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Fire It Up Fridays
24 Jul 2015

FIRE IT UP! July 24, 2015

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Did you see the videos of Papa Grouse and Young Ethan performing their first pull-ups? Papa Grouse hit his first unassisted pull-ups in what may be 50 years! Ethan has his first at the age of 12. Great work and way to FIRE IT UP GUYS!

Keep working on the hand balancing and hand walking everyone. It’s a skill that requires some dedication and regular practice. Competency in both will lead to greater gains in all of your overhead movements. Be sure to “grip” the floor with your fingers too. If you keep ALL of your weight in the heel of the palm it would be the same as walking on your heels only. Stand up from reading this and now go and try to do just that.


I have received a few questions about the events of The Festivus Games. Here is the link with all of the workouts. It explains the requirements and where there is strategy left to the individual. If you are still unsure about a particular event be sure to ask your coach.

Yes, this is a competition…BUT this is about having fun. Testing all of the hard work that you put in week in week out here at the gym. DO NOT Stress out about this. Watch this video put out by the events organizers.

If you are even slightly interested, sign up now to save some $$$$. REGISTER HERE.


Tomorrow’s 9:30am class will double as a farewell WOD for our good friend Shannon (Flahive) Marshak. Come on in, train hard and then raise a glass to say, “goodbye for now” as she and Michael are moving to Boulder, CO.

The WOD is a doozy too. :-)


Its the last week of July already. I am working on August’s programming. Be ready for some extra power work, more single leg strength work, and some grip work.

Friday 072415
A. Shoulder Press – 3×3 @ 90% of 5RM (7/2)
B. Horizontal Body Rows – 3×8 (3121 tempo)

Conditioning: 5 rounds for time
Run 1 lap (1/3 mile)
15 Front Squats, 155/105 (Rx+ 185/125)

Saturday 072515
Warm-up: 2 rounds
Run 2 laps
10 walking lunges
5 Strict Pull-ups
10 Dips
15 Air Squats

Work: Complete 5 rounds for time
15 Pull-ups (Rx+ 15 CTB Pull-ups)
12 Power Cleans, 135/95
9 Handstand Push-ups

Sunday 072615 – HEROWOD
10 rounds for time
10 Thrusters, 95/65
10 Ring Push-ups

Monday 072715
Work: AMRAP 20
Run 1 lap
12 Shoulder to overhead, 115/75
12 Back Rack Lunges (6 each leg)

ABS: A. AbWheel Rollouts – 3×10
B. Back Extension – 3×10-15

Perform A/B as a superset. Rest 2 minutes in between each superset.

Tuesday 072815
Strength: Front Squat – 3×5 add 5-10# compared to 7/16
~perform 3 sets of max ring dips between each working set

Skill: Practice your hand balancing off of the wall for 8 minutes

Work: Row 100 calories for time & distance

Wednesday 072915
Strength: A. DB Bench Press – 4×6 (compare to 7/9)
B. Horizontal Body Rows – 4×6 @ tempo of 2121

Skill: Rope climb x 10

Work: 3 Rounds for time
20 Box jumps, 20″
25 OH Swings, 24/16kg
30 Knee to elbows

Thursday 073015
Skill: Run 100M x 5
These should be about 85% effort. Focus on solid mechanics and jog back to the start.

Power: Box Jumps 5 x 2 @ max height

Work: EMOM 12
3 Power Snatches – ascend to AHAP

Friday 073115
TEST: “Helen”
3 rounds for time
Run 400m
21 Swings, 24/16
12 Pull-ups

Strength: Pistols with weight – 6×3 each leg

ABS: A. AbWheel roll-outs – 3×10
B. Reverse Hypers – 3×10-15


We are hosting our first competition (with others outside of the gym) this October 17th. CFB is proud to partner with The Festivus Games. This competition is specifically geared for the Novices, Intermediates & Masters. NO FIRE BREATHERS ALLOWED!

This is meant to be fun and put yourself a little out of your comfort zone and see how you respond. I would love to see great representation from the gym.

The workouts for the event are already posted here.

You can register HERE for the event!



We are still working on developing your handstand holds and hand walking. Be diligent as this is an elusive skill set. When you establish the muscular coordination to hold the handstand, you will begin seeing an increase in your other overhead lifts because you will have greater muscular activation and have developed the smaller stabilizing muscles of the shoulder girdle.

Saturday 071815
Warm up: Row 5k

Conditioning: Complete 2 rounds each of this relay
20 Deadlift, 250/175
15 Shoulder to Overhead, 155/105
10 Burpee Box Jumps, 24/20

Sunday 071915
Complete 5 rounds for time
Run 800m
Rope Climb x 5
50 Push-ups

Monday 072015
A. Front Rack Split Squat – 4×6 add 10# from 7/11
B. Barbell Bent Over Row – 4×6 add 5-10# from 7/11

Conditioning: “Fran”
Reps of 21-15-9 for time
Thruster, 95/65

Tuesday 072115
Warm-up: Run 1 lap (1/3 mile)

A. Handwalking – 4×50′
B. Skin the cat – 4×3 reps
C. 1 Rope Climb

Conditioning: 5 Rounds for time
Row 30 Calories
30 Push-ups (Rx+ 10 HSPU)

Wednesday 072215
A. Back Squat – 5×3@90%
B. Chins – 5×3

Conditioning: AMRAP 12
10 Pistols
6 Snatch, 135/95
3 Muscle ups

Thursday 072315
Warm-up: 2 rounds for quality
50 Swings
10 TGU’s

Skill: Handwalking – 5×50′

Conditioning: AMRAP 10
15 Deadlift, 135/95
15 V-ups
15 Unbroken Double Unders (Rx+ 30 UB DU’s)

Friday 072415
A. Shoulder Press – 3×3 @ 90% of 5RM (7/2)
B. Horizontal Body Rows – 3×8 (3121 tempo)

Conditioning: 5 rounds for time
Run 1 lap (1/3 mile)
15 Front Squats, 155/105 (Rx+ 185/125)

10 Jul 2015

FIRE IT UP! July 10, 2015

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Fire It Up! Fire It Up!

Boom goes the FIREWORKS! The 4th of July has come and pass. We are officially in summer and that means beaches and BBQ’s and more opportunities for social engagements. It’s awesome, I know. With BBQ’s there are beers, margaritas, and other concoctions. Enjoy them! Hell this is life. Don’t be the person at the party that brings his own food or doesn’t partake in a nice, cold, brew because you’re “training”. Your friends will stop inviting you to hang out. Seriously. Relax and enjoy. Be sure to drink some agua in between and don’t go crazy with the booze. Then be sure to get back to your clean eating and training.


In case you missed it, this month the programming is focusing on the following areas: Front squats & front rack split squats, some light volume/speed work with running, and hand balancing/hand walking.

The front squats are going to be programmed at an increasingly higher intensity (beginning off of the 3RM) and alternated with the split squat to develop more single leg strength. Next month we are going to be training the squats exclusively with single leg movements (Thank G2)!

You will see running at least 3x each week. Either within the WOD or as a stand alone. The distances will vary with the majority in the 200m-500m ranges. It’s not necessary to time each interval when they are programmed but rather put in a strong effort and minimize the rest. We will be testing this in the next month.

All of the handstand balancing and hand walking is a higher level skill and will improve the strength of your shoulder girdle. Thus you will improve your overhead lifts and you should see improvement in your snatch as well.

There you have it. Consider yourself in the know.

Saturday 7/11
A. Front Rack Split Squat – 4×6
B. Barbell Bent over row – 4×6 (add 5-10# from 7/2)

5 skin the cats
10 OH Swings, 32/24
200m run

Sunday 7/12
Skill: Run – 5x200m

Conditioning: “Roy”
5 rounds for time
15 Deadlift, 225/155
20 Box jumps, 24/20
25 Pull-ups

Monday 7/13
Skill: Handstand Holds (off the wall) 6 x 30-60 seconds

Odd: 7 CTB pull-ups
Even: 30 UB Double unders

Odd: 3 Snatch
Even: 30 UB Double unders

Tuesday 7/14
Warm-up: AMRAP 8 “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

A. Deadlift 5×5
B. Push Press 5×8 @ 70% of 1RM

8 KTE’s
8 Push-ups

Wednesday 7/15
Warm-up: Run 1 mile
50 TGU’s
Run 1 mile

Skill: Handwalking 4×50′

ABS: Back extensions 3×15
AbWheel rollouts 3×10

Thursday 7/16
A. Front squat 3×5 (add 5-10# from 7/7)
B. Horizontal Rows (rings or suspension trainers) 3×8

Conditioning: 7 rounds for time
7 Back squats (from the ground), 135/95
7 Handstand push-ups

Friday 7/17
Warm-up: “Grace – Lite”
30 Clean and Jerks (GTO), 95/65

A. Dumbbell shoulder press – 4×8
B. Weighted Step ups 4×8 each leg

Conditioning: 6 rounds for time
20 Lunges each leg with a 45/25 plate overhead
10 Ring Dips
200m run

03 Jul 2015


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The handstand push-up test on Wednesday netted 22 consecutive reps from Matt “MEATON” and 14 reps from Cori B! Great job by the rest making the Gym Record Boards!

Today we are observing the Independence Day of our great nation. To honor her, I have programmed a #HEROWOD that we have not yet performed here at CFB: “Bull”. “Bull” consists of 2 rounds for time of:

200 Double Unders
50 Overhead Squats, 135/95
50 Pull-ups
1 Mile run

It is dedicated to U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Put your head down and grind this one out. Share a barbell with a friend to build in the rest on the squats. When you are done, raise a glass!


June is now behind us and we are moving on from our focus with the Snatch, Handstand Push-up, and high volume Back squat. It was obvious that the “laser beam” focus really paid off with the results by you all.

This month we are going to shift focus from the back squat to the front squat AND the front rack split squat. There won’t be high volume but there will be high intensity each time and then testing at the end of the month to see where the new 1RM/3RM falls. These two movements are going to immediately transfer to other lifts: clean, snatch, thruster, pistols.

On the gymnastics front, we are transitioning from the HSPU to hand walking and hand balancing off of the wall. It’s time to break free from our comfort zones and grow.

Last, we are going to improve your work capacity via focusing on running and rowing both within the WOD’s and outside of the WOD with repeats.

Friday – 7/3
“Bull” – 2 rounds for time
200 Double Unders
50 OH Squats, 135/95
50 Pull-ups
Run 1 mile

Saturday – 7/4 OPEN GYM (9-10:30)
Lumberjack 20 or LEVEL 1 TEST

Sunday – 7/5 – LEVEL 1 TEST

Complete 5 rounds of:
1 Strict Pull-up, 1 rep   from full extension to chin over bar, no kip
1 Dip, 1 rep   active shoulders, full lockout at top, greater than 90 degree at elbow
1 Horizontal Ring Row, 1 rep  hands touch chest
3 sec. L-sit, active shoulders, knees above hips, legs almost straight, demonstrate control
1 sec. Handstand, on wall, tight hollow body, demonstrate control

Complete in less than 5 minutes, 2 rounds of:
250 meter row
10 dumbbell snatchs per arm (20 total) 25# women, 35# men
10 x 10″ box jumps

Monday – 7/6
Skill: Run 1600m

A. Dips – 3×3
B. Chins – 3×3

5 rounds for time
Row 250m
25 Thruster, 95/65

Tuesday – 7/7
Strength: Front Squat, 3×5 reps @ 90% of 3RM

Skill: Handwalk 4×50′

Conditioning: AMRAP 7
7 Burpees
7 Double Unders
7 Toe 2 Bar

Wednesday – 7/8
Conditioning: “Diane”
Reps of 21-15-9 for time
Deadlift, 225/155
Handstand Push-ups

Recovery: Row 1k

ABS: Ring/Suspension Plank holds – 5 x 30 sec up to 1:00

Thursday – 7/9
Skill: Run 3x600m

A. DB Bench Press – 4×6
B. Strict Toe 2 Bar – 4×6
C. Handwalk – 4×50′

75 Wallball shots for time
M-20# to a 10′ target
W-15# to a 9′ target

Friday – 7/10
1. Power Clean – 5×3
2. (1 Push Press + 1 Jerk)/2 x 5 sets

Complete reps of 18,15, 12, 9, 6, 3 for time
Burpees to a 45# plate

When you walk up the stairs to the lounge, you notice the 5 poster boards hanging on the wall. The poster boards are the original creation of Dave Werner, founder of CrossFit Level IV and they define a limited set of physical skills and set progressive benchmarks in these skills.


Using these benchmarks, you can develop a personalized set of goals for improving your fitness. The purpose of these boards is to help the majority of our members to develop truly well rounded general fitness. A typical daily conversation that I have with members and prospects is the purpose of his/her training. Many times the answer is a generic “get fit”. Well that is exactly what CrossFit was designed for but it can be difficult to know if you are in fact on the best path to achieve just that.

Human nature is to keep working on what we are good at, our strengths, and skip the things we are not good at, our weaknesses. Using the Athlete Skill Levels Charts you can determine where you presently are AND how to make sure that you are working on all aspects to progress forward.

It’s important to understand what each level represents to understand where you are today:

Level I – You can move like a human. You’re not in particularly good shape, but if your town floods, you can get in a rescue boat without a firefighter pulling you in. If you can’t do three pull-ups, and three dips, you don’t have healthy shoulders. If you can’t squat all the way down comfortably, your hips are not healthy. These are basic health problems in the sense that they affect your quality of life. Fixing these problems generates a lot of self-confidence, and sets the stage for further progress.

Level II – You’re not a competitive athlete, but you’re an active, fit person who can tackle whatever you want to do. All of your joints have full range of motion and adequate strength. You know how to create stability and power. You are ready to dive into learning any new physical activity that may interest you. Being this capable is so much fun!

Level III – This is general fitness for a competitive athlete. That’s already pretty rare territory. Most adults don’t need all this, but it can be fun and give you some challenging goals. If you’re not working on Level III – for instance, if you can’t do a few strict dead hang muscle ups – you have no business entering the CrossFit Open and expect to get to Regionals or expect to be in the top 25% globally.  Stop being delusional about what you can do. Treat the problem.

Level IV – The Level IV goals explore the limits of general fitness. They are attainable only through many years of smart consistent training. None of the individual goals are very advanced when compared to a specialist in that field, but the combination of these qualities is very hard to achieve. For many, if not most people, this level of all around fitness is just not practical. Not practical because achieving all of these skills simultaneously means that you have really become a specialist in general fitness. Many, many people can perform some of the skills listed in Level IV, while at the same time they are unable to perform several Level II skills. Perhaps the best use of these levels is when you are able to realize that you are already “good enough” in one area, and can then focus on an area that needs work.


It is Friday baby and its time to Fire It Up! This has been a busy week with a lot of Private training sessions in addition to my classes. It is awesome when you can have provide that one on one attention and you see the Athlete really get it! Whether it is remaining patient on the pull for the snatch or really understanding the connection on the rower and how to be more efficient while using the recovery to better performance to completing your first forward roll. Ever. When an athlete finishes a movement or hits a lift and turns to me and states that it “never made sense to me like that before” then I know that there are going to be some great progressions coming soon. If you haven’t booked a session lately with your Coach, I highly suggest you do. Tell him what you want specifically to work on and you will have a blast.


This Friday is the 4th of July. There will be one class at 10am. The doors will open at 9:30am and we will be firing up the grill afterwards. Bring some food to share for the grill and your favorite side dish. Friends and family are welcome too!


The month of June is coming to a close. How have your handstand push ups improved? Wednesday 7/1 will be our final retest. On Wednesday you saw a glimpse of our next squat focus, the front squat. Next week will be a more thorough breakdown of what we will be working on.

Saturday 6/27
Strength/Skill: (G1) Handstand holds 7 x 1:00 or 7 x max time off the wall

Conditioning: With a partner, complete 100 TnGo Power Cleans for time


Two bars per team with one person working at a time. The partner resting is in active rest holding a Front Rack position with his/her bar. If the Front rack is dropped, then the set must stop and alternate to the other athlete.

Sunday 6/28
30 rounds for time
5 Wallball shots, 20/15
3 Handstand Push-ups
1 Power Clean, 225/155

Monday 6/29
Skill/Strength: (BB2) Power Snatch 10×2 (add more weight than 6/5)

Conditioning: AMRAP 12
10 Alternating DB Snatch
15 Box Jumps, 24/20
15 Knee to elbows

Tuesday 6/30
Strength/Skill: Back Squat 4×12, add 5#+ to the weight you used on 6/18

Conditioning: For time
30 Muscle ups
50 CTB pull-ups
75 Pull-ups

Wednesday 7/1
TEST: Strict Handstand Push-ups

Conditioning: Row 3k for time

ABS: 3×10 AbWheel/BB rollout

Thursday 7/2
Skill/Strength: A. Shoulder Press 5RM
Skill/Strength: B. Bent over BB row, 3×5 with a 3122 tempo

Conditioning: EMOM 20
3 Clean + 1 Jerk, ascending load to AHAP

Friday 7/3 – 4th of July TBA

19 Jun 2015


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A little bit of competition, when healthy, is a great thing. Yesterdays conditioning piece of 50 burpees was a great test. It became even better when a little jawing came down from our “eldest” of tribal elders Nigel, aka “Pencil Neck”, questioned Omri’s, newly crowned “Top Knot”, work capacity. Top Knot proceeded to finish his 50 burpees 30 seconds faster than Pencil Neck with a time of 2:35. A little bit of competition is a good thing indeed.



On Wednesday Abigail, my 5 year old, graduated from her Pre-K program. It is amazing how fast time goes. I was just having a conversation with Thor and he was discussing how his house is now an empty nest since his youngest is beginning college. Blink and before you know it, 10 years has passed.

It is so important to live your life in the present. Enjoy each and every moment you have with those you love and do the things you enjoy to do. Our role here is to get you into the best shape possible so you can continue to enjoy everything at a very high quality.

An excellent tool to help you grow into even better fitness is the Athlete Level’s 1-4 that we have on the wall leading up into the offices and lounge. These are a guide to assist your personal development to becoming the best possible version of you. Next week I am going to post up two blogs that will explain better how to use the standards and how we can help.


This begins the 4th week of our Snatch, Back Squat, & Handstand Pushup focus. Be sure to be recording the results for comparison and improvement from week to week, increase the intensity when you can.

Sunday 6/21 “Father’s Day”
Strength/Skill: (BB2) Snatch – 7×2 reps @ 90% of 6/13
use your most recent 1RM if you didn’t train on 6/13 or 92.5% of your 2RM

Conditioning: “Tumilson”
8 rounds for time
200m Run
11 Dumbbell Burpee Deadlift, 60#

Monday 6/22
Strength/Skill: (BS 2)Back Squat – 10×2 reps (add 5-10 pounds more than 6/12)

Conditioning: Partner WOD
Alternating 6 rounds for time each
6 Push Press, 135/95
6 Hang Power Clean, 135/95
6 CTB Pull-ups (RX+ 6 Bar Muscle-ups)

Tuesday 6/23
Skill/Strength: (G3)Handstand Push-ups – 10×3 reps (increase ROM compared to 6/11)

Conditioning: “Jerry”
For time
Run 1 mile
Row 2k
Run 1 mile

Wednesday 6/24
Strength/Skill: Front Squat 3RM

then, 3×12@75%

Conditioning: Every OTHER Minute On the Minute
Wallball Shots – max reps
M-20, F-15

Thursday 6/25
Skill/Strength: (BB1)1. Heaving Snatch Balance – 3×3 (add 5-10# more than 6/1)

2. Hang Squat Snatch – 6×2 (add 5# more than 6/1)

Conditioning: 3 rounds for time
40 Double unders
21 Swings, 32kg/24kg
10 Pull-ups

Friday 6/26
Strength/Skill: A. Bench Press – 6×3 (3 warm up sets then 6 straight sets)
B. 1 Rope Climb (Rx+ legless rope climb)

Conditioning: AMRAP 12
Run 400m
50 Air Squats

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12 Jun 2015


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It’s Friday baby! I won’t be with my morning crew today while I am still a “Single Dad” but thankfully Jess will return this evening and next week…ITS ON! I miss my morning crew if you can’t tell.

I have really enjoyed this week’s programming. Us coaches have already begun seeing improvement in both the snatch and handstand push-ups with the extra skill work that has been built in. Courtney finally broke the century mark on her Power Snatch and she got it for 2 reps! It has been a 2+ year struggle to hit that marker. If you need more help than we can give you in the class session, book a private with your coach. Even a 30 minute drill session will help!

If you are missing class, don’t miss the practice. These skill sessions are essential for your continued development as an athlete. If you are not attacking them with at least the same tenacity you would your favorite #HeroWOD or #girlwod then you are spinning your wheels.

Give 100% at improving 1% each and every day you walk through the door. Do this and look back in 365 days and WOW!


The new Saturday schedule begins tomorrow. The Gym will be open 9am – 1pm. There is ONE class at 9:30AM. It is a TEAM WOD.


Coach Mickey and the Sunday crew is heading to the China Pearl after class for brunch. Here are the details one more time in case you missed the email:

  1. We’ll be taking the 9:30 AM class and then heading over to China Pearl with an ETA of about 11:15/30.
  2. You don’t have to do the 9:30 class, but there’s a good chance you’ll be waiting for us in the event we run late.
  3. It’s probably worth carpooling there and back. Please reply to this email if you need a ride or would like a ride. Ideally, we would get four people to car and park at Beach Street lot (40 Beach Street) for $12.
  4. There may or may not be an opportunity to take in either bubble tea or Vietnamese iced coffee afterwards. The group will decide.


Sunday 6/14 – “Brian”
3 rounds for time
5 Rope Climbs
25 Back squats, 185/125

Monday 6/15
Skill/Strength: (G1) Handstand Holds – 6 x :30-1:00 holds hold longer than 6/3

Conditioning: EMOM20
Odd: 2 Clean + 1 Jerk
Even: 2 Bar Muscle-ups/5 Chest to bar pull-ups(upper abdomen)

Tuesday 6/16
Conditioning: 5 rounds for time
Run 600m
30 KB swings, 24/16
30 Box Jumps (step down only)

Wednesday 6/17
Skill/Strength: (Muscle Snatch + Power Snatch)/2 x 5 sets

Conditioning/Test: “Randy”
For time
75 Power Snatches, 75/55

Thursday 6/18
Strength/Skill: (BB1)Back Squat – 4×12, same weight across all 4 sets. Load the bar heavier than 6/2.

Strength/Skill: Push Press – 3×3, use the same weight across all 4 sets. ~90-95%

Conditioning: For time
50 Burpees with a 6″ overhead reach

Friday 6/19
Skill/Strength: (G2)Handstand negatives – 6 x 5 sets with a  tempo one second slower than 6/7. If you missed 6/7, then you should move at a tempo of 3 count down to one AbMat.

Conditioning: Complete reps of 21-15-9 for time
Deadlift, 225/155
Pull-ups (Rx+ CTB Pull-ups)

Saturday 6/20
Complete for time as a TEAM of 3 relay style
Row 1k
75 Squats
50 Double Unders
25 Pull-ups

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05 Jun 2015


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First week of June is in the books and so far it has been a doozy. On Monday we broke down the Snatch with the heaving snatch balance and the hang squat snatch. Both of these Drills really dial in using the hips and legs to get the bar in the overhead position rather than trying to rely on your arms.

Tuesday was #gutcheck time with the 4×12 Back squats at 70-75%. We will be hitting this again in the middle of the month and the goal will be to push the intensity up to 75-80%. Be sure to employ some breathing squats between those reps! “Rahoi” followed the back squats. This was the first time we had programmed this #HEROWOD benchmark, and it was a pure engine workout.

The rest of the week proved to be just as challenging as many of you have mentioned that you are pretty sore in a good way. The static holds, with attacking specific skills is going to elevate your abilities to do more work and thus become more fit!


Tomorrow is our Field Day at Christian Herter Park from 10-1. It’s a chance to get out of the gym and use our fitness with sport activities. There are going to be a ton of fun events that will also be challenging as well. Some activities include: tug of war, flag football, hammer throw, hoover ball, etc.

Afterwards we are going to be grilling some food. Bring something to through on the grill or your favorite side dish!


Lot’s of good training going into this week. Test days are Sunday, Monday, Tuesday and next Saturday. Only Sunday is a MetCon test with another new #HEROWOD “Jag 28″. The remaining days are strength and power tests.

Sunday 6/7
Strength/Skill: (G2)Handstand Push Up Negatives – 6 x 5 reps (Rx+ deficits)

Conditioning: “Jag 28″
Run 800m
28 Swings, 32kg
28 Strict Pull-ups
28 KB Clean & Jerk, 2 32kg
28 Strict Pull-ups
Run 800m

Monday 6/8
Test: Deadlift – 5RM

Conditioning: 3 rounds for time
10 Power Clean, 155/105
10 Front Rack Lunges, 155/105
10 Front Squats, 155/105

Tuesday 6/9
Strength/Skill: (BB1)Snatch
Hang Snatch High Pull + Hang Power Snatch – 2 reps x 6 sets

TEST: Shoulder Press – 3RM

Conditioning: AMRAP6
20 Calorie Row
10 Ring Push-ups

Wednesday 6/10
Conditioning: For time
Run 600m
21 Wallball shots, 20/15
21 Toe 2 Bar
Run 600m
21 Toe 2 bar
21 Wallball shots, 20/15
Run 600m

Thursday 6/11
Skill/Strength: (G 3)Handstand Push-ups 10 x 3 reps
Work to the range of motion you can with strict form. Advanced/Rx+ practice deficit HSPU

Conditioning: Complete 5 rounds each for time
Row 500m
rest 1:30 between efforts

Friday 6/12
Strength/Skill: (BS2) Back Squat 10×2
warm up to 90-95% of your 1RM and perform 10 sets at that weight

Conditioning: AMRAP15
8 Pistols (alternate legs each rep)
10 Dips
12 Burpees

Saturday 6/13
Strength/Skill: (BB2) Snatch 1RM – build up to a 1 Rep max for the snatch

TEAM WOD: Team of 4 relay style
21 Thruster, 95/65
21 Box Jumps, 24/20
21 Power Cleans, 135/95
Run 600m

29 May 2015


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The end of the pull-up/dip cycle is upon us with todays retesting. It has been two months (April 1) since beginning. This morning’s classes rocked out a ton of PR’s. Big shout out to Elizabeth in the 7am class, she got her first kipping pull-ups and unsupported dips. Another round of applause to Shirtless Bob in banging out 26 ring dips! That is an elite number.

Be sure to be logging your results into ZenPlanner. I recommend going to the link on your smart phone and then adding the app to your home screen. It will permit you fast and easy access. The benchmarks & tests are what are most important. The daily workout is great for comparison and for gauging how to scale workouts with similar movements and load intensities.


Beginning Monday the new class schedule will go into effect. It is:

  • PM Classes Shift to 30 Minutes Later
    1. 5pm
    2. 6pm
    3. 7pm
    4. Gym will remain open until 8:30pm Mon-Thurs
  • Friday PM Schedule
    1. 5pm
    2. 6pm
    3. Open Gym Until 8pm
  • Saturday AM Schedule
    1. 9am – 1pm OPEN GYM AVAILABLE
    2. ONE Group Class at 9:30AM
    3. 10AM Oly remains unchanged
    4. Various workshops will be made available by staff
  • Sunday 9:30AM HERO WODS
  • Mobility will be offered on Wednesday evenings at 5:30pm


The Programming for June is going to have a focus on developing/improving the Snatch, the Handstand Push-up, and the Back Squat. Throughout the month this is the template we will be following:

Gymnastics (Handstand Push-ups)
Day 1 – Handstand holds
Day 2 – Handstand Push-up (negatives only with a tempo)
Day 3 – Handstand Push-ups (reduced range of motion to deficit extreme range of motion)

Barbell (Snatch)
Day 1 – Partial Lift or component of the lift (hang snatches or heaving snatch balance or pulls)
Day 2 – Full lift (power or squat snatch)

Strength (Back Squat)
Day 1 – Moderate Intensity, higher volume – 4×12 reps
Day 2 – High Intensity, low volume – 10×2 reps

If the days you are attending classes happen to fall on a day that we are not performing one of the above skills, it should be a priority to get in the work that you missed. Each week in the FIF blog post, the breakdown for the class will be posted on the day it is to be performed.

Upcoming Week

Saturday 5/30
TEAM FGB (Task Priority)
Complete 3 rounds
25 Wallball shots, 20/15
25 KB Swings, 24/16kg
25 Box jumps, 20″
25 Push Press, 75/55
25 Cal row

Rest 1:00 between rounds. Score is total time including the 2:00 of rest.

Each teammate must complete the entire circuit before the TEAM rests 1:00 minute. Only one person working at a station at a time and you cannot move on to the next movement until everyone completes 25 reps of their respective movement.

Sunday 5/31
Complete 6 rounds for time
10 Power Clean, 135/95
10 Push Press
10 Burpees to a 6″ target overhead

Monday 6/1
(BB 1)Strength/Skill: 1. Heaving Snatch Balance – 3×3, warm up to moderately heavy weight and complete 3 sets of triples
2. Hang Squat Snatch – 6×2, build up to a heavy load for the day and perform 6 sets of doubles at that weight. Begin the lift from the knees.

Conditioning: 3 rounds for time
Run 200m
21 Swings, 32kg/24kg
6 Strict pull-ups

Tuesday 6/2
(BS 1)Strength/Skill: Back Squat – 4×12, warm up to a moderately heavy weight (approx 70-75% of your 1RM OR ~82% of your 5RM) and complete all 4 sets at that weight.

Conditioning: “Rahoi”
12 Box jumps, 24″/20″
6 Thrusters, 95/65
6 Bar facing burpees

Wednesday 6/3
(G 1)Skill/Strength: Handstand holds – 6 x 30 seconds up to 1:00, supported against the wall. If you can already hold 1:00 then perform on a parallette.

Conditioning: Reps of 21-15-9 for time
Ring Dips
Front Squats, 135/95

Thursday 6/4
Skill/Strength: A. Pistols – 6×10 reps
B. 6×3 – Muscle Ups, scale to 5 chest to bar pull-ups if you cannot perform bar muscle ups and pull to the upper abdomen.

Conditioning: AMRAP 12
10 Deadlift, 315/225
15 Pull-ups

Friday 6/5
(BB 2)Strength/Skill: Power Snatch – 10×2, 10 sets begin once you are at 70%+ of your 1RM

Conditioning: AMRAP 17
10 Alternating DB Power Snatch, 60/40
15 Box Jumps, 24/20
15 Knee to elbows

Saturday 6/6 – Field Day


Courtney Swaney liked this post
22 May 2015


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Push Press 3RM. Bar Muscle-ups. Power Clean 3RM. Pistols! I personally witnessed breakthroughs in these movements this week and that gets me totally FIRED UP! This is what gets me up every morning and excited about coming in to the gym. People giving 100% to improve 1%, EACH and EVERY day.

Greg hitting his first pistols. Omri stringing 4 bar muscle-ups together. Zoe hitting 3 Power Cleans at what was her previous 1RM. I love it! Nothing is impossible, as long as you are willing to put in the time and effort (100% to improve 1%). Keep it up!


Memorial Day Murph is Monday at 10am. There will NOT be any other classes the rest of the day. After join us for some food and drink. To help me gauge the amount of food, reserve your spot on ZenPlanner Here.


Beginning in Monday June 1 the following class schedule changes are going to be effective:

  1. PM Classes Shift to 30 Minutes Later
    1. 5pm
    2. 6pm
    3. 7pm
    4. Gym will remain open until 8:30pm Mon-Thurs
  2. Friday PM Schedule
    1. 5pm
    2. 6pm
    3. Open Gym Until 8pm
  3. Saturday AM Schedule
    1. 9am – 1pm OPEN GYM AVAILABLE
    2. ONE Group Class at 9:30AM
    3. 10AM Oly remains unchanged
    4. Various workshops will be made available by staff
  4. Sunday 9:30AM HEROWODS
  5. Mobility will be offered on Wednesday evenings at 5:30pm


Many of you responded to our survey stating that the schedule was impacting your ability to attend classes more regularly. This is to help with that specifically. If you still have trouble getting in for the class, we are going to remain open until 8:30pm Monday – Thursday.

On Saturdays the 9 & 10 have been far more popular than our 11am class. In the summer, there are far more people traveling or those wishing to get in for a workout and then shoot off to the beach. Thus we are going to consolidate to a 9:30AM class. The programming for this class will be a Partner/TEAM WOD accompanied with a throw down type of atmosphere. Saturday will be Funday!

Sundays will remain the same and the programming will become HeroWods!


Saturday 5/23
Strength/Skill – Pull-up Ladder 4 x 1-5 (scale up with weight)

Conditioning: “Tailpipe”
With a partner, each complete 3 rounds for time
Row 250m
Double KB rack hold

One begins on the row, the other begins in active rest with 2 24kg kettle bells in the front rack position. Switch positions when the 250m is rowed. The WOD is complete when both have completed 3 rows and 3 rack holds.

Sunday 5/24
Strength/Skill: Overhead Squats – Max Reps Bodyweight
scales – 3/4BW, 2/3BW, 1/2BW, etc

Conditioning: 7 rounds for time
30 Unbroken double unders
15 Power Snatch, 75/55

Memorial Day 5/25 – 10AM class ONLY
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Partition the pull-ups, push-ups, and squats any way you want. Begin and end with a 1 mile run.

Tuesday 5/26
Strength/Skill: Jerk 7×2 (ascending)

Conditioning: “Guts”
Complete for time
Row 1k
30 Front squats, 135/95

Wednesday 5/27
Conditioning: 10 x 100m sprints
record your fastest time

ABS: 5 x 10-15 GHD Back Extensions
5 x 10-15 Knee to Elbows

Thursday 5/28
Strength/Skill: Back Squat – 5RM

Conditioning: AMRAP 8
15 Hang squat cleans, 95/65
5 Handstand push-ups

Friday 5/29 – RETEST DAY
TEST: Max Pull-up Test
TEST: Max Ring Dips

Conditioning: “Jonescrawl”
3 rounds for time
10 Deadlift @ 115% of bodyweight
25 Box Jumps, 24″/20″

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