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Wednesday – April 2

More Progenex is on the way! Email me at if you want to reserve some and we’ll charge your account and put your name on a bag when it arrives. We have Recovery (3 Loca Mocha, 2 Belgian Chocolate, 1 Tropical Vanilla) and More Muscle (2 Loca Mocha, 2 Belgian Chocolate) that should arrive Friday or Monday. We also still have Cocoon in stock to help you recover while you sleep.

Wednesday’s WOD:
Deadlift 3 x 5 @ 75-80% of 1 RM

4 Rounds:
1 min max Wallballs (20/14)
30 second rest
1 min max Slamballs
30 second rest
1 min max V-ups
30 second rest

Tuesday-April 1

Tuesday’s WOD:
Clean + Hang Clean + Split Jerk 3 x 1
Work up to a working weight that allows the complex to be completed without failing

10 min EMOM
Clean + Hang Clean + Split Jerk x 2 @ 80% of your strength working weight

Then, not for time:
Accumulate 3 minutes in a hollow hold with perfect form

Monday-Mar 31

Today we wrap up another CrossFit Games Open season and kick off a new cycle. This cycle will be a basic progressive strength cycle based around the back squat, deadlift and strict press. The back squat will be at the core of this cycle so be sure to get your squats in each week. You will also see more of the benchmark WODs, more work on tires, ropes, atlas stones and sledge hammers, more running and getting outside. In other words, we’re going to CrossFit!

Monday’s WOD:
Back Squat 3 x 5 @ 70%-75% of 1 RM

Half “Cindy”:
10min AMRAP
5 Pullup
10 Pushup
15 Airsquat

Then spend 2 min on each side of the following stretch:
Couch Stretch
Pigeon Pose

Friday-March 28

This 5th and final WOD is going to be a long one! Do not come out of the gate too fast, pace yourself. It is A LOT of thrusters and burpees.

Friday’s WOD:
Open WOD 14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)
Bar facing burpees

Thursday-Mar 26

Tonight the 5th and final Open WOD will be released live at 7:00! Go to to watch Crossfit Games past champions Rich Froning, Jason Khalipa, Sam Briggs, Annie Thorisdottir and Graham Holmberg get after it!

Thursday’s WOD:
Active recovery, mobility and preparation for 14.5

Wednesday-Mar 26

Wednesday’s WOD:
Pendlay Row 5 x 3

8 min AMRAP:
Hang Power Clean (155/105)
Every time the bar touches the ground, run 100m. Score is total reps of power cleans in the 8 mins.

Then, not for time: accumulate 3 minutes in a plank hold.

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