Monday – 1/16

Happy MLK day everyone! A couple of things to mention:

1: I’m doing a major overhaul of the website. If you went to it at any point today you might have noticed it looked weird, sorry. I’ll be working on it all day tomorrow too so don’t be alarmed if you come here and its not what you expected to find.

2: Our one year anniversary party is coming up in two weeks! Please let myself, Evan, Jacqui or Eileen know if you will be there and who you will be bringing. Please bring some sort of side dish (healthy preferred but it doesn’t have to be) and all your favorite memories of the past year. I will be putting this on the facebook page but please come wearing something that isn’t workout clothes, think new years or wedding or something like that. We want to look good while we are celebrating our first year!

3: Fitness stuff – our 5/3/1 Wendler cycle is officially over. This is a deload week (no, that doesn’t mean easy) so use it to recover because next week we will be retesting our maxes! I can’t wait to see that PR board will up.

Going forward we will be doing a little more classic CrossFit stuff, which means you probably won’t see a dedicated strength portion to each and every day like you have gotten used to seeing. We are going to take some time and work on getting better at your skills as well as work on getting stronger. We will eventually come back the 5/3/1 program because I know a lot of you like it a lot and don’t worry, we aren’t completely abandoning our power lifts.

4: SIGN UP FOR THE OPEN!! Ask any of the coaches or members that have been around for a long time, its a ton of fun. We will be putting a list of people that have already signed up on one of the whiteboards sometime soon so I had better see everyone’s name on there at some point.


Today is what we call Task Priority Fight Gone Bad. In your typical FGB you have 1:00 to do as many reps as you can before you switch movements (time priority), today we are switching that up. You will be doing the same 3 rounds but this time you will do 20 of each movement before moving on (you have a specific amount of work, or a task, to do). Try to keep each round to somewhere around 5 minutes.

For you ring dips I want to see everyone using the rings and then add bands if you need to. Use the bands to keep the rings stable while you do your support hold if you aren’t very familiar with using the rings yet. Have fun everyone!

A.) “Task Priority FGB”
3 rounds for time:
20 Wall Ball (20/14)
20 SDHP (75/55)
20 Box Jumps (20/14)
20 Push Press (75/55)
20 Calorie Row
Rest 1 minute
*Aim to get each round done in 5 minutes or less. Score is your total time including rest

B.) Every 90 seconds 5 sets:
Ring Support Hold – 10-15 seconds
5 Ring Dips
*everyone on rings today, use bands as a scale or to keep the rings from shaking too much.