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!


I hope you’re loving all the slam ball work!

IN-GYM WORKOUT for Thursday 2/11/2021

a. Warmup

1:00 stations. Move consistently throughout.
– Burpee complex (pushup + bottom-only burpee + burpee)
– Slam ball
– Pogo hop (single? multiple? variable?)
– Cossack squats (stand up b/t or stay low?)
– Med ball clean (quickness in reception)
– Plank pull over (use MB)

b. Strength

EMOM 5 (1-2-1) pullups

Establish a heavy 5-rep front squat in 12:00
*Challenge* Take the barbell from the ground?

c. MetCon

AMRAP in 9:00
18 shoulder-to-overhead
15 hang power clean
12 front squats
9 thrusters

Rest 3:00 then

AMRAP in 8:00
7 T-pushups
6 pullups
5 jumping squats
4 box jump overs

Use a Hyperlite/15/20kg barbell. Post score to blog comments or your journal.

READ: Tim Cook Pivots to Fitness – Outside Online

IN-GYM WORKOUT for Tuesday 2/2/2021

Class 12

a. Warmup

With a single DB/KB for 8-12 minutes
– 30 pogo hops
– :30 goblet squat hold
– 20 slam ball
– 20 swings
– 5/5 1-arm deadlift
– 5/5 tall kneeling 1-arm press

b. Strength

every minute on the minute do 1-2-1 pullups for 4 rounds, then

10 front lunges every 1:30 for 10 rounds

c. Conditioning

As many reps as possible in 20:00 of
4 (strict) pull-ups
8 (elevated) push-ups
12 medicine ball cleans

12/20/24” box, 8/14/20lbs ball. Post score to comments!

READ: Food Guidelines Change But Fail to Take Cultures Into Account – Kaiser Health News
WATCH: 9-Minute Stretch Sequence with Owen