Aug 14-20

Saturday Aug 14

1 Class 10AM (Open 7-12)

With a partner, split anyway you like, 1 partner working, 1 partner resting
35 Min Cap
100 Double Unders
20 Hang Snatch 95/65
100 Double Unders
20 Hang Clean 115/85
100 Double Unders
20 Squat Clean Thursters 135/100
2 x 1 Lap (330M) Run (1 person runs the other rests)
40 HandStand Push Ups
2 x 1 Lap Run
40 Chest to Bar Pull Ups
2 x 1 Lap Run
40 Toes to Bar
2 x 1 Lap Run
(We don’t expect everyone to finish)
If you think it looks to easy, start with the bar at 135/100 and go from there.


Sunday Aug 15

1 Class 9AM (Open 7-11)

3-5-7-9-11-13-11-9-7-5-3 (85 Reps total)

OverHead Squats 135/95
Burpee Pull Ups
(Scale the weight so that you can at least do the 1st set of 9 Unbroken, or do front squats, or do OH Step Back Lunge)

M-F  Doors open at 5:00 AM

M-F Classes

6:00 AM, 7:15 AM, Noon

5:00, 6:00 & 7:00 PM

Wed and Thurs
5:00 & 6:30 PM


Monday Aug 16

Week 3 Of our Strength Cycle
Either 3×3 or 3×5 Back Squat (the 3×3 option is different than the last 2 weeks)

Whichever option you choose you should be able to go heavier than last weeks 3×5 or 5×3


Thrusters 95/65
Pull Ups

If you’re relatively new to CF and have never done this workout you are have been missing out and are in for a real treat today.
For years, the workout Fran was synonymous with CrossFit. 
Log your score in SugarWOD and we will revisit this workout in about 2 months so you can check your progess.
If 45 pull ups is a little daunting, consider doing 12-9-6 instead of 21-15-9 for the pull ups.

Tuesday Aug 17

Either 3×3 or 3×5 Deadlift (same options as last week)
Either try the same rep scheme with slightly more weight each set, straight sets if you didn’t do straight sets last week, or the 3×5 option if you did 3×3 last week.

Also do 1 set of 12 deadlifts.  If you got 12 last week, go heavier.  If you fell short of 12 last week, use that weight and go for more reps)


15 Min AMRAP

10 DB Hang Clean and Jerk 50/35
15 Toes to Bar
20 DB Hang Clean and Jerk
15 Toes to Bar
30 DB Hang Clean and Jerk
15 Toes to Bar

Wednesday Aug 18

2 Min work, 1 Min Rest for 45 Min 
200M Run
5 HandStand Push Ups
AMRAP Step Back lunges w/ a 45/35 plate overhead

Thursday Aug 19

Either 3×5 or 5×3 Front Squat (Same options as last week)
Also, 1 set of 12+ Back Squats


15 Min AMRAP

25 DU
5 Deadlift (275/185)
25 DU
20/15 Cal Bike/Row/Ski

Friday Aug 20

Either 3×5 or 5×5 Strict Press (Behind the neck if you want)
and 1 set of 12-20 



20 Minute AMRAP
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings 70/53

Another classic CrossFit workout
If you’ve got muscle ups and handstand push ups, keep on plowing through this workout even if you’re staring at the wall or rings for a little bit.
If you’re scaling, lets do 4 Burpee Pull Ups in place of the 2 muscle ups and 4 handstand push ups.
If can get 5-7 rounds in the 1st 8 minutes and another 5-7 rounds in the last 12 minutes, you scaled it correctly. 


MAY 4 – 10

Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &

APR 27 – MAY 3

Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds


Talk with a coach about your goals, get the plan to achieve them.


Take the first step towards getting the results you want!
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