Archives for Category: WOD


From the “CrossFit Main Site”

For time:

1,000-m Concept2 Row (or Run 800 Meters, or Bike 40 / 30 Calories)
50 Strict Pull-ups
1,000-m Concept2 Row (see above)
100 Push-ups
1,000-m Concept2 Row (see above)
150 Squats

Note: Today’s session is the beginning of our yearly preperation for Memorial Day Murph! This year, our gym will be participating alongside Unbeatable Mind and SEALFIT in the 24  Hour Murph Challenge: How many rounds of “Murph” can you do in 24 hours? More information to follow on this epic event and test of mind, body, and Spiritual strength. 

Meditation, Yoga and Pranayama – Free Workshop on April 27!


Have you signed up yet for the FREE Kokoro Yoga Workshop with Coach and Catherine Divine on Saturday, April 27? This is a great opportunity to take your practice of Yoga, Meditation, and Pranayama to a new level. Sign up at HQ. 


Wednesday Special Programs 

Krav Maga (5:30PM – 6:15PM – All Levels. Weapon Defense.)


TUESDAY 190416

SEALFIT Strength Mash-up (AKA “The J-Bird”)

Every Two Minutes for 16 Minutes (8 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

Cash out with a 90 second sprint on the Assault Bike for Maximum Calories (goal is 30/20 +) 

Note: This is a complex favored at SEALFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds. If you tackled this complex on September 8, September 22, November 3, 2016, January 15, 2017, May 3, 2017, June 14, 2017, August 24, 2017, October 16, 2017, February 15, 2018, September 6, 2018, November 8 and March 7, 2019. Try to add 5lb. to each set today.

Gabby is a multi-spirt champion! 


Tuesday Special Programs 

Krav Maga (5:30PM – 6:15PM – Bag Class / All Levels) 


MONDAY 190415

“Tunnel of Helen”

Every 4:00 for 16 Minutes (4 Rounds),
Run 400 Meters
Kettlebell Swing, 21 Repetitions (53lb. / 35lb.)
Pull-up, 12 Repetitions 

Strict Pull-up Progression = Rest. 

Note: Today’s session is all about speed and recovery. Your goal is to perform a single round of “Helen” in less than 4:00, and achieve enough recovery to do it again – three times! If you are not able to maintain the internal, reduce the Kettlebell Swings to 15 Repetitions, and the Pull-ups to 9. If you are still not able to maintain, reduce the Swings to 12 Repetitions, and the Pull-ups to 6. Your “score” each round is your split time. How many people can Rx’ the session, and maintain sub 3:00 split times? 


A word from Coach ….. 

Nearly twenty years ago, my dear friend and longtime mentor Coach Glassman explained to me a simple yet astounding principle of life: Successful people do hard things.

Regardless of your perspective on success, the fastest route to the mountaintop of your goals, aspirations, dreams, and life-purpose is your discipline to choose the hard right over the easy wrong.

Coach Glassman’s words of wisdom are in perfect alignment with the Word of God. Consider the following exegetical unpacking of the New Testament book of Hebrews.

“No discipline (the hard right) seems pleasant at the time (in contrast to the easy wrong) but painful (the painful hard right is temporary; the easy wrong generates a pattern of ongoing painful consequences). Later on, however, it produces (the hard right) a harvest of righteousness (success in the mind, body, and Spirit) and peace (contentment in all conditions of life) for those who have been trained (those who discipline themselves to always choose the hard right) by it” (Hebrews 12:11; my interpretation within parentheses.)

Whether it be finishing a hard CrossFit workout, embarking upon a longterm academic journey, or choosing to forgive a grievance, the key to success in every department of our life will always be found in embracing the hard right over the easy wrong.

Now that’s righteous!

~ Coach 


For more “Word’s From Coach” be sure to pre-order a copy of his new bestselling book VICTORY!


Week At A Glance

Tuesday: Krav Maga & Bag Class (5:30PM – 6:15PM)

Wednesday: Krav Maga (All Levels – 5:30PM – 6:15PM)

Thursday: Krav Maga (All Levels – 5:30PM – 6:15PM)

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



Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout with Greg Amundson.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests! We hope to see you in the gym. 

The effects of the “Got Speed” session were amazing! 


Please note our gym will be closed today from 11:30AM to 12:15PM for a private Krav Maga class. 


FRIDAY 190412

“Got Speed?”

Five Rounds, Each Individually Timed:

Concept2 Row, 100 Meter Sprint
Rest up to 90 Seconds between Efforts

Rest as needed then,

Five Rounds, Each Individually Timed:
Assault Bike, 10 Calorie Sprint 
Rest up to 90 Seconds between Efforts 

Cash out with Strict Pull-up Progression: 7,6,4,3,3 

Note: Todays workout is all about developing speed and explosive power. This is intended to be an intense day of training, with relatively low impact on the body. Athletes can move back and forth between the Row and Bike, or complete all of one station first. 

Adrian is back from Japan!


Friday Special Programs 

8:00AM – 9:00AM – CrossFit Strength and Olympic Lifting


Join Greg Amundson and Nicole Brown for a very special evening of worship music, prayer, fellowship and a sermon message on the power of Faith. Ticket price also includes a free copy of Greg Amundson’s #1 bestselling book “ABOVE ALL ELSE.” 

All proceeds from the “Night of Hope” will be donated to Nicole Brown for the purpose of her travel expenses to The Shirley Ryan Ability Lab in Chicago. The combination of your ticket purchase, prayers, and Faith in the infinite healing power of God can accelerate the miracle of rehabilitation that Nicole needs. 

Doors open at 5:00PM and include light refreshments, healthy snacks, and free coffee from our friends at Coffeetopia. The concert begins at 6:00PM and Greg’s sermon message and group prayer will take place at approximately 6:45PM. Please purchase your tickets by following this LINK.



“Five – Six”

On a Six Minute Running Clock,

Minute One: Five Burpees, then AMRAP Wallball Shots (20lb. / 10lb.)
Minute Two: Five Burpees, then AMRAP Toes to Bar 
Minute Three: Five Burpees, then AMRAP Kettlebell Swing (53lb. / 35lb.)
Minute Four: Five Burpees, then AMRAP Slam Ball (20lb.)
Minute Five: Five Burpees, then Assault Bike (AMRAP Calories) 
Minute Six: Five Burpees, then AMRAP AMRAP Box Jumps (20 inches) 

Rest up to 3:00 then repeat. Keep a running total of your repetitions. 

Pull-up Progression = Rest Day. 

Note: In todays session we honor the one-and-only-super-amazing Coach Naomi and her fifty sixth birthday! Your “cash in” to the accumulate a score at each station is five burpees. How many athletes can achieve an average of 15 repetitions at each station? 

Naomi – We Love You!


Thursday Special Programs 

Krav Maga (5:30PM – 6:15PM at HQ – All Levels)