Archives for Category: WOD


Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests.


FRIDAY 190719

“The Grind”

As Many Rounds As Possible in 12:00 of,

One Arm Dumbbell Hang Power Snatch, 12 Repetitions (45lb. / 25lb.) 
Run 200 Meters (Bus Stop)
Toes to Bar, 9 Repetitions 

Rest as needed then,

“Lock Em’ Up!”

On a 2:00 Running Clock
For Total Reps:
1 Minute of Barbell Ground to Overhead (95lb. / 65lb.)
1 Minute of Burpees 

Cash out with one minute max calories on the Assault Bike. 

Note: On todays session the Dumbbell Hang Power Snatch will reset between the legs similar to a Kettlebell Swing. Athletes will perform 6 repetitions on each arm and can change arms as often as required. On “Lock Em’ Up” keep a running total of your repetitions. How many athletes can achieve Rx’ 5 + rounds of “The Grind” and 40 or more repetitions of “Lock Em’ Up!”? 


Friday Special Programs 

CrossFit Strength & Olympic Lifting (8AM – 9AM)



Evolution A:

Every 2:00 for 16:00 (8 Rounds)

Tempo Front Squat, 4 Repetitions (5 second descent / 1 second hold bottom position)

Rest as needed then,

Evolution B:

One “Sprint Round”
Row 500 Meters
Wallball shots, 30 Repetitions (20lb. / 14lb.)
Strict Pull-up, 10 Repetitions 

Note: Athletes can pick their weight on the Front Squat and either maintain or increase the load. We will record the most weight lifted while maintaining the tempo. Barbells start on the ground (no racks). 

Three Warriors!


Thursday Special Programs 

  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Krav Maga (5:30PM – 6:15PM)



Shoulder Press 7, 5, 3, 1 Repetitions (Overload & Tempo Training)

Rest as needed then,

Complete One “Sprint Round” For Time:

Kettlebell Swing, 50 Repetitions (53lb. / 35lb.)
400 Meter Run
Burpee, 30 Repetitions

Note: On the tempo training, the descent is between 5 and 7 seconds. Athletes will use either a Push Press or Jerk to move the barbell overhead, then use the strict range of motion of the Press to return the barbell to the race position. This is known as “overload” training and will be further explained by Coach around the whiteboard today. 

July, 2015 – The original Run-Swim-Run Gold Medal Team (notice Eddie!) 


Please note there is no Krav Maga tonight. Last class of the day is 4PM.


TUESDAY 190716


For Time,

Run Big Loop
Thruster, 50 Repetitions (45lb. / 35lb. unloaded barbell)
Hang Power Clean, 30 Repetitions (95lb. / 65lb.) 

Note: Todays session is a modified version of “Jackie” and was a favorite workout of Coach Glassman and the “Team Six” crew when Rowing and Pull-ups were not available. Athletes will be required to put their Power Clean weight on their barbell following the Thrusters. 

Ryan – Circa July, 2015 at Battle of The Badges


Today is your opportunity for the Trifecta Challenge! 

  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Bag Class & Krav Maga (5:30PM – 6:15PM)
  • Warrior Yoga (6:30PM – 7:15PM)


MONDAY 190715

For Time,

Run 400 Meters 
21 Deadlifts (185lb. / 115lb.)
21 Burpees 
15 Deadlifts 
15 Burpees
9 Deadlifts 
9 Burpees 
Run 400 Meters 

Note: We are going way back in time to an original CrossFit workout circa 2001 at the original CrossFit gym on Research Park Drive. The couplets are where it’s at! 

Prepare for Battle! (Candidate Amundson at US Army Officer Candidate School, circa 2006) 


Happy 41st Birthday to Coach and Happy 7th Birthday to our gym! 


Week At A Glance


  • CrossFit Masters Class (10:30AM – 11:30AM) 
  • Bag Class & Krav Maga (5:30PM – 6:15PM
  • Warrior Yoga (6:30PM – 7:15PM)

Wednesday: No Krav Maga tonight 


  • CrossFit Masters Class (10:30AM – 11:30AM) 
  • Krav Maga (all levels – 5:30PM – 6:15PM) 

Friday: CrossFit Strength and Olympic Lifting (8AM – 9AM)

Saturday: FREE Community Workout!