Monday 1.2.17

“Deck of Cards”

Diamonds-200 M Run
Spades-Power Cleans (155/105)
Hearts-Wall Balls (20/14)

Jokers-800 M Run (MMS) or 1000 M Row

Each team of 2 athletes will receive on complete deck of playing cards for time.  Each team member will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed. Face cards are worth 10 and Aces are worth 11.


-Monday, January 2nd-9:00am and 5:30pm only (We will have CrossFit Kids)

We will begin our Nutrition Challenge Tuesday, January 3rd.  There will be a sign up on the board at the gym for teams.  Nutrition is the key to your success in the gym.  Let’s make 2017 the best year yet!!!  Let us know if you do not have a partner for the challenge and we will get you connected with somebody.  See Nutrition Challenge guidelines HERE

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense. Regularly learn and play new sports.”

Sunday 1.1.17

Rest Day

Saturday 12.31.16

“Team WOD”

Teams of 2 complete as many rounds and reps as possible in 4 minutes each alternating between each partner of:

Power Snatches (115/80)
Toes to Bar
Sumo Deadlift High Pulls (115/80)
Reverse Bear Crawl 40 feet (switch every 40 feet)

Rest 1 minute between movments

Rx’d + (135/95)

Reps may be partitioned in any manner except the Reverse Bear Crawl. 

1) Every minute on the minute for 12 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″


Monday, January 2nd-9:00am and 5:30pm only (We will have CrossFit Kids)

“All life demands struggle.  Those who have everything given to them become lazy, selfish, and insensitive to the real values of life.  The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.”~Pope Paul VI

Friday 12.30.16

As many rounds and reps as possible in 9 minutes of:

25 Double Unders
7 Front Squats (155/105)
Lateral Burpees

Rx’d + (225/155)

1) Teams of 3 complete as many rounds and reps as possible in 10 minutes of the following:

Row 200 M
Plank Hold until row is complete
20 Ab Mat Sit Ups

“Keep true, never be ashamed of doing right, decide on what you think is right and stick to it.”~George Eliot

Thursday 12.29.16

Complete as many reps as possible in 20 minutes of the following ascending ladder rep scheme of:

1 Power Clean (205/140)
1 Muscle Up
2 Power Cleans (205/140)
2 Muscle Ups
3 Power Cleans (205/140)
3 Muscle Ups
Continue on through 4/4…5/5…6/6 and so forth.

Compare to HERE

1) Bench Press 7-5-3-5-7

The Three Amigos of EGO when working with kids-CrossFit Journal

“Unless you change how you are,you will always have what you’ve got.”~Jim Rohn

Wednesday 12.28.16

Every minute on the minute for 8 minutes complete:

Minute 1-30 KB Swings (AHAP)
Minute 2-Rest
Rest 3 minutes…

Complete the following for time:

200 M Run
400 M Run
600 M Run
800 M Run (MMS)

Compare to HERE

1) Max Rope Climbs in 4 minutes

“No man can climb out beyond the limitations of his own character.”~John Morley

Tuesday 12.27.16

As many rounds and reps as possible in 12 minutes of:

18 Wall Balls (20/14)
12 Push Presses (115/80)
9 Strict Ring Dips

1) Back Squat (work to heavy 3)

2) 3 rounds not for time of:

16 Overhead Walking Lunges (45/25)
30 In and Outs

We will begin our new year Nutrition Challenge Tuesday, January 3rd.  The challenge will be in teams of 2 so find a partner to keep you accountable.  Details will be posted as we get closer to the new year.

But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.  But he must ask in faith without any doubting, for the one who doubts is like the surf of the sea, driven and tossed by the wind.  For that man ought not to expect that he will receive anything from the Lord, being a double-minded man, unstable in all his ways.~James 1:5-8

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource