Monthly Archives: April 2015

Skills, Core, Strength, Time Trial

Foam Rolling

Deep Couch Stretch 4×0:40

Handstand and Core Work
1a) 3×1:00 Chin to Toes HS Hold

1b) ME L sit on parallettes or hanging from rig

Skills and Strength

3×6 Strict Handstand Push-ups with your stomach facing the wall.


2k Row




8×1 Power Clean and Push Jerk


400 m walking lunges

GLOC: Great work ladies!

Congrats to all the ladies who competed this weekend. PRs had by many! Great work; keep it up.


8×1 1/4  Front Squat


5 Rounds:

  • Run 400 m
  • 15 pull ups

Courtney wins #GLOC. #crossfit #workout #fitness #fit

A video posted by Jared Paul Cantrell (@crossfit_infiltrate) on




1a) 10 Isometric Wipers

1b) 10 Double Leg Butt Kickers

1c) 10 1 Legged Deadlift

Skills and Drills:



4 rounds of:

  • 400 meter run, 5 Goblet Squats
  • 200 meter row, 10 Goblet Squats
  • 1 minute rest


Rowing Challenge Update

One More Week!!

“Tom and Phil”  565372

“How Row Can You Go”  393450

“Garbo & Samuelson”  295118

“Jady Morechuga”  192810

“Oh, Herrow”  174557

“The Polar Turtles”  99849

“Team TBD”  95719

“Bunz and Gunz”  23307

“Team Gray Hairs”  18765

“Eli Milly”  17916







GLOC This weekend!

Our Noon class will be cancelled on Saturday because of the GLOC.

Saturday, heats start at 8:30 and Sunday they start at 9. Get more information from the competition website

The event will be at Roundtripper Sports Academy.


Saturday Open gym will be changing from 8am start time to 8:30 am, the same time as the Endurance class.

Saturday WOD:

1a) 5 sets Strict HSPUs (between 4-8, add ab mats or deficit to hit correct reps)

1b) 5 sets of kipping pull ups (between 8-20, if more than 20 regular possible, do C2B)

2) 5 Rounds:

  • Run 400
  • 40 Sit ups




4 x 10 Hevy Suitcase deadlifts

4 x 10 Body ups

Skills and Drills


5k row…

every 1000 meters do 20 burpees!!!!!





“Tommy Mac”


“Tommy Mac”

We’ll be warming up with the Power Snatch and going over all movements prior to this workout. We did this back on November 12th.

For Time (add 1 second for each rep not complete; 24 minute time cap)

2 Rounds:

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#


Team Bluetop is slightly ahead of Team Bluebottom. #crossfit #workout #fit #fitness

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

Hey guys! If you haven’t already, you’ll make me happy by writing a google review or Yelp review. Thanks! Also, $1 off every FitAid for a Facebook check in; just mark “F” next to your name on the FitAid clipboard for every Facebook checkin from this day forward (limit one per day).

Let’s come support tour local gorgeous ladies this weekend at GLOC. Details to come.

Thursday’s workout:


1a) double KB Clean + Squat ladder from 1 to 7

first set is 1/1, then 2/2, 3/3, 4/4 but you do a clean before every squat. First set is 1 Double KB clean + 1 Squat, then second set (after 1b would be) 1 clean + 1 squat + 1 clean + 1 squat = 2/2.

1b) strict pull up 1-7. If strict are too easy, then add KB weight to foot; otherwise have partner hold feet if assistance is needed.

Please watch this video so you understand the double KB swing a bit better:


3 Rounds

  • 500 m row
  • 5 pull ups
  • 5 push ups
  • 15 american swings 53/35
  • 5 pull ups
  • 5 push ups
  • 15 american swings 53/35




Spartan Race!

Endurance classes will begin to have a slight focus on obstacle courses. Be sure to hit it up!

If you’re in the GLOC, come in tonight at 6:30 and we can talk strategy. Also, I plan to be there Saturday and Sunday.


8×2 Push Press Every 90 seconds beginning with about 70%


  • Row 1000
  • 400m single arm Farmers carry 70/53 KB





  • 4X8 Bulgarian Jumping Lunges
  • 4X5 Heavy Good Mornings

Skills and Drills:


Obstacle Course ! 

Good Read !!



New #orchids for the noon class. #crossfit #fit #fitness #workout #deadlift #orchids

A video posted by Jared Paul Cantrell (@crossfit_infiltrate) on


Power Clean 8×2 every 90 seconds starting at about 70% of 1RM clean. Work up in weight by about 5% each round until you get to about 80-90% and then play it by ear.


20 Rounds:

  • 2 Slam Ball Deadlifts
  • 2 Slam Balls (ideally, you will do a med ball clean from slam ball into first ball squat)
  • 2 Ball Squats
  • 2 Ball Push Ups



For those participating in GLOC, if you’d like to have a meeting to discuss strategy and attitude, post to comments what time would work for you. Tomorrow around 6:30pm would be good for me.

#crossfitkids #crossfit

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on



Every 90 seconds Back Squat 8×2 starting at 70% (if you need practice, do a few jump ropes in between sets)


10 EMOM:

8 deadlifts 135/95 then ME double unders.

Score total DUs




Perform 1 minute of each exercise with 10 second rest between

  • Push-ups
  • Crunches
  • Pull-ups
  • plank
  • squat jumps
  • jump rope
  • mountain climbers



  • Row 10 minutes and then………
  • 3 Rounds of 50 ft. Bear Crawl + 100 ft. Sprint + 10 Burpee Broad Jumps


Row Challenge Update

“Tom and Phil”  321,684

“How Row Can You Go”  306,682

“Garbo and Samuelson”  221,665

“Jady Morechuga”  192,810

“Oh Herrow”  109,213

“Team TBD”  95,719

“The Polar Turtles”  89,420

“Team Gray Hairs”  18,765

“Eli Milly”  17,916

“Bunz and Gunz”  500