April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

April 27th // Community Workout @ Great Raft Brewing
Details and FB Event!

“Pump It Up”
For Time:
Row 40/32 calories
10 Hand Release Push-Ups
10 AbMat Sit-Ups
Row 40/32 calories
20 Hand Release Push-Ups
20 AbMat Sit-Ups
Row 40/32 calories
30 Hand Release Push-Ups
30 AbMat Sit-Ups
Row 40/32 calories
40 Hand Release Push-Ups
40 AbMat Sit-Ups
Row 40/32 calories
Time Cap: 25 minutes

Top Scores: sub 18

Scaled
For time:
32/24 cal row
8 HR push ups
8 abmat sit ups
32/24 cal row
16 HR push ups
16 abmat sit ups
32/24 cal row
24 HR push ups
24 abmat sit ups
32/24 cal row
32 HR push ups
32 abmat sit ups
32/24 cal row

Beginner
For time:
24/18 cal row
5 push ups to abmat
5 abmat sit ups
24/18 cal row
10 push ups to abmat
10 abmat sit ups
24/18 cal row
15 push ups to abmat
15 abmat sit ups
24/18 cal row
20 push ups to abmat
20 abmat sit ups
24/18 cal row

Scaling:
Alternatives to Rowing:
- 40/32 Cals on any C2 Machine
- 34/27 Cal Echo Bike
- 400m Run
- 15 Shuttle runs

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

April 27th // Community Workout @ Great Raft Brewing
Details and FB Event!

Strength: Within 10 minutes:
2 Back Squats @ Max Load
*Build to a tough double in 10 minutes, max of 4 attempts

*Suggested Build up:
1 x 6 @ empty bar-30%
1 x 6 @ 50%
2 x 4 @ 55-65%
2 x 2 @ 65-75%
Reminder of build up as 2s

“Quad City”
As Many Rounds and Reps as possible in 12 minutes:
2 Bar Muscle-Ups
4 Hang Squat Cleans @ 115/80 lbs
8 Front-Racked Barbell Lunges @ 115/80 lbs

*stationary lunges (4/side)
Masters RX: 105/75lb (48/34kg)
Top Scores: 8+ rounds
Minimum Goal: 5+rounds

Scaled
12 min amrap:
4 strict pull ups
4 hang squat clean 95/65lb (43/30kg)
8 alternating front rack lunge steps (4 per leg)

Beginner
12 min amrap:
6 ring rows
4 hang squat clean 65/45lb (30/20kg)
8 alternating front rack lunge steps (4 per leg)

April 6th // Mudbug’s Game

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

Strength: Every 90 seconds for 9 minutes (3 alternating sets):

Set1 : Max Chin ups (supinated grip strict pull up)
Set 2: 1 Rope Climb with Legless Descent 15 feet
*AMRAP (-1) for chin ups

Scaled:
Every 90 seconds for 9 minutes (3 alternating rounds):
1) 6-12 Feet or band assisted Strict Supinated Pull-Ups
2) 1 Hand over hand Rope Climb from lying + Slow Controlled Descent to lying

“Fast and Furious”
As Many Rounds and Reps as possible in 20 minutes with a partner:
20 Dual Dumbbell Shoulder to Overheads @ 50/35 lbs
15 Box Jump Overs 24/20 inches
10 Single Dumbbell Box Step Ups 24/20 inches @ 50/35 lbs

*Partners alternate movements (not partitioned as desired)
**The partner not working on the amrap has to complete 5/4 cal Echo Bike in order to tag in
*Masters RX: 35/25lb (15/11kg)

Top Scores: 8+ rounds

Scaled
20 minute amrap:
20 Double DB shoulder to OH - 35/25lb (15/11kg)
15 Box Jump overs - 20/16in
10 Single DB box step ups 35/25lb (15/11kg)
*The partner not working on the amrap has to complete 4/3 cal EB in order to tag in

Beginner
20 minute amrap:
16 Single DB shoulder to OH - 25/15lb (11/7kg) - switch every 4 reps
12 Lateral Line hops
8 Single DB box step ups - 25/15lb (11/7kg)
*The partner not working on the amrap has to complete 3/2 cal EB to tag in
*lateral line hops: over and back = 1 rep

Scaling:
Alternatives to Echo Bike:
- 7/5 Cals on any C2 Machine

April 6th // Mudbug’s Game

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

Strength: Within 15 minutes:
1 Deadlift @ Max Load
*Build to a tough/technical single for the day in 15 minutes.

Recommended Strength Build up:
5 reps @ empty bar
5 reps @ 50-60%
3 reps @ 60-70%
2 reps @ 75-80%
Build in singles from 80% - heavy single
**Recommended build up is included in the 15 min window

“Bars”
For Time:
20 Toes to Bars
30 Hang Power Cleans @ 155/105 lbs
20 Toes to Bars
30 Front Squats @ 155/105 lbs
20 Toes to Bars
Time Cap: 10 minutes

Top Scores: Sub 6:30

*10 min cap
*Masters RX: 135/95 (61/43kg)

Scaled
For time:
20 hanging knee raises
30 hang power clean 115/80lb (52/36kg)
20 hanging knee raises
30 front squat 115/80lb (52/36kg)
20 hanging knee raises

Beginner
For time:
15 tuck ups
25 KBS 24/16kg
15 tuck ups
25 goblet squat 24/16kg
15 tuck ups

April 6th // Mudbug’s Game

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

“Palindrome”
For time:
20 CTB pull up buy in
---
40-30-20-10 Calorie row
10-20-30-40 Burpee to 6in target
---
20 CTB pull up cash out

*women row 32/24/16/8 cals on rower
*include cooldown in class

Top Scores: Sub 16 min

Scaled
For time:
20 pull up buy in
---
32-24-16-8 Calorie row
8-16-24-32 Burpee to 6in target
---
20 pull up cash out

*Women row 24-18-12-6 cals

Beginner
For time:
15 jumping pull up buy in
---
24-18-12-6 Calorie row
6-12-18-24 Burpee
---
15 jumping pull up cash out

*Women row: 18-14-10-4 cals

April 6th // Mudbug’s Game

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

Strength: Intervals
For 3 rounds, spend 30 seconds on each movement, trying to accumulate as many points as possible:

Russian Kettlebell Swing for reps
Rest for 30 seconds
GHD Sit-Up for reps
Rest for 30 seconds
Rope Climb for reps
Rest for 30 seconds
Goblet Squat for reps
Rest 1 minute between each round

*KB Goblet Squats or Medball/Sandbag - Any Odd Object you have for last movement

“Walk It Out”
3 sets, picking up where you left off
4 min AMRAP / 1 min REST:
4 wall walks
8 KB goblet lunge steps 24/16kg (4 per leg) - walking lunge
32 double unders

Top Scores: 8+ rounds total
Minimum goals: 5+ rounds total

Scaled
3 sets, picking up where you left off
4 min amrap, 1 min rest
4 Scaled wall walks
8 KB goblet lunge steps 16/12kg (4 per leg) - walking lunge
32 speed steps OR single unders

Beginner
3 sets, picking up where you left off
4 min amrap, 1 min rest
4 inch worms
8 KB goblet lunge steps 12/8kg (4 per leg) - walking lunge
24 single unders

April 6th // Mudbug’s Game

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

Strength: Every minute for 10 minutes (10 rounds):
3 Barbell Bench Presses @ 55-65%
*1 sec pause on chest
*Should be fast & explosive

“Gerry”
For Time:
Row 1000/800 meters
Run 1 mile
Row 1000/800 meters
Time Cap: 18 minutes

Top scores: Sub 14:30

Scaled
800/650m row
1200m run
800/650mrow

Beginner
500/400m row
800m run
500/400m row

Scaling:
Alternatives to Rowing:
- 1k/800m Ski
- 2k/1600m Bike
Alternatives to Running:
- 50 Shuttle runs
- 2k/1600m Ski.
- 4k/3200m Bike

April 6th // Mudbug’s Game

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

Strength: Back Squat
Set 1 – 3 reps @ 73%
Set 2 – 3 reps @ 83%
Set 3 – 3 reps @ 87%
Set 4 – Max reps @ 93%
Rest 2:30 between sets
*AMRAP (-1) for last set

“Balled Up”
9 min ascending ladder:
5-10-15-20-25 etc
Wall balls @ 20/14lb to 10/9 feet (9/6kg)
V-up

Top scores: Into V-ups on the round of 30 (180+ reps)
Minimum Goals: Into the round of 25 (100+ reps)

Scaled
9 min ascending ladder
5-10-15-20-25 etc
Wall ball 14/10lb (6/4.5kg)
Tuck-up

Beginner
9 min ascending ladder
5-10-15-20-25 etc
Wall ball 10/6lb (4.5/2.5kg)
Abmat sit up

March 18th - March 22nd // BRING-A-FRIEND Week
Anyone, regardless of fitness level, is invited to join a class at CrossFit Sage! It’s FREE!

March 23rd // // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

April 20th // Festivus Games
Details and Register here!

Strength: Every minute for 12 minutes (4 rounds):
Minute 1 - Max Devil's Presses for 30 seconds @ 50/35 lbs
Minute 2 - Max Strict Rope Pull Ups for 30 seconds
Minute 3 - Rest

* Switch top arms each set

“Hidden Gem”
For time:
With a partner, splitting work however
50/40 cal row
75 toes to bar
50/40 cal row
50 CTB
50/40 cal row
25 ring muscle ups
50/40 cal row

Time (lower is better)
Time Cap: 25 minutes
Top scores: ~ 16 minutes

Scaled:
With a partner, splitting work however
For time:
50/40 cal row
75 V-ups
50/40 cal row
50 Pull ups
50/40 cal row
25 Burpee Pull ups
50/40 cal row

Beginner:
With a partner, splitting work however
For time:
40/35 cal row
60 Abmat sit-ups
40/35 cal row
50 Ring Rows
40/35 cal row
25 Burpee Jumping Pull ups
40/35 cal row

March 18th - March 22nd // BRING-A-FRIEND Week
Anyone, regardless of fitness level, is invited to join a class at CrossFit Sage! It’s FREE!

March 23rd // // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

April 20th // Festivus Games
Details and Register here!

Strength: Part 1
Within 10 minutes:
2 Hand Release Deadlifts @ Max Load
*Build to a tough/technical double for the day with hand release at the bottom of each rep in 10 minutes

Strength: Part 2
Every minute for 4 minutes (4 rounds):
3 Deadlifts @ 70%
*@ 70% of tough double from part A. TnG Allowed. Does not need to be hand release

“All In The Hips”
For time:
50 thrusters @ 95/65lb (43/30kg)
- at the top of each minute, starting at minute 0 perform 5 power snatch

*Master's RX: 75/55lb (34/25kg)

Time Cap: 7 minutes

Top Scores: Finishing in 3rd round

Scaled
50 thrusters for time 65/45lb (30/20kg)
- at the top of each minute, starting at minute 0 perform 5 power snatch

Beginner
50 goblet squats for time 35/20lbs (15/9kg)
- at the top of each minute, starting at minute 0 perform 4 alternating DB snatch

Team Variation
10 rounds for time:
10 thrusters 95/65lb (43/30kg)
7 synchro bar facing burpees
- Partners alternate rounds of thrusters (non working partner rests)
- Both partners always do the burpees synchronized

March 18th - March 22nd // BRING-A-FRIEND Week
Anyone, regardless of fitness level, is invited to join a class at CrossFit Sage! It’s FREE!

March 23rd // // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

April 20th // Festivus Games
Details and Register here!

“Double Dale”
As Many Rounds and Reps as possible in 20 minutes:
Run 400 meters
2 Rope Climbs 15 feet

*Advanced: legless rope climb

Top scores: Into 8th round
Minimum Goal: Into 5th round

Learning to Foot Clamp - youtube.com/watch?v=L5VOdEp1Ml4

Scaled
20 minute amrap:
400m run
2 rope climb to 12 feet

Beginner
20 minute amrap
400m run
2 modified rope climb OR 12 ring rows

Team Variation
20 min amrap
400m run together
4 rope climbs alternating

March 18th - March 22nd // BRING-A-FRIEND Week
Anyone, regardless of fitness level, is invited to join a class at CrossFit Sage! It’s FREE!

March 23rd // // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

April 20th // Festivus Games
Details and Register here!

Strength: Every 2:30, for 10 minutes (4 sets):
6 Power Cleans + 4 Hang Power Cleans + 2 Alternating Front-Racked Barbell Reverse Lunges
*2/side for lunges

*Start light & build to something strong & technical by the final set

“Change of Perspective”
8 sets:
90 sec work, 30 sec rest:
*picking up where you left off
10 line facing burpees
10 russian KBS @ 32/24kg
10 wall balls @ 20/14lb to 10/9ft
- 8th round/knockout round work all the way to the 2 minute mark


Top Scores: 9+ rounds
Minimum Goal: 6 rounds

Scaled
90 sec work, 30 sec rest x 8 rounds, picking up where you left off
10 line facing burpees
10 russian kbs 24/16kg
10 wall ball 14/10lbs
- 8th round/knockout round work all the way to the 2 minute mark

Beginner
90 sec work, 30 sec rest x 8 rounds, picking up where you left off
10 line facing burpees
10 russian kbs 16/12kg
10 wall ball 10/6lbs
- 8th round/knockout round work all the way to the 2 minute mark

Team Variation
90 sec work, 30 sec rest x 8 rounds, picking up where you left off
10 line facing burpees while partner holds KB in goblet position
10 russian kbs 32/24kg while partner holds med ball in bottom of squat
10 wall ball while partner holds FLR on floor
- 8th round/knockout round work all the way to the 2 minute mark
- partners may switch as desired on this

March 18th - March 22nd // BRING-A-FRIEND Week
Anyone, regardless of fitness level, is invited to join a class at CrossFit Sage! It’s FREE!

March 23rd // // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

April 20th // Festivus Games
Details and Register here!

Strength: Every 90 seconds for 12 minutes (4 alternating sets):
Set 1:
4 Barbell Bench Presses (2111 tempo)

Set 2:
Max Strict L Pull-Ups

*for Bench press increase load each set ending near a 4RM for the day but stick true to tempo

*for strict L-pull ups, use perfect form + AMRAP Strict Until You complete 8-10 reps
*Once you reach a max on the L Pull-Up, regress to strict chin over bar, then regress to feet supported to reach 8-10 total reps each set.

“Tobasco“
As Many Rounds and Reps as possible in 14 minutes:
80 Double-Unders
Row 30/24 calories

Top scores: into the 7th round
Minimum Goal: 4+ rounds

Scaled:
14 min amrap:
80 single unders
24/20 cal row

Beginner
14 min AMRAP:
40 Low plate step ups
20/16 cal row

Team Variation:
14 min amrap:
P1: 80 double unders
P2: 20/16 cal row
- When both partners finish, switch

March 18th - March 22nd // BRING-A-FRIEND Week
Anyone, regardless of fitness level, is invited to join a class at CrossFit Sage! It’s FREE!

March 23rd // // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

April 20th // Festivus Games
Details and Register here!

Strength: Box Squat
Set 1 – 5 reps @ 80%
Set 2 – 3 reps @ 85%
Set 3 – Max reps @ 90%
Rest 2:30 between sets
*AMRAP (-1) @ 90% 1RM

*Start with 5-10% under current or estimated 1RM to ensure all %'s are hit successfully & with ease.
*1 Rep Max Calc Formula - Weight x Reps x .0333 + Weight = Estimated 1RM

“Compression”
6 Rounds for Time:
5 Deadlifts @ 185/125 lbs
10 Box Jump Overs 24/20 inches
15 AbMat Sit-Ups
Time Cap: 10 minutes
Top scores: sub 6 minutes

*if you have an athlete who can go significantly faster than 6 minutes, utilize advanced option**
*advanced 225/155, box jumps at 30/24in, V-ups
* Master's RX: 165/110lb (75/50kg)

Scaled
6 rounds for time:
5 deadlift 135/95lb (61/43kg)
10 box jump overs 20/16in
15 abmat sit ups

Beginner
5 rounds for time:
5 deadlift 95/65lb (43/30kg)
10 box step ups 20/16in
15 ambat sit ups

Team Variation
10 minute amrap:
P1 Complete 1 round:
5 deadlift 185/125lb (84/57kg)
10 box jump overs 24/20in
15 abmat sit ups

P2 Bikes for max cals
When 1 round is finished, partners switch

January 9th // CrossFit Open Registration Begins

January 20th - February 24th // CrossFit Open Prep
Every Saturday @ 1030AM - Open gym with a coach’s eye to help you!

February 24th // // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

February 29th - March 18th // The CrossFit Open
Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth, where all members of the CrossFit community will have an opportunity to participate in the competition season.

April 20th // Festivus Games
Details and Register here!

Strength: ISO Holds and Bulgarian Split Squats
Every 2 minutes for 12 minutes (3 alternating sets):
Set 1: 0:00-2:00
- Ring Support Hold for 10 seconds
- Bottom of Ring Dip Hold for 10 seconds
- False Grip Chest To Rings Hold for 10 seconds
- False Grip Passive Hang with Turn Out for 10 seconds

Set 2: 2:00-4:00
- 6-8 Suitcase Dumbbell Bulgarian Split Squats (3020 tempo)
*6-8 reps/side
*holding PVC or Upright for support to isolate quads

Freeze
Every minute for 25 minutes (5 rounds):
Minute 1 - Row for 45 seconds for calories
Minute 2 - Max Wall Walks for 45 seconds
Minute 3 - Side Plank s for 15 seconds
Minute 4 - Farmers Walk for 45 seconds Max Distance @ 50/35 lbs
Minute 5 - Arch Body Hold for 30 seconds

NOTES:
Min 1: picking up intensity every 15 seconds (4/10,6/10,8/10 rpe respectively)
Min 3: 15 sec/side
Min 4: 25 feet = 1 rep on farmers carry

Scaled
Rotating emom x 25 minutes
Min 1: 45 sec row picking up intensity every 15 seconds (4/10,6/10,8/10 rpe respectively)
Min 2: 45 sec Scaled Wall Walks
Min 3: 10-15 sec side plank/side
Min 4: 45 sec max distance farmers carry 35/25lb
Min 5: 30 sec superman hold w/ arms by side

Beginner
Rotating emom x 25 minutes
Min 1: 45 sec row picking up intensity every 15 seconds (4/10,6/10,8/10 rpe respectively)
Min 2: 30 sec Plank Shoulder Taps - Alternating Hands
Min 3: 10 sec side plank from knee/side
Min 4: 45 sec max distance farmers carry 25/15b
Min 5: 15-20 sec superman hold w/ arms by side

January 9th // CrossFit Open Registration Begins

January 20th - February 24th // CrossFit Open Prep
Every Saturday @ 1030AM - Open gym with a coach’s eye to help you!

February 24th // // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

February 29th - March 18th // The CrossFit Open
Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth, where all members of the CrossFit community will have an opportunity to participate in the competition season.

April 20th // Festivus Games
Details and Register here!

Strength: Barbell Cycling
EMOM x 9:
Min 1-3: 35 sec AMRAP Power clean and Jerks @ 185/125lb
Min 4: Rest/change weights
Min 5-7: 35 sec AMRAP Power clean and Jerks @ 165/115lb
Min 8: Rest/Change weights
Min 9-11: 35 sec AMRAP Power clean and Jerks @ 135/95lb
*5 Lateral Burpees Over Bar each set immediately before starting C/J's.

Glide
5-4-3-2 minute AMRAPs:
Picking up where you left off
30 Double Unders
10 Deadlift - 115/80 (52/36kg)
5 TTB
- rest 1 minute b/w amraps

*Masters RX: 105/75lb (48/34kg)

Scaled
5-4-3-2 minute amrap, picking up where you left off
30 single unders
10 deadlift - 75/55 (35,25kg)
5 Hanging Knee Raises
- rest 1 minute b/w amraps

Beginner
5-4-3-2 minute amrap, picking up where you left off
30 single unders
10 KB Swings - 53/35#, Russian
5 Slam Ball
- rest 1 minute b/w amraps

January 9th // CrossFit Open Registration Begins

January 20th - February 24th // CrossFit Open Prep
Every Saturday @ 1030AM - Open gym with a coach’s eye to help you!

February 24th // // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

February 29th - March 18th // The CrossFit Open
Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth, where all members of the CrossFit community will have an opportunity to participate in the competition season.

April 20th // Festivus Games
Details and Register here!

Strength: Weighted Supinated Pull-Up
Every 2:30, for 12:30 (5 sets):
Set 1 – 5 reps
Set 2 – 4 reps
Set 3 – 3 reps
Set 4 – 2 reps
Set 5 – 1 rep
*work to a heavy single for the day, Starting around 8/10 RPE on the 5.

“Robinson Crusoe“
CHOOSE YOUR OWN ADVENTURE:
For Time:
60 V-Ups
90 Box Jump Overs 24/20 inches
120 Medball Squats @ 20/14 lbs
Time Cap: 16 minutes

*step down all box jump overs
*athlete can partition the work in any format that they want
*the goal is to be able to move fast with the only limitation as metabolic

Scaled
Choose your own adventure:
60 tuck ups
80 box jump overs - 24/20in
100 med ball squats - 14/10lb (6/4kg) - held however

Beginner
Choose your own adventure:
50 abmat sit ups
50 box step overs - 24/20in
50 med ball squats - 14/10lb (6/4kg) - held however

January 9th // CrossFit Open Registration Begins

January 20th - February 24th // CrossFit Open Prep
Every Saturday @ 1030AM - Open gym with a coach’s eye to help you!

February 24th // // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

February 29th - March 18th // The CrossFit Open
Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth, where all members of the CrossFit community will have an opportunity to participate in the competition season.

April 20th // Festivus Games
Details and Register here!

Strength: Max Front Squats
Every 3 minutes, for 9 minutes (3 sets):
Max Front Squats
Loads per set (by %): 96, 88, 80
*Set 1= AMRAP (-1)
*Set 2= AMRAP (-1)
*Set 3= AMRAP (-1)

*Each set on the 3 minutes.
*Based off of heavy 4 reps from week 2 (1/8/24) or current estimated 4RM.

“Balance”
For Time:
30 Front-Racked Barbell Lunges @ 95/65 lbs
30 Kipping Handstand Push-Ups
20 Front-Racked Barbell Lunges @ 95/65 lbs
20 Kipping Handstand Push-Ups
10 Front-Racked Barbell Lunges @ 95/65 lbs
10 Kipping Handstand Push-Ups
Time Cap: 9 minutes
Masters RX: 75/55lb (34/25kg)
*lunges in place

Scaled
30-20-10
Front rack lunge steps 65/45lb (30/20kg)
kipping hspu to abmat

Beginner
20-10-10
Goblet lunge steps w/ single DB (35/25lb) 16/12kg
DB push press (35/25lb)

January 9th // CrossFit Open Registration Begins

January 20th - February 24th // CrossFit Open Prep
Every Saturday @ 1030AM - Open gym with a coach’s eye to help you!

February 29th - March 18th // The CrossFit Open
Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth, where all members of the CrossFit community will have an opportunity to participate in the competition season.

April 20th // Festivus Games
Details and Register here!

Strength: Split Jerk
Every 2 minutes, for 8 minutes (4 sets):
Set 1 – 3 reps @ 75%
Set 2 – 2 reps @ 80-83%
Set 3 – 3 reps @ 77%
Set 4 – 2 reps @ 83-85%

“Just the Two of Us”
20 minute AMRAP with partner:
10 wall walks while partner holds dual DB farmer carry hold
20 synchronized goblet squats @ 50/35lb (22.5/15kg)
30 Chest to bar while partner holds dual DB overhead hold

*goblet squats synchronized at top

Scaled
20 minute amrap w/ partner:
10 wall walks while partner holds TWO DBs in suitcase position
20 synchronized goblet squats 35/25lb (15/11kg)
30 Chin over bar pull ups while partner holds TWO DBs overhead

Beginner
20 minute amrap w/ partner:
10 scaled wall walks while partner holds TWO DBs in suitcase position
20 synchronized goblet squats 25/15lbs (11/7kg)
30 ring row while partner holds TWO DBs overhead

January 9th // CrossFit Open Registration Begins

January 20th - February 24th // CrossFit Open Prep
Every Saturday @ 1030AM - Open gym with a coach’s eye to help you!

February 29th - March 18th // The CrossFit Open
Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth, where all members of the CrossFit community will have an opportunity to participate in the competition season.

April 20th // Festivus Games
Details and Register here!

Strength: Deadlift
Within 10 minutes:
1 Deadlift @ 80-85%
*Build to 80-85% 1RM in 10 minutes

“Open 14.3”
As Many Rounds and Reps as possible in 8 minutes:
10 Deadlifts @ 135/95 lbs
15 Box Jumps 24/20 inches
15 Deadlifts @ 185/135 lbs
15 Box Jumps 24/20 inches
20 Deadlifts @ 225/155 lbs
15 Box Jumps 24/20 inches
25 Deadlifts @ 275/185 lbs
15 Box Jumps 24/20 inches
30 Deadlifts @ 315/205 lbs
15 Box Jumps 24/20 inches
35 Deadlifts @ 365/225 lbs
15 Box Jumps 24/20 inches

Scaled
AMRAP in 8 minutes
10 Deadlifts (95/65lb)
15 Box Jumps (24/20 in)
15 Deadlifts (135/95lb)
15 Box Jumps (24/20 in)
20 Deadlifts (185/135 lb
15 Box Jumps (24/20 in)
25 Deadlifts (225/155 lb)
15 Box Jumps (24/20 in)
30 Deadlifts (275/185 lb)
15 Box Jumps (24/20 in)


Beginner
AMRAP in 8 minutes
10 Deadlifts (65/45lb)
15 Box Step ups (24/20 in)
10 Deadlifts (95/65lb)
15 Box Step ups (24/20 in)
20 Deadlifts (135/95 lb
15 Box Step ups (24/20 in)
25 Deadlifts (185/135 lb)
15 Box Step ups (24/20 in)
30 Deadlifts (225/155 lb)
15 Box Step ups (24/20 in)