Monthly Archives: March 2016


Lots of upcoming events in April!  Check out the blog and our FaceBook page for dates!

roll out those tight hamstrings!

skills: with a running clock, complete the following:

accumulate 3 minutes of a handstand hold (complete before moving on to plank)

accumulate 3 minutes in a plank hold


5 rounds
10 SDHP (95/65)
10 Push Press (95/65)

rest 5 minutes

5 rounds
10 Power Clean (95/65)
10 Front Squats (95/65)

Score is total working time.




Save the Date(s)

A couple events to note, with more to come; stay tuned.

April 16th is a Saturday, and we will have a bring-a-friend day for a workout that morning. That evening, we will reserve 6 lanes in Fountain Square for duckpin bowling. That will be from 7-9pm. We will have spots for about 30 people and it will be a $10 charge.

June 10th we have reserved some seats in a section for an Indian’s game. It’s not too close, but something to put on your calendar now. Also, the next day, Saturday the 11th will be Jason’s memorial drop in where anyone can drop in and all proceeds will go to the trust fund set up for Jason’s daughter Jayda.


20 min EMOM: KB Snatch or clean and press, windmill, TGU, push jerk. You can work up in weight, or you can strive for consistency.

Alternate hands every minute.


  • 50 WB
  • 75 Russian Swings 72/53
  • 100 Sit Ups


tabata hollow rocks (8 rounds), really fight hard the last few seconds of each round

then rest 5 min (roll out)

side plank tabata, alternate sides for 8 rounds; 4 each, elevate top leg if possible

then rest 10 min (roll out)

3 rounds run 400m run + 50 slam balls; you choose weight, 20 min time cap

Monday and Great work!

Good work to all: Phil, David, Thom, and Jacob Friday night!  The open is over tonight!  Make sure you post your scores to get verified!  Congratulations to all to meeting new PRs and pushing yourself harder than usual!  Keep up the good work!

Today’s WOD

CrossFit Total

1RM Back Squat

1RM Strict Press

1RM Deadlift

Score = total combined weight

From on the subject of the crossfit total:

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be:

135 x 5 185 x 3 225 x 2 275 x 1 325 x 1 365 x 1

Here are some basic precautions that need to be followed for safety:

1) Don’t be stupid.

Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.


Join us tomorrow night for our last Friday Night Fight! Jacob and David will be going at it head to head tomorrow night.

10 minutes of mobility

10 EMOM:

  • 30 Double Unders and 3 burpees. Scale number of double under appropriately.

10 minutes of mobility


  • 10 air squats
  • 10 sit ups
  • 10 step lunges
  • 10 sit ups

then some free time to work on skills or tricks.



Strength in Our Streets Registration is coming up!  This is a great 12 person team event!  10 people will be competing, and 2 people will be the judges (and possible alternates) for the competition.  Each team fundraises their registration fee and tries to raise the most money that helps Wheeler Mission, a ministry very dear to us!  This is a competition like no other in regards to being on an outside field as well as mixing in traditional Crossfit movements. Registration starts April 1!

Bench Press 5×5


5 rounds: (25 min cap)

400 m run

15 push press 95/65



Rite of passage 3 ladders of 3 rungs at a heavier KB if you completed the majority of previous sessions. Kettlebell clean and press with strict pull ups (add weight if needed).


Row 500

Run 1150

20 slam balls

20 push ups

20 pull ups

20 burpees


Friday! 16.4

Eileen C vs Becca for Friday night?

There are still spots open today (Friday) for BodPod!  Sign up and see how your body truly measures up!  You can sign up on Mind Body.


Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target