Archives for Category: WOD


Please note that our gym will be closed on Saturday for the 2019 Warrior Quest. If you have not registered for this event and are interested in attending please contact Coach.



FRIDAY 190816

Please note in preperation for the Warrior Quest on Saturday there will only be a 6AM and 8AM class time today. Between 9AM and 3PM there is opportunity for open gym. Please contact Coach if you are not already a Keyholder for access.

Four Rounds For Time,

Run 400 Meters
5 Shoulder to Overhead
10 Front Squats
15 Hang Power Cleans
30 Lateral Jumps Over Bar

Note: On todays session, RX weight for men is 95lb. and women is 65lb. The goal is to move through the required repetitions consecutively. On the Lateral Jump, the athlete will jump “side to side” over the bar (facing the bumper plates). Both feet must leave and land at the same time.

Thank you to Henry Montes for the awesome new American Flag!


Please note that Saturday, August 17, our gym will be closed for the 2019 Warrior Quest. If you are interested in attending there are still a limited number of spots available! Please contact Coach with any questions.


2019 Warrior Quest Registration




“The Sprinter”

10 rounds, each for time, of:

100-meter sprint on the Concept2 Row
Rest up to 90 seconds between rounds

Rest as needed then,

Tempo Deadlift, 7,5,3,1 repetitions (5 second descent)

Note: Today we are contrasting the speed and power of the 100-meter sprint (approximately 16 to 20 seconds of work) with the slow and methodical eccentric tempo on the Deadlift. Remember that the mechanics of the Concept2 and the Deadlift are very similar and complementary, just operating on different planes.

Congratulations to Jim on 7 Years of CrossFit training!


Thursday Special Programs

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



Strict Press, 5,3,1,1,1 Repetitions (From the Rack – Achieve a 1RM)

Rest as needed then,

“The Chief”

On a 3:00 Clock,
3 Power Cleans (135lb. / 85lb.)
6 Hand Release Push-ups
9 Squats

Rest up to 1:00 then repeat for a total of 3 rounds

Note: We begin our session by focusing on upper body strength. A great 1RM goal is 3/4 bodyweight (men) and 1/2 bodyweight (women). On the workout “Chief” we are using the Hand Release Push-up for a bit more challenge and emphasis on full range of motion. How many people can Rx the session and maintain an average of 5 rounds?

Increasing in strength on a daily basis ….. it’s what we do!


Wednesday Special Programs 

Advanced Krav Maga (5:30PM – 6:15PM)


TUESDAY 190813

For Time:
Front Squat, 21 Repetitions (115lb. / 75lb.)
Kettlebell Swing, 42 Repetitions (53lb. / 35lb.)
Run Floral Loop (800 Meters)
Front Squat, 15 Repetitions
Kettlebell Swing, 30 Repetitions
Run 400 Meters
Front Squat, 9 Repetitions
Kettlebell Swing 18 Repetitions
Run 200 Meters (Bus Stop)

Note: Today is another “Old School CrossFit HQ” workout, circa 2003. Notice the decreasing repetitions and (moderate) weight compared to todays CrossFit games standards! Aspiring Purple Belts should strive for consecutive repetitions on all stations. This is meant to be a fast and hard sprint-style workout!

Roberto! (From the Archives, Water Warrior Challenge, August 2016)


Tuesday Special Programs 

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


MONDAY 190812

On a 20:00 Clock (4 Rounds Each Station)

Minute One: Toes To Ring, (15, 12, 9 Repetitions)
Minute Two: Rope Climb, (3,2,1 Repetitions)
Minute Three: One Round of “Cindy”
Minute Four: Assault Bike, (15,12,9 Calories)
Minute Five: Weighted Box Step-up (20 inch box, 35lb. / 25lb. Kettlebells – 10,8,6 Repetitions)

Note: On todays station rotation, aspiring Purple Belts should strive for the highest number of repetitions / calories in each minute at each station. Blue Belts should strive for the mid-range, and white belts the lower range. Scaling up is always encouraged! Use the most challenging Rope Climb ascent technique available. The Box Step-up is repetitions each leg, with Kettlebell’s held in each hand.

Team Trifecta!


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)


  • Advanced Krav Maga Weapon Defense (5:30PM – 6:15PM)


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


  • CrossFit Strength & Olympic Lifting