Tuesday 14 August 2018 – NO ON-RAMP TODAY

Hello Athletes; back to both morning and afternoon classes today. Our focus will be on two main lifts starting with working into our One Rep Max Snatch, then transitioning to a Max Over Head Squat.

As we get through the heavy snatch, focus on a solid set up and fully extending the hips explosively to drive the bar. Don’t worry, we’ll cover it in our warm up, but check out the video below. After that, we’ll move the racks and find a heavy over head squat.

Again, push both of these and write down your number you will know what your percentages are going forward.

The strength side of class will take up most of our time, but once we’re done you will have an optional bench mark 2K row. Get on that rower and get it done!


Max Snatch & Max OHS


Optional Benchmark: 2,000 meter row


Monday 13 August 2018 – On-Ramp Day One

Hello everyone. As we mentioned previously, this week we are conducting an On-Ramp for new athletes on Monday / Wednesday / Friday at 0600. This means there are no morning CrossFit Classes on these days this week, so get to the gym and work something!

Also, the Battle in the Box competition is this coming weekend, so be ready to rock that if you are signed up. If you are not, go spectate and cheer on your fellow athletes.

For Monday’s afternoon class it will be coaches choice, so a little more “unknown / unknowable”, but I’m sure Coach Randi and Coach Nick will have something spicy.


Friday 10 August 2018 – Box Wash Day 5 & On-ramp Next Week (M/W/F)

Happy Friday everyone! Today is the final day of the box wash and we thank each of you for helping get our house back in order.

Heads up; next week we will be running on-ramp on Monday, Wednesday, and Friday at 0615 so there will be no morning classes on those days.

Now, back to our continued efforts towards being stronger and faster! Today we are after another one-rep max, this time on our Back Squat. Working from the racks, build up to a weight that allows you to do one, solid rep.

You know the drill, as it gets into the heavy range, make smaller weight jumps so you can really dial in that max. Let your coach know you want to use the micro adjust weights because that extra 1.0# or 1.5# sounds just a little cooler.

Once you hit a new PR get ready to knock out today’s WOD; a triplet (heavy front squats, chest to bar pull ups, and double unders) for three rounds for time.

When finding the weight for the front squats, the RX is 185/135. This is designed to be a heavy weight for ten reps, but you don’t want to turn it into a clean workout, so choose wisely. Next, get to the rig for 20 C2B pull ups scaling appropriately as required. Finally, get that rope and knock out your 50 double unders (100 singles). Once you’re finished, do it two more times quickly!

Finish up by cleaning the barbells and then have a fantastic weekend, you earned it.


One Rep Max Back Squat


3 Rounds
10 Front Squats (185/135)
20 Chest to Bar Pull Ups
50 Doubles Unders (100 singles)

0615 – Bar Bells

1630 – Bar Bells


Thursday 9 August 2018 – Box Wash Day Four

Hi Athletes, over the last few weeks we have been focusing on increasing our strength by using heavier weights and doing smaller sets. Now we begin the culmination of that work over the next several days by finding our one-rep maxes for our core lifting movements.

Today we will find our one rep max deadlift, so warm up and then build to the heaviest weight you can properly deadlift one time. This is going to be a fight, but get there and RECORD YOUR NUMBER. This will now become the basis of your percentages when we lift.

Then it is Team WOD Thursday so get ready to partner up and get through a chipper that includes heavy deadlifts, but only 5 per partner (if that’s how you break it up). Oh, and for an added bit of flavor, as one partner does their reps of each exercise, the other partner MUST HOLD A PLANK. If that partner is not holding the plank, the reps don’t count. Boom goes the dynamite!

I want you to make this workout so epic we will need Morgan Freeman to narrate it. Go. Get. It. On.


Build to your 1RM (one-rep max) Deadlift

Partner WOD:

50 burpees
40 calorie row
30 box jumps (24/20)
20 Push-Ups
10 deadlifts (225/155)

  • Partner who isn’t working must be holding a plank
  • If partner fails holding plank reps cannot be completed

0615 –Rig / Clean top of rig

1630 – Bikes and Rowers

Wednesday 8 August 2018 – Box Wash Day Three

Happy Hump-Day! It’s the mid-point to the week unless this is your CWS week (if you partake of that). If it IS, then this your Thursday and you always work hard on Thursday, right?!?

Today we have some traditional Unknown / Unknowable CrossFit for the skill work, come on in and see what the coaches have in mind. It could be anything from work on the pistol squat with transitions to handstand push ups to rope climbs. The only way you’ll know is to come on in and see.

After the mystery skill, today’s METCON is a chipper. Five movements at a moderate weight (think larger sets of unbroken reps) and EMOM 4 burpees.  As with any WOD with integrated EMOM work, the faster you get through the movements, the less EMOM burpees you will have to do.


Strength builds and excels with challenge, if you want easy go do Paul’s circuit class. Come here and build mental and physical toughness. You want to be the best version of you possible, find a challenging weight and work it.


Coach’s Choice


Air Force
20 thrusters (95/65)
20 sumo deadlift high-pull (95/65)
20 Push Jerk (95/65)
20 OHS (95/65)
20 Front Squats (95/65)

*EMOM complete 4 burpees & start workout with burpees

0615 – Move equipment back onto floor

1630 – Clean top of blue wall