This weekend will be HOT. Please please please be mindful of how you’re feeling, working out or not. Stay hydrated and cool and be smart about sun exposure.

WORKOUT for Friday 6/26/2021


2 rounds of 5 pullups, 10 pushups, 15 air squats
1 round of 12 deadlifts, 9 hang power cleans, 6 jerks

Repeat until told otherwise. Add weight to your barbell every round. HSPU strength ladder of 6 rounds of 1-2-1 reps.


for time:
60 double unders
60 DB deadlifts
60 double unders
60 DB box step-overs
60 double unders
60 burpees
60 double unders
60 calories

35:00 time limit. 2×20/35/50+lbs DBs. Compare to 4/1/2021. Post time to whiteboard!

READ: How to Stay Cool Without Air Conditioning – CNN


Are your shoulders forward of your hips in the catch when you row?

WORKOUT for Wednesday 5/19/2021


Until told otherwise:
250m row
20 jumping lunges
10 T-pushups
5 pullups

Feel free to work on variations like pistols, c2b/mu, HSPU, etc.


4:00 max reps of each:

Back squats
(BtN) shoulder-to-overhead
Barbell curls
JM press (aka neck/chin crusher)


There’s a new competition coming

IN-GYM WORKOUT for Friday 5/14/2021


Work on your kipping until coach says otherwise, then movement patterns as a group!


for time:
30 back squats
40 toes-to-bar
50 deadlifts
40 chest-to-bar pullups
30 back squats

Rx = 40/65/100kg on the barbell. If you have a vest/plate carrier/ruck/hiking pack and plan to do MURPH on Memorial Day then you should start wearing it to build up tolerance!

Post times to whiteboard!

WATCH: Ever experience the “Back Barbeque”?!

Bring in your jump ropes! Also if you didn’t already know, members have the option to store their gym gear in our cubby system. Just sign up on the clipboard in the back and you can get one assigned. That way you don’t have to lug your stuff around every time you come to the gym.

IN-GYM WORKOUT for Saturday 5/1/2021


15 med ball front squats, light
12 calorie sprint
9 hand-release pushups (or HSPU)
6 toes-to-bar
3 muscle-up (practice)

Repeat until coach says stop!


for time:
120 double unders
60 wall ball, 10/20/30lbs
30 bar muscle-ups
60 mb clean, 10/20/30lbs
120 double unders

Post time to whiteboard!


Who’s else loves Bell Ball?

The excitement/dread comes from a non-fixed target potentially swinging and moving around- no ringing, no rep!

IN-GYM WORKOUT for Thursday 4/1/2021

a. Preparation

EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees

The goal is move well through these to prep joints and movement patterns. We’re also testing basic “easy capacity” as we’re not looking to sprint or push them to their limits yet, but it should provide a nice challenge. Customize the movements and weight suggestions to have everyone feel level.

b. Metcon

for time:
60 double unders
60 DB deadlifts
60 double unders
60 DB box step-overs
60 double unders
60 burpees
60 double unders
60 calories

35:00 time limit. Rx would be 2×20/35/50+lbs DBs. How will you manage breaking down 60 reps multiple times? Post results to comments/whiteboard/your journal.

READ: When Men Started Obsessing Over Six-Packs – The Conversation

Everyone’s favorite piece of workout equipment

IN-GYM WORKOUT for Tuesday 3/16/2021

a. Preparation

Early: row then another 4 minutes working on stroke rates at 24, 28, 32, and 36
27 squat warmup
27 pushup warmup
27 kb deadlift warmup

b. Stamina

Then 50 pullups (of any sort) for time. 6:00 time limit.

c. MetCon

for time:
60 alternating DB snatch
40 box jump, 8/12/20″
20 bar muscle-ups
40 box jump
60 DB hang clean & jerks

Do 5 HC&J per side before alternating. Post time to your journals/the whiteboard.

READ: Four Takeaways From Mat Fraser’s Interview on the Joe Rogan Podcast – Morning Chalk Up

CONDITIONING for Thursday 9/10/2020


EMOM x 40:00
a. 40 toe taps
b. 20 v-ups
c. 10 pogo burpees
d. 5 SDHP
e. 40 shoulder taps
f. 20 leg lifts
g. 10 T-pushups
h. 5 hang clean & jerks

Adjust loading and reps as necessary. We’re essentially looking for :20 to :40 of work each round. Post results to comments!

READ: Zoom is Failing Teachers. Here’s How They Would Redesign It – Fast Company

The blog has been acting funny recently so you’re all just going to get text!

  1. Join us at 8am on Instagram Live and Facebook Live- we will have a quick workout and stretch session with Andrew
  2. And remember that Dave’s Midday Ab Challenge will be daily at 2:05pm PST for the next 13 days!

SESSION for Tuesday 4/28/2020


Shoulder prep. In addition to stretching, have them do some strict presses and push presses with their weight to prime the movements.

Do 10 good mornings and 5 double pushup burpees at a steady pace for 5:00

Get their heart rate up for 5:00 before the workout! Dealer’s choice on which movements you use.


for time:
40 speed skaters
10 single DB devils press, (5 right side then 5 left side)
40 speed skaters
20 alternating DB hang clean and jerks
40 speed skaters
30 alternating DB snatches

Rx dumbbell would be 50/35/20lbs.


for time:
40 speed skaters
10 (burpee + American backpack swings)
40 speed skaters
20 backpack hang clean and jerks
40 speed skaters
30 backpack thrusters

15:00 time cap. Speed skaters to keep the heart rate up. DB sets are small enough that you can go unbroken.

Post time to comments!

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

Walk two to three minutes to pre-warm your body.

Run two miles in the yellow zone (easy effort).

Run one mile in the orange zone (just outside your comfort zone).

Finish the final mile in the red zone (hard, but controlled).

Run one mile at just outside your comfort zone, or a place where you can no longer talk in sentences (at the upper edge of the orange and red zone, your “red line”).

Follow with walking two minutes to catch your breath and recover (take more time if needed).

Cool down by running five minutes at an easy effort and walking three minutes.

HSPU Strength Ladder

E2MOM x2 do 1-2-3-2-1 reps

I was fortunate enough to receive this email from one of our own long-tenured athlete Sandi Pants:


Going back to old times with a recipe exchange!  As the world is social distancing right now, many of us are experimenting in our kitchens to help pass the time.  So you have been invited to be a part of a Quarantine Cooking recipe exchange!  Yay!

Please send a recipe to the person whose name is in position #1 (even if you don’t know them) and it should be something quick, easy and without rare ingredients.  Actually, the best one is the one you know in your head and can type right now.  Don’t agonize over it… It is the recipe you make when you are short on time.

After you’ve sent your recipe to the person in position #1 below (and only to that person), copy this email into a new email, move my name to the top and put your name in position #2.  Only my and your name should show when you send your email. Send to 20 friends via BCC.

If you cannot do this within 5 days, let me know so it will be fair to those participating.  You should receive 36 recipes.  It’s fun to see where they come from!  Seldom does anyone drop out because we all need new ideas.  The turnaround is fast, as there are only 2 names on the list and you only have to do this once.

In the meantime, stay safe, stay healthy, and STAY HOME.

Happy QuarantineCooking!

Hopefully it’ll get to YOU soon, but since I’m now part of that chain I need people to send this to so COMMENT down below and I’ll get you added to my recipe list!

WORKOUT OF THE DAY for Thursday 4/16/2020

for time:
20 handstand pushups
30 DB Devil’s presses
40 pistols (20 per side, however)
50 DB front squats
60 v-ups


No Equipment Option
for time:
20 pike pushups with feet elevated
30 double pushup burpees
40 pistols (20 per side, however)
50 front squats with heavy odd-object
60 v-ups

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

3-6-9-15-21-27 reps for quality
overhead squats
snatch-grip RDL + bent over row
handstand pushups

HSPU Strength Ladder

every 2:00 on the minute x 2 do 1-2-3-2-1 reps

READ: If You’re Running During Quarantine and Wondering How to Stay Safe and Healthy, These Tips Might Help – BuzzFeed News



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