Programming for September 25th through October 1, 2017

Athletes: Angela & Ben Skudin Photo: @supercleary

Athletes: Angela & Ben Skudin
Photo: @supercleary

The CrossFit Team Series is going on and we love that some of you are participating. With that being said, we ask you to coordinate doing the workouts during open gym time and let coach Rob or Aja know.
Class time is NOT an option at all. It is disruptive to the coach and athletes in class.

Friday Night Lights is this week. Please sign up at the front desk asap to let us know if you're attending. It's byob if you want to hang out afterwards.

Barbells for Boobs

Make sure you sign up for a heat to participate in this year's Barbells for Boobs event on Saturday, October 21st. 
Every year, CrossFit affiliates across the country dedicate special effort to raising breast cancer awareness. It's a chance to bring the community together through fitness and raise funds to be donated towards Breast Cancer research + support of the affected community. 

Barbells for Boobs's mission is to: "Serve the community as a proactive voice, a resource for early detection services and support post diagnosis with an emphasis on fitness and wellness for anyone affected."
A cause we can surely all stand behind. We will be collecting donations and you'll be able to check our team's progress via this link:

Get this year's shirt using this link -
All profits from apparel will go to Barbells for Boobs: 
We hope to raise an outstanding amount for this absolutely worthy cause. Direct any questions or comments to Coach Aja (

Monday September 25, 2017

3 Sets
10 Single Arm High Pulls (each)
10 Beat Swings
10 Groiners
10 Lemon Squeeze
200m Run

Pull-Up Test - 2 Sets
MAX Unbroken STRICT Pull-Ups
- rest 4 minutes -
MAX Unbroken Kipping Pull-Ups
*If you are using a band, use one that will allow you to do 10+


200m Run
9 Toes to Bar
9 Burpees
400m Run
15 Toes to Bar
15 Burpees
800m Run
21 Toes to Bar
21 Burpees

This workout's volume increases as you go. Be mindful of this and
do not redline early. Stay poised until the 800/21 round and then go for it.


Tuesday September 26, 2017

15/10 Calorie Row
20 Pike Shoulder Taps
10m crab walk
10 PVC Pause OHS
10 Rope Pull-Ups

STRENGTH - Front Squat
5x5 + 5lbs from last week
- superset with:
5 Bulgarian Split Squats each leg (use 2 DB or KB)

3 Rounds

2 Ropes Climbs
15/10 Calorie Row
Max OHS (115/75)
- rest 3 minutes -

*Front Squat if OHS is an issue*

This is a take off of one the the events at the 2017 CrossFit Games.
The goal of each round is to get to the barbell with 1 minute minimum to
perform overhead squats.


15/10 Calorie Row
20 Pike Shoulder Taps
10m crab walk
10 Squat Press Outs

STRENGTH - Front Squat
3x10 +5lbs from last week

3 Rounds
2 Ropes Climbs
15/10 Calorie Row
MAX Wall Balls (20/14)
- rest 3 minutes -


Wednesday September 27, 2017

15/10 Calorie Bike (65/55 rpm)
10 Perfect Push-Ups
30 Sec Supinated Hang
20 Light Weight Single Arm Press (each)
50m Light Weight Single Arm OH Carry (each)

Odd- 7 Strict Press
Even- 15-20 L-Hang Hold

6 Rounds
20 Seconds MAX Calorie Assault Bike
2:40 Rest

*No Rolling Calories*

We are testing how much better we are on the Assault Bike
from months ago. This particular sprinting calls for max power output.
It's the type of stuff that is fat burning and will continue to work throughout the day.


Gymnastics (6pm only)


Thursday September 28, 2017

2 Rounds
20 Single Arm High Pulls (each arm)
20 Lunge Presses (10 each)
10 Burpees to "Athletic Stance"
20 Heidens

Oly Strength

Every 30 Second for 10 Minutes (20 Lifts)
1 Power Snatch @75% of 1RM PS

Power Strength

5x5 Bench Press (increasing weight)
Superset with:
150m Double Arm Farmer Carry
45 sec Hollow Body Hold
- rest 2 minutes between sets -


3 Rounds
100m Single Arm OH Carry each arm
100m Single Arm Waiter Carry each arm
1 minute plank

Odd- 5 Pull-Ups
Even- 5 Dips

Run 200m
10 Thrusters (65/45)
10 Toes to Bar


Friday September 29, 2017

2 Rounds
20 Crossover Toe Touches
20 Single Leg Deadlifts (10 each side)
10 Bottom Half Burpees
20 Pogo Hops

STRENGTH - Deadlift
5x3 @75% of best triple


Buy In:
30 Hang Power Cleans (115/75)

4 Rounds
200m Run
50 Double Unders
25 Push-Ups

FNL 6-8:30pm


20 Crossover Toe Touches
20 Single Leg Deadlifts (10 each side)
10 Bottom Half Burpees
20 Pogo Hops
20 KB Sumo DL High Pulls

TEAMS of 2
12 Rounds (6 each)
20 Double Unders
15 KB Deadlifts 10 Push-Ups



Teams of 2
“I go you go” rounds
3 Power Cleans (115/75)
3 Shoulder to Overhead
3 Front Squats
3 Burpees Over the Bar

Teams of 2
16 Minute Cap
80 Calorie Assault Bike
80 Pull-Ups or Ring Rows
80 Calorie Row
80 Deadlifts (185/115)
*MAX Wall Balls in remaining time*

Teams of 2
Relay for 3 Rounds each
60m Sled Sprint
10 DB Snatches
1 Rope Climb


Saturday September 30, 2017
(open gym is 11am-12pm)

FITNESS (8am and 9am)
8 Rounds of Tabata
A- Hollow Body Hold
B- Lunges

A- 15 Ring Rows
B- 15 Air Squats

Goblet Squats
KB Swings (53/35)
V-Ups or Lemon Squeezes
- 200m single arm carry after each round. Switch arms as needed -


Weightlifting (10am)

10 week Olympic Weightlifing program
PRE-BASIC TRAINING; 2 microcycles (2 weeks)
Focus; strength and conditioning for the Olympic lifts (injury prevention), and technical review
Week 5:  
1) snatch from the deficit; 60% 3 reps 2 sets, 65% 3 reps 2 sets, 70% 2 reps 3 sets
2) 1 clean 3 front squats; 60% 2 sets, 65% 2 sets, 70% 3 sets
3) clean pulls; 70% 5 reps, 75% 4 reps, 80% 3 reps, 85% 2 reps, 90% 1 rep, 100% 1 rep 5 sets
4) front squats; 85% 3 reps 6 sets
5) clean dead lifts; 110% 3 reps 5 sets


Gymnastics (10am)


Sunday October 1, 2017
(no open hours)

FITNESS (9am and 10am)
2 Rounds
20 Bottom Half Burpees (AFAP)
rest 30 sec
50 Plate Taps (AFAP)
12 Single Leg Deadlifts (6 each)
12 Single Arm High Pulls (each)
12 Single Arm Strict Press (each)

Teams of 2

With a Running Clock in 29 minutes
From 0:00-5:00, AMRAP:
From 6:00-11:00, AMRAP:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)
From 12:00-17:00, AMRAP
Turkish Get-Ups (40/30 lb Dumbbell)
From 18:00-23:00, AMRAP:
7 Snatches (75/55 lb)
7 Push-Ups
From 24:00-29:00, AMRAP:
Row (calories)

Rest 1 minute between each station. With a Running Clock in 29 minutes
Complete as many reps as possible at each 5-minute station.

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.