News for 05 MAY 2016

So today is a recovery day for the 1130 crew but the 0500 and crew should be beasting.

Congrats to everyone who did Fran today and the 1K row! Had several massive PRs and some big benchmark achievements. Joey killed Fran with a 7 something minute time, Cliff did Fran for the first time RX (an achievement by itself) Colin did it is the 10:30 time frame for his first taste and the ladies did great as well! That is a tough burner workout and a great benchmark WOD. We do it in another 6 month we should see people smashing their previous times!

As most of you know Whitney is leaving us for the Arctic next week. She will be teaching ROTC Cadets the definition of pain up North. With that we want to say bye so everyone who is available at lunch today (Thursday) to attend Whitney’s going away luncheon is welcome to attend. We are eating at Zoe’s Kitchen which is located right outside the Cross Creek Mall next to Starbucks. I am going to get there a little early to get some tables as office mates are attending as well. I am going to try and convince her to choose a WOD and we will all do it lunchtime Friday but that depends on her schedule.

Also we have a potential class opening up as early as next Monday with a coach at 5ish PM (depends on when is the best time but around 5) the incoming Coach’s name is Andre and he has tons of CF experience. If you or someone you know would rather workout in the afternoon let me know so I can coordinate with Andre for link up. This is also a key selling point for people who can’t beast at lunch or 0500 so be sure to let them know we will soon have an afternoon class.

Have a great day and make sure you spend some time rolling out and stretching. I am sure all of us need it!

WOD for 04 MAY 2016

0500 and 1130 at Fredericks Gym


So today is great day. Today we do the first CrossFit workout I ever did. Fran. But before we do that let us knock out some other preliminary stuff.

Warm Up:

Complete as many rounds as possible in 8 mins of:

Row, 250 m

Single Arm Overhead Walking Lunge Step, 40 ft

Easy Pace guys.





Thrusters 95/65

Pull Ups



1k Max Effort Row


Skill session:

Spend rest of remaining time working on handstand push ups!


Cool Down:

Row, 3 mins

Pancake Stretch, 2 mins

Shoulder Smash, 2 mins

Kneeling Shoulder Stretch, 2 mins


—————–Optional Strength——————-

Clean 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 85%

Back Squat 3RM; 4 x 3 @ 90% of 3RM

Press 5RM; 4 x 5 @ 90% of 5RM

Dumbell Row 5 x 8

WOD for 03 MAY 2016

0500 and 1130

So the glory for today is going to be keeping with our upside down theme.




We have handstand walks! Oh yeah, it is going to be embarrassing but that is how we get better!

Warm Up:

5 rounds, 20 secs per station, of:

Double Under Rest 10 secs

Handstand Hold Rest 10 secs

Burpee Rest 10 secs

Hollow Hold Rest 10 secs




Min 1: Strict Press x 5

Min 2: Push Press x 5

Min 3: Push Jerk x 5

Use heaviest weight possible for these.



Complete as many rounds as possible in 10 mins of:

3 Back Squats, pick load

2 Legless Rope Climbs (I imagine Nick will know what to do with this one)



Complete as many rounds as possible in 9 mins of:

Handstand Walk (Tracking total distance)

L Sit (Tracking total time)


—————Optional Strength—————–

This is the strength from Monday.

Snatch 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85%, 1 @ 90%

2 Power Clean + 2 Power Jerk @ 60%, 65%, 70%

Front Squat 5RM; 4 x 5 @ 90%




WOD for 02 MAY 2016

0500 and 1130 at Fredricks Gym

So duty calls for a lot of us. We have one of those PT tests on Tuesday. So I am sure several of us aren’t going to be going all out on this glory but have no fear! The workouts for Tuesday and Wednesday will make up for it.

Today we are starting one month of Handstand Push Up prep. So prepare yourself for being upside down…a lot.

Remember to be patient with us as we (coaches) are figuring out this program right along with you!

Warm Up:

Complete as many rounds as possible in 5 mins of:

12 Ball Slams

9 Medicine Ball Cleans

6 Wall Balls



Wrist mobility 1 min

Chest to Floor Stretch 1 min

Prone Dislocates x20

Prone Benind-the-Neck Press x20



Max Set of HSPUs



5 rounds for time of:

12 Dumbbell Deadlifts, 45/35 lbs

9 Dumbbell Hang Squat Cleans, 45/35 lbs

6 Dumbbell Push Jerks, 45/35 lbs


METCON 2 (Optional):

Complete as many rounds as possible in 12 mins of:

15 GHD Sit-ups

50 Double Unders

The only person going RX on this from the 1130 crew should be Nick. GHDs will wreck your soul if you haven’t kept at them. I am not doing this because of the PT Test.


Cool Down:

20 Scorpions

20 Iron Crosses

Pigeon Stretch, 2 mins

Frog Stretch, 1 min

WOD for 30 APR 2016

Go hit up a local affiliate for their Saturday WODs or go knock this sucker out at Fredericks.

Or take the weekend off cause this week has been mayhem.



Run, 400 m

Squat Prep, 2 mins

Chest To Floor Stretch, 1 min

20 Prone Dislocates

20 Prone Behind The Neck Press

20 Overhead Squats

10 Chest-to-bar Pull-ups



9-7-5 reps,

for time of:


Squat Snatch, 135/95 lbs



1 Clean & Jerk, pick load

Every 1 min for 15 mins.


Cool Down

For time:

Chest Stretch, 2 mins

Thoracic Extension /w Plate, 2 mins

Pancake Stretch, 2 mins

Frog Stretch, 2 mins

Couch Stretch, 2 mins

WOD for 29 APR 2016

0500 and 1130 at Fredericks Gym


So today is a big day! At the end of this day you. will. know. pain.

If you have done 16.5 you already know pain but if you haven’t today you will learn.

So here is the Warm Up:

2 rounds, 45 secs per station, of:

Superman Rest 15 secs

Candlestick Roll Rest 15 secs

Wall Plank Rest 15 secs

Dead Hang Rest 15 secs

Floor Muscle-up Rest 15 secs



Perform 1 Max Set of Muscle Ups.

Scale as needed to pull ups and dips if you don’t quite have muscle ups yet.


And now the pain:

The Seven

7 rounds for time of:

7 Handstand Push Ups

7 Thrusters, 135/95 lbs

7 Knees To Elbows

7 Deadlifts, 245/175 lbs

7 Burpees

7 Kettlebell Swings, 70/53

7 Pull-ups

Time Cap 35 Minutes


We need to start this no later than 1205. So come in hopping and popping.


Yes I know your face looks like this:


But I promise we will get through this. Or die trying.