Friday, January 9th “Goat Day”


“Goat Day”
On the Minute x 20:
Odd Minutes – Goat movement
Even Minutes –  movement you excel at
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats, Pull-Ups.
Choose one “Goat” and one movement you excel at to work on today. Coaches will have great suggestions!

Thursday, January 8th “Frosted Flakes”


Thursday, January 8th

1- “Frosted Flakes”


-power clean (135/85)

-pull ups

-push ups

post time to board


2- Core work

3 rounds not for time

10-KB romanian DL (athlete choice for weight)

10-hollow rocks

1 min plank



Wednesday, January 7th “Honey Nut Cheerios”


Wednesday, January 7th

1- 10 min Dynamic warm up (GET WARM!!!)

2- “Honey Nut Cheerios”

10 min AMRAP (up ladder)

3, 6, 9, 12, 15, 18, …..

-KB Swing (70/45)

-Sit ups

-box jumps (24/20)

record highest round completed plus additional reps

3- Build to Heavy jerk or split jerk from the rack

record highest weight


Monday, January 5th “Fruit Loops”


1-Thruster skill work

a-shoulder mobility

b-squat mobility

2-   “Fruit Loops”

3 rounds:
25 Thrusters (95/65)
25 Toes to Bar
Post Times to Comments.

3- Sotts press 5×10 (pvc or light barbell)



Saturday, January 3rd


Saturday, January 3rd

1- 10 min cap

1rm power clean

2- 2000m row for time


3- “Death by sit up” (by 2)

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, …

Friday, January 2nd “Duck walk”


Friday, January 2nd “Duck Walk”

7 min AMRAP

-Front squats (155/105)

-Pull ups/ CTB/ muscle ups

2,4,6,8,10,… (UP LADDER)

Post reps to board


Strength- Sumo Deadlift 6×2

Post heaviest weight achieved to board

Thursday, January 1st Happy New Year!!!


Thursday, January 1st

10 am class ONLY!!!

Teams of 3


-Power clean (115/75)

-Box over jumps (24/20)

-Push Jerk (115/75)

-Knees to elbows

*one person works at a time, every 3 minutes all teamates complete 5 burpees

post time to the board

Wednesday, December 31st Partner New Years WOD


Wednesday, December 31st

9AM and 5:30PM ONLY!!!!

Partner New Years Eve WOD

25 min AMRAP

2000m Row or 160/140 cal airdyne buy in

then in remaining time AMRAP

200 Double unders (x2 singles)

100- KB Swings (70/45)

50-Pull ups

post reps to board