squats


AMRAP in 20:00
5 handstand pushups
10 single leg squats, alternating
15 pullups

CrossFit WOD for Saturday 12/28

in pairs 1 round each for total time:
150 calorie row
75 perfectly-vertical kettlebell swings, 24/16/12kg
25 over & unders

CrossFit WOD for Sunday 12/29


AMRAP in 3:00
3 power cleans, 61/43/29kg
6 pushups
9 air squats

Repeat for a total of 5 cycles.

READ: A Case for 1×20 Training – EliteFTS
WATCH: WOD Demo May 2nd, 2012 with Foundation CrossFit

We’re open today for the 9am/10am/11am classes.

As always during the Holiday Season, just check ZenPlanner for our holiday schedule.

CrossFit WOD for Christmas Wednesday 12/25

establish a heavy back squat in 10:00 then

Obstacle Course!

READ: Caffeine Attenuates High-Fat-High-Sucrose-Diet-Driven Lipogenesis and Bodyfat Accumulation – Science Hub

Robyn at the 2019 Cascade Classic

CrossFit WOD for Christmas Eve Tuesday 12/24

for time:
120 unbroken double unders
60 push press, 61/43/29kg
30 box jumps, 32/24/20″

READ: Landmine Squats: A Great Alternative to Traditional Squats – Bruno Strong

CrossFit WOD for Monday 12/23

back squat 50/5, 65/5, 75/5, 85/5+

50-40-30-20-10 reps for time:
double unders


150 wall ball for time

Post times and scores to whiteboard!

READ: Lowering the Bar on the Low-Fat Diet – CrossFit

Getting the bicep to contact the head (without moving the head) requires MUCH flexibility and strength in the shoulder. Easier access means more opportunities to strengthen that position.

CrossFit WOD for Friday 12/20

AMRAP in 20:00
250m row
25 pushups
250m row
25 kettlebell push presses

Post score to whiteboard! Post-workout let’s hit lower back stretches for 1:30 intervals, followed by longer efforts using a foam roller or lacrosse ball. Finish out with a doorway chest stretch for 1:30/side.

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Today has four parts- do you know how to prioritize your workout to anything other than time and weight?

CrossFit WOD for Thursday 12/19

a. deadlift 3×3
b. 15 deadlifts for time (DIANE weight)
c. every 2:00 on the minute do 3 full cleans for 10:00
d. 6 rounds of 15 calories rowed for time, resting 1:00 between each effort

Post results to your journal!

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Alec, ready to fly

The kipping ring muscle-up in the CrossFit world utilizes an efficient kip to deload the upper body to make the transition easier to approach and travel through.

CrossFit WOD for Wednesday 12/18

strict (chest-to-bar) pullups 2(1-2-3-2-1)
back squat 40/5, 50/5, 60/5 (3)

AMRAP in 11:00
1-3-5-7-9-11-etc of
ring muscle-ups
squat snatch, 61/43kg

Post score to whiteboard!

READ: How the Western Diet and Lifestyle Drive the Pandemic of Obesity – CrossFit
WATCH: Improving Overhead Function

CrossFit WOD for Tuesday 12/17

30 rounds for time:
5 wall ball, 20/14/8lbs
3 strict handstand pushup
1 power clean, 102/70/50kg

First appearing on on Thursday 8/30/2012:

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Post time to whiteboard.

Post-workout: foam roll quads/VMO for 5:00 then accumulate 3:00 in the sink stretch.

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