Programming for April 29th through May 5, 2019

Athlete: Alison Pristera Photo: @supercleary

Athlete: Alison Pristera
Photo: @supercleary

Congratulations Kate Flynn!! She finished 3rd in her PowerLifting Meet this weekend in Brooklyn and qualified for the National Power Lifting Championships in Chicago.

We are having an In-House 3 Person Team Throwdown on Cinco De Mayo.
Please see the workouts at the front desks and sign up there as well.
More details are listed below under Sunday’s program.
There will be an athlete from each of three divisions on each team to keep all teams even.
Any questions, see Coach Rob.

If you ordered Murph apparel and have yet to be charged, please see someone at the front desk.
The apparel should be in at the end of the week.

Hats are still available to pre-order. The popular black multi-cam color is on back order until early June so be aware of that when ordering. We will be getting them but it will be a little bit of a wait.

Monday April 29, 2019

400m Run
10 Lateral Box Step Ups (each)
10 Groiners
35 Sec Table Top Hold
35 Unbroken Wall Balls
10 Beat Swings (TTB focus)

STRENGTH: Front Squat Triples
2x3 @65%
2x3 @70%
1x3 @75%

**2 second pause at the the bottom of each rep**

400m Run
12 Toes to Bar
24 Box Jumps (24/20)
36 Wall Balls (20/24)
400m Run
36 Wall Balls
24 Box Jumps
12 Toes to Bar
400m Run

This is our deload week for front squats and we are using the 2 second pause at the bottom of each rep. For the past three weeks, we have trained toes to bar in intervals of 15 seconds on, 15 seconds off. You should know how many reps you can consistently hit in that small window of time. Take what you have learned in the past few weeks and use it in the workout today. The goal for wall balls is large sets (unbroken). The workout will take about 15 minutes. Manage you reps through each movement knowing what lies ahead of you. Today we are training strength, endurance, stamina, flexibility, balance, coordination, power, agility and accuracy.


400m Run
30 Sec Table Top Hold
30 Sec Front Plank
30 Sec Side Plank (each)
10 Lateral Box Step Ups (each)
10 Groiners w/ pause
10 Pause Wall Balls

STRENGTH: (week 5)
Every 3 Minutes for 5 Sets
5 Front Squats (moderately heavy)
5 Box Jumps

400m Run
20 Wall Balls
20 Step-Ups
20 Sit-Ups


Tuesday April 30, 2019


3 Minute Heels Down Row (75%)
10 Inchworm Push-Ups
100m Overhead Plate Walk
10 Handstand Kick Ups (away from the wall)
20 Alternating Top Down Strict Press (light)

STRENGTH: Strict Handstand Push-Ups
15 Minutes
5-7 Unbroken Sets @40% of MAX SET found 2 weeks ago
(rest as needed between each set)

What if I don't have them or can't do that many in a row?

2x8 Seated Press @35% of SA 8RM with a 5151 tempo
2x5 HSPU Negatives w/ a deficit

For Time:
2K Row

- rest 5 minutes -

4 Minutes Max Push-Ups
(vest optional)

This is the second week in a row of working on our strict handstand push-ups. Like last week, we are continuing our progression and building off of it. You will have a 15 minute clock to get your work done. This means use as much or little rest time as needed. If your unbroken number of reps is 4 and you are able to do 4 unbroken on the minute, do that. This will better prepare you for when you see the movement in a workout. For those of us who do not quite have hspu, we are doing a mix of seated dumbbell strict press with a tempo as well as hspu negatives with a deficit. What does this mean? We want to be in control as we lower to a mat lower than where our hands are placed. We are creating the control, strength and stability here. For the workout, it should be no surprise that a 2k row test was coming. It was announced to some classes last week and the preparation has been in the program for weeks. You are all capable of performing at a high level today. Hold a pace you can sustain for the majority of the row and then go for it. Once you finish the row, walk around for 5 minutes and then you have 4 minutes to accumulate as many push-ups as possible. Today we are training strength, power, speed, endurance, stamina, coordination, accuracy, balance and flexibility.


20 Row Strokes Legs Only
20 Row Strokes Legs + Arms (focus on position)
20 Row Strokes MAX POWER
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5 Push-Ups
20 Single Arm High Pulls (each)
10 Beat Swings

EMOM 10 (week 5)
5-9 Pull-Ups
(You must be able to do 3 strict if you plan to kip)

5 Rounds
300m Row
20 Push-Ups
20 Single Arm Strict Press (10 each)


Wednesday May 1, 2019

Running Mechanics led by coach
Angle (forward lean)
40m Fall Outs
20m March
20m A-step
800m Run
10 Groiners
10 PVC Pass Throughs
10 PVC Arounds the World
10 PVC Snatch Balance

Empty Bar Full Snatch Drills w/ Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Snatch
1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Snatch

6 Minutes to Build to 75-80%

6 Snatches (75-80%)
400m Run

There are not many things to focus on today. It is a great day to practice your snatch technique and get some
solid reps in. We will go through some form for running as we warmup and your coach will lead your through
the empty bar drills before you have time to work up to the weight you'll use in the workout. The workout is 20
minutes and all about consistency. These snatches are intended to be full squats but can be powered if needed. The target number of rounds should be 4-5 depending how heavy your barbell is and how well you can move through each set and keep your 400s around the same pace. Today we are training strength, power, speed, endurance, stamina, coordination and balance.


Running Mechanics led by coach
40m Fall Outs
20m March
20m A-step
400m Run
10 Single Arm RKB Swings (each)
10 Sciatic Nerve Floss (each)
20 Alt Toe Touches

90 Sec Front Plank
- rest 1 minute -
90 Sec Right Side Plank
- rest 1 minute -
90 Sec Left Side Plank
- rest 1 minute -
90 Sec Empty Bar Overhead Hold

3 Rounds
400m Run
30 DB Snatches
100m Double Farmer Carry


Thursday May 2, 2019

5:30am Class will begin at 5:15am today!

30 Sec Kneeling Butt to Heel
20 Beat Swings
15 Sec Top & Bottom of the Dip Hold
15 Single Arm High Pulls (each)
30 Sec of A-Steps
50 Plate Taps

800m Run (vest optional)
15-20 Pull-ups
15 Sec Top of the Ring Support Hold
15 Sec Bottom of the Ring Support Hold
10-15 Dips (ring or bar)
4 Minute Ski (30-40 SPM)
4 Minute Bike (Remain at the same RPM the entire time)

Goal: Get through 2 rounds

This is another long Thursday workout as we near closer to Memorial Day Murph. Building aerobic capacity
takes a long time and understanding your pace is essential in doing so. The AMPRAP today includes a few
pieces that you'll see in Murph. If you have a vest and wish to practice with it, use it for the 800m run, pull-ups
and dips. We have biked and skied for longer periods of time so you should be aware of your capable pace for these two machines. Also, know you go right back into the run afterwards. Today we are training strength,
endurance, coordination and balance.



The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the designated time slots of 11am and 7pm.
Even though the programs are the same today, we ask you to follow this. Thanks.


Friday May 3, 2019

2 Sets
2 Minute Bike or Ski
10 Burpees
10 Tuck Jumps
10 Band Aparts

STRENGTH: Bench Press
12 Minutes to Build to a Heavy Double

10 Rounds (5 each)
"I Go You Go Rounds"
5 Bench Press
5 Power Cleans

**Ideally using the same weight for both movements**
**Around 70-80% of today's strength**

After a long endurance wod yesterday, there's a ton of strength today. We haven't benched in a while so we will be going over positioning on the bench and how to properly spot a lift. We are working up in weight hitting doubles. A 1RM will be coming in the near future but I want everyone to get comfortable benching again before we go for it. You will need to remember the number you hit for the double because that is the ideal weight we will use for the wod. With a partner, hit a full round before you rest and your partner goes. There will be two bars set up. One will be on the rack and the other on the floor. It you are unable to hit the bench press unbroken and/or cleans in consistent singles, modify the weight in order to do so. Today we are training strength, power, speed, balance and flexibility.


Running Mechanics (in the driveway)
20m Fall Outs
20m March
20m A-step
300m Run
15 Sec Top & Bottom of the Push-Up Hold
10 Single Arm High Pulls (each)
10 Single Arm Push Press (each)

4 Sets
10 DB Bench Press w/ 3001 tempo
10 Banded Tricep Extensions

Every 4 Minutes for 5 Rounds
300m Run
12 Single Arm Hang C&J (6 each)
6 Ball Slams


Saturday May 4, 2019

Every 20 Sec for 6 rounds
3 Burpees
5 Air Squats

30 Sec Kneeling Butt to Heel Hold
30 Pogo Hops
15 Hollow Rocks
15 V-Ups

Cone Snatch Game

A- 30 Sec Bike (75/65 RPM)
B- 10 RKB Swings + 5 Box Jumps
C- 30 Sec Sit-Ups
D- MAX Double Unders
E- Rest


Sunday May 5, 2019

Cinco De Mayo 3-Person Team Throwdown
9am Start (please arrive between 8:30 & 8:45am)

Teams will be selected Thursday or Friday.
If you have not already signed up at the front desk, do that asap.
There are no regular classes Sunday.

Event 1

“Big Mike”
1 minute Max Calorie Assault Bike
- Rest 2 Minutes -
1 minute Max Muscle Clean & Press 
- Rest 2 minutes -
1 minute Max Bench Press

**All teammates perform individually and total their scores**

RX: 135/95 
Intermediate: 115/75
Scaled: 95/55

Event 2

“Triplet Relay”
6 Round Relay (2 each person)
12 C2B / Pull-Ups / Ring Row
10 OHS / Front Squat / Deadlift
8 BFB / Step Over / Reg Burpees

Weight: 135/95 

Event 3

“Karen’s Row”
2k Row
150 Wall Balls

RX: 20/14
Intermediate: 20/14
Scaled: 14/10