Archive for September, 2017

Gym Closed Saturday!

Friday, September 29th, 2017

Hey guys, thanks for letting us do occasional community events like the Conjugate Methods Course this weekend! I’m not teaching it, it’s Shane Sweatt of Cincinnati via CrossFit Conjugate, and Jesse Bifano from CrossFit Squamish! Please don’t come by to see how it’s going or anything. So mean! It’s a closed event for those coaches […]


Friday, September 29th, 2017

posted now because we live in the moment Workout for Friday September 29th: “Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the […]

Thursday Quothe to Variance

Thursday, September 28th, 2017

posted now because that’s what’s up Workout for Thursday September 28th: Clean and Jerk for 1 Rep Max!! Building off the learning from yesterday, let’s get records!

Another Wicked Wednesday

Wednesday, September 27th, 2017

posted mere minutes early because we live on the edge Workout for Wednesday September 27th: “Double Hanger” 100 Double Unders 7 Hang Power Clean and Jerks 135/95 3 Rounds for Time

Tuesdays Tertiary Training

Monday, September 25th, 2017

posted a day early because psych, there’s nothing third order about what we’re doing today Workout for Tuesday September 26th: “Helen” 3 Rounds for Time of: Run 400m 21 KB Swings 12 Pull-ups Such a great session! See you guys then!

Yes!!! Monday

Sunday, September 24th, 2017

posted a day early because you should probably still be sore from last week, so come do this Workout for Monday September 25th: Press for Max 5 Such a good day!

Saturday’s Teeming Workout

Friday, September 22nd, 2017

posted a day early so you could spend the time laughing at the play on words I did in the title there Workout for Saturday September 23rd: Trade Rounds with your buddy until you’ve each done 5 rounds 6 Muscle Cleans 115/80 4 Hang Squat Cleans 115/80 2 Front Squats 115/80 For Time

Friday’s Special Strengths Session

Thursday, September 21st, 2017

published a day early for you to examine your life Workout for Friday September 22nd: 21 Russian KB Swings Right 53/35 21 Bent Over KB Rows Right 53/35 21 Russian KB Swings Left 53/35 21 Bent Over KB Rows Left 53/35 Run 800m 21 Deadlifts 225/155 Run 800m 21 Russian KB Swings Left 53/35 21 […]

Thursday’s Brutal Test

Wednesday, September 20th, 2017

posted a day early to see who has the heart to show up for this Workout for Thursday September 21st: As Many Rounds as possible in 3 minutes of: 7 Toes to Bar 5 DB Bench Presses 85/50 3 Skin the Cats on Rings Rest 60 Seconds Repeat twice more for a total of 3 […]

Wednesday’s Training Plan

Tuesday, September 19th, 2017

posted a day early for you to get your headband selection sorted out Workout for Wednesday September 20th: “Isabel” 30 Snatch for Time 135/95 Go fast, cycle smooth, and get a record!