Feb 25 – Mar 4


Fri Feb 25
If you’re coming to the noon class
15 Min AMRAP
3 Wall Walk
12 DB Snatch
15 Box Jump Over

If you were planning on coming to 5:30, we will do the above workout as part of the CrossFit Open but rather than a normal class, 
we will run heats of the WOD every 25-30 Min starting at 5 and going until about 6:30.  Any questions, ask for Artie when you arrive.

Sat Feb 26

With a partner
15 Min to Build to a heavy Thruster
30 Rounds (alternate each round) 35 Min Cap
1 Thruster at 80%* of your heavy weight from earlier
6 Pull Ups (scale to a # that you can do unbroken sets for at least 1/2 the rounds)
Toes to Bar (scale to a # that you can do unbroken sets for at least 1/2 the rounds)
*Add 5-15# starting at round 11 and another 5-15 at round 21.


Sun Feb 27

35 Min Cap
5 Rounds
15 TTB (If you did them yesterday, do GHD today)
30 Cal
15 KB Swing 70/53
RX+ 5 Muscle Ups

Monday Feb 28

3×5 Back Rack Step Back Lunge
1×20 Back Squat


10 Min AMRAP
Thursters 95/65
Burpee Pull Ups

Tuesday Dec 1

On a Running Clock
6 Min Snatch EMOM Building in Weight
6 Min to get 3 Heavy Snatches
2 Min Break
6 Min Clean EMOM Building in Weight
6 Min to get 3 Heavy Cleans
Score your 3 heavy snatches and 3 heavy cleans




2k Row for time 
2k SKi for time
100 Cal Bike


Wednesday Dec 2

Every 3 Min for 36 Min
12-20 Wall Balls
6-12 CrossBody Knee to Elbow
5-10 Chest to Bar
Choose your own adventure based on if you’re doing the Open WOD Friday.
If you’re not doing the Open, aim for a few more reps.
If you are doing the Open, err on the lower side

Thursday Dec 3

Bench Press 3×8 (If you’re relatively new to lifting and/or your bench is steadily increasing do this)
Close Grip Bench Press 3×8 (If your bench is stagnant, do this)


If you’re doing the Open tomorrow – same as last week
Spend 10 Min, doing some light snatches and cleans
Spend 6-8 Min doing a few pull ups and a few handstand push ups
Spend 6-8 Min doing a few double unders and TTB

If you’re NOT doing the Open tomorrow:

AMRAP 15 Min
50 Double Under/75 Singles
10 Cal
15 Push Press 75/55


Friday Dec 4

Open 22.2


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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