End of Week Two!

We end week two with another fun workout incorporating all the new skills we are learning — and it’s a Partner Workout! Today we tackle Cleans (from the ‘hang’ position) and get to the rig for Knees to Chest. This workout will not only test your endurance and strength, but your core too! It’s a great one to send you off for the weekend!

Please know that you are welcome to come to Open Gym and work on any skills or do a workout. It’s always a great crew here (Sunday 9a to Noon) and we’d love to see your faces here!

Metcon (AMRAP – Reps)

18 Minutes of an ascending ladder: 3, 6, 9, 12, 15…

Hang Cleans

Burpees Over the Bar

Knees to Chest

Climb the ladder for 18 minutes.

Split reps between athletes however you’d like

Score = total reps


We enter our 5th class of the Fresh Start Challenge and are so impressed with the improvements everyone has made in such a short time. You all have made great strides with your diet and nutrition and may already be starting feel different in just a handful of classes. We are just in the beginning stages of your journey are so excited for the days to come.

WOD 5 (Workout Of the Day)


Work up to a heavy set of three back squat.


12 Minute AMRAP of:

5 Goblet Squats

10 KB Swings

15 Double Unders/30 Singles

Score = Rounds + Reps

FX: 18# (pink)

RX: 26# (blue)

RX+: 35# (yellow)


Today we officially begin the food portion of the challenge. By now, you should have cleared the processed foods out your cabinets and replaced them with whole and healthy options! Remember, this is an ‘elimination diet’ — a way to use your body as a ‘test’ to see what works (or doesn’t) for you!

It will be important to make sure you are eating enough food, particularly before and after you work out. Bring a banana or a quick burning carb and eat it a half hour before class. After class you’ll want a good quality protein immediately after (a shake, hard boiled eggs, chicken, etc.) and be sure to eat a proper meal within an hour of finishing the workout!

If you have ANY questions, feel free to reach out directly or we can discuss as a group!

WOD 4 (Workout Of the Day)

Metcon (Calories)

12 Minute EMOM:

45 Seconds assault bike

30 Second Plank (or mountain climbers)

15 Deadlifts


We end week one with the barbell! We’ll put together the pieces we’ve learned with pressing overhead using a barbell coming from the rack (the rig) for our strength portion. Today’s workout is five rounds of work for time. Meaning, we will all finish at different points — and that’s ok! We will cap the workout at 14 minutes, so we’ll be sure to scale everyone to ensure they finish well within that window. We’ll teach you solid rowing technique so you won’t be too winded getting off the erg! And our only “rule” is that we don’t put any equipment away until the last person is done. I mean, you can’t cheer them on if you’re busy putting away weights!

WOD (Workout Of the Day)

Metcon (Weight)

Heavy 3-Rep Shoulder to Overhead

Metcon (Time)

200 Meter Row

10 DB Push Press (5 each arm)

5 Burpees

5 Rounds for Time

(no title)


Great job everyone with our first CrossFit 101 class. “Half Cindy” is a challenging workout so be sure you take your recovery seriously. Be sure you are giving your body good nutritional options (natural foods), dinking lots of water, get a good nights sleep, and try to get in a walk before tomorrow’s class. Motion will help work out any soreness you are feeling.

WOD (Workout Of the Day)

FSC Balls to the Wall (AMRAP – Reps)

12 min EMOM (every minute on the minute)

45 seconds of work at:

Wall Balls

Box Step Ups (or Box Jumps)

Sit Ups