WORKOUT for Monday 5/9/2022

2 rounds for time:
70 air squats
60 kb SDHP, 8/12/20kg
50 situps
40 kb snatches
30 dips
20 pogo burpees

*Rx+ if you muscle-up into your dips, kettlebell is 12/16/24kg. Post time to whiteboard!


Watch the announcement of CGO 22.2 at NOON here:

SKILLS for Thursday 3/3/2022 is PRESS/JERK

STRETCH for Thursday 3/3/2022


CONDITIONING for Thursday 10/14/2021


STRETCHING for Tuesday 10/12/2021

READ: 6 Amazing Benefits of Front Squats for All Athletes – BoxRox

Throwback Thursday: we did media for back in the day. Here’s a workout video filmed at FCF 3.0 (which is now our neighbor Little Dog Garden)


CONDITIONING for Thursday 9/9/2021


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!


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)


For those with weaker (or injury-prone) ankles TOE WALKING may be an accessory you add to your personal practice. Great for warmups before a jog or exercise this can be done anywhere.

Start with your knees completely locked, your butt tucked under your body, and your abs engaged. Start with a single calf raise to your absolute end-range then take very small steps forward, sideways, and backwards, moving from the hips.

Generally we would do this in lengths of 30 to 60 feet once or twice to build the strength and stamina of the muscles and joints of the lower leg, ankle, and feet.

IN-GYM WORKOUT for Wednesday 5/11/2021


Row until coach says otherwise, then 2:00 max hang, then movement patterns in your own lane!


every minute on the minute for 6 sets: DEADLIFT + CLEAN + JERK. Double up on one of the lifts! Suggested percentage loading: 60-65-70-75-75-75+


AMRAP in 20:00
100 double unders
60 lunges
20 pushups

Post results to whiteboard!

LISTEN: Goodwill Doesn’t Want Your Broken Toaster – NPR

CONDITIONING for Tuesday 5/11/2021


10 rounds of
:30 rocket launchers
:30 T-pushups

Double up if you’d like! Post results to comments!

READ: How the MURPH Workout Became the Most Legendary Fitness Challenge Ever – Men’s Health

First off, great job to everyone who came by and threw down on Saturday- so much effort in doing wall walks in a fashion we don’t practice: off the ground and for higher volumes! Thanks for not shattering your kneecaps!

Second of all, we heard you and want to make it a little more clear: we’re using the CrossFit Games Open as a testing opportunity, along with specific workouts during the week. Then our programming beginning in April will be designed to improve most aspects of what we tested.

Third, we have opened up two spots on Mondays during GT Hours for those who need to makeup or redo their work. RSVP!


So if you’re officially registered to play worldwide, make sure you submit your scores as soon as possible each time you do the weekly event!

CONDITIONING for Monday 3/15/2021

AMRAP in 10:00 of
10 sumo deadlift high pulls
10 RIGHT-arm presses (shoulder-to-overhead)
10 sumo deadlift high pulls
10 LEFT-arm presses (shoulder-to-overhead)

READ: CrossFit Open 21.1 Preliminary Analysis & Strategies – BWTB
WATCH: If you’re legs are still sore for double unders or line hops try this out!