Fourth of July holiday weekend

CrossFit 89 Team,
Celebrate the birth of our nation this weekend by visiting a local CrossFit gym. Members within our community workout at CrossFit Ferus and CrossFit Metanoia here in Fayetfeville. Many other great options exist. Check them out and we will see youTuesday morning for some heavy push presses and Oly Lifts!


WOD for 2July

Recovery day! 
Come get your mobility on after PT (0645) and practice a skill during lunch (1145). 
Congrats to Aaron for representing the CrossFit 89 community at the CF Level-1 course this week!!  Photos forthcoming, I’m sure. 
Friday resumes our linear strength program. Eat a lot and I’ll see you all soon. 

WOD for 30Jun

Aaron is at Day One of the CrossFit level 1 seminar tomorrow! Have fun brother. 
Note: Frederick is closed to the public Tuesday and Wednesday from 0800-1700. Get this stuff done at Tucker or at a squat rack near you. ***We will resume our normal schedule Friday. 

1. Snatch
Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS

2. Conditioning: 


12 Pull-Ups

12 Burpees

200m Run or 45 Double Unders 

3. Strength/Gymnastics Conditioning


Odd: 6 Heavy Thrusters, you choose the weight

Even: 3-6 Bar Muscle ups

WOD for 29June

By request, we will begin a linear strength program this week for the next 12 weeks. The workouts from Ben’s site ( will still be adapted to fit our lifts, but we may won’t be strictly following his dailyschedule for the next 12 weeks because our goal is to get STRONG!!
A “linear” program means that we will use our lifting Numbers each week with the hope that we are adding 2.5 to 5 pounds or more to our lift each week. So, record your lifting numbers!!
1. Morning 

– Squat clean: 2 reps touch n go at 65%, 75%, 80%, 90%, 90%. 

– Front Squat 5RM, then 4×5 at 90% of 5RM. Rest 3-5 minutes between sets. 

2. Lunch 

(From Saturday’s session on the comp train site): 

5 rounds for time of:

10 Pistols 

15 GHD sit ups

** scale pistols by doing one-legged squats to a box, hanging on to a vertical pole, or by simply subbing for light goblet squats (45# KB).  

4×8 Barbell Bent over row 

WOD for 26Jun

I will likely be in for lunch only. Maybe the morning too… Not sure. 


1. Clean

A. 3×3 quick singles at 80%

B. 3×2 quick singles at 85%

C. 3×1 at 90%

D. Work up to a heavy single.


2. Conditioning

“JT meets Isabelle”

21-15-9 of:


Ring Dips

Push ups

10 Snatches at 135/95 after each round



Wall Ball, 30/20

Box Jump, 30/24

200m Run after every round