Daily WOD

Wednesday, July 8th 2015


Last week we saw over 10 athletes for the FREE FOUNDATIONS sessions.  Due to the great turnout we are doing it again next week.  We so greatly appreciate you sharing the opportunity on social media and hope that we can draw another big crowd next week.  Once again, our community would not be thriving it was not for your unwavering support!

We love when our athletes can’t stay away from CrossFit… even in another country.  Here’s our very own Josh H. representing in Ireland!





Take 5 minutes to complete: 

One max effort set of kipping pull ups

Note: If you are are on a blue or green band then complete 1 max effort set of strict pull ups 





5 Ring Rows

7 Deadlifts

9 Hand Release Push ups

7 Rounds


Fitness 135/95

RX 205/135

RX+ 225/155

Yes, Dave.  We know how you feel..

Tuesday, July 7th 2015



Great job on the Push Press Monday!  We are looking forward to working on technique and strength so we can build upon this solid base we’ve established.

Today we will work on tall box jumps.  It can be just as much a mental game as a physical one when jumping higher than you are accustomed.  A trick can be to stack plates onto a shorter box so you avoid looking right at those sharp edges.  And remember to (like everything we do) keep those knees pushed out (not caved in) and open those hips to get a big high jump.

Why do we practice box jumps?  

– Develop force rapidly (i.e., explosiveness) –

– Absorb force rapidly (i.e., land softly in a stable position) –

– Replicate jumping motions used in sport –

One last thing:  sometimes getting DOWN from the box can cause unnecessary stress on the body.  We encourage you to step down from a high box if possible. Depth Jumps, an exercise where an athlete jumps down and lands from a high surface, place tremendous stress on the body—over five times an athlete’s body weight with just a 30-centimeter drop (that’s less than a foot). Only highly-trained athletes should perform Depth Jumps, and there’s no need to add extra impact to a simple Box Jump.

After each rep, step down.  Or if you are up too high to step down easily, step down onto a slightly smaller box. If you’re jumping to a 24-inch box and are new to it, step down to a 12-inch box and then to the floor.

5 Box Jumps
(challenge yourself by going higher then you would in a WOD)
10-15 GHD sit ups
4 Rounds


75 Double Unders
15 Front Squats
3 Rounds
Fitness 95/65 (150 singles)
RX 115/75
RX+ 135/95
Here’s a great hang clean sequence by Caitlin.  Great position the entire way! 
 caitlin clean

Monday, July 6th 2015



We are starting a new strength cycle — the Push Press! Monday we will establish our 1 Rep Max and we will work over the next several weeks to increase our overhead strength with this movement.


Why do we test a 1 Rep Max for our lifts?  It is a very important procedure as it helps to determine specific load settings for any given training routine. It also enables you to determine the efficiency of your training and assess the progress you have made.  If done correctly, 1RM testing is one of the safest, most accurate, strength testing procedures available. 


Plus, its fun to ring the bell when you smash that PR!


Take 12 min to find a
Find a 1 RM Push Press
400 M Run
21 KB Swings
12 Pull ups
3 Rounds
Fitness 35/26
RX 53/35
(This is a re-test from March 30th so check out your time to set personal expectations!)
What an amazing turnout for the July 4th Wittman WOD.  This community is just amazing!! 

Sunday, July 5th 2015

OPEN GYM 9a-Noon


We were overwhelmed with the incredible turnout for Wittman’s Hero WOD.  It was so fun to get in a great workout, see such amazing support of each other and get to hang out as a community.

We have a ton of pictures and will post them shortly!  

Kyle and Allen working on double unders getting ready for the WOD…
kyle and allen

Saturday, July 4th 2015


We are excited to see everyone and celebrate the July 4th holiday CrossFit-style!  We will kick off a with a Hero WOD and then relax with a pot luck community BBQ.

Today’s WOD will be “Wittman”. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Come celebrate his life and honor all of those who serve on this July 4th Holiday.  


Congratulations to this week’s foundations graduates Ally, Nikki, Alexis, Kevin A, Katherine, Phillip and Kevin E.  Welcome to the community!
foundations grads

Friday, July 3rd 2015


We will be open on Friday with a regular schedule despite many are observing the holiday with a day off from work.  Feel free to mix it up (or sleep in if you are one of the 5:30am crew members) and hit the 9:30 or Noon!

And one last reminder that we are doing a Hero WOD on Saturday followed by a pot luck BBQ.  We hope to see all of you at 11a for the WOD.  Sitter coverage will be provided!
Many of you have probably noticed more skill WODs, mobility and fewer (or lighter) barbell  movements in the workouts this week.  Please know this is intentional as we’ve just wrapped a heavy clean cycle and have been going HEAVY with a lot of shoulder to overhead.  This kind of ‘de-loading’ is really important to our training cycles as it is the secret ingredient to take your training from good to great. We assure you a week of reload like this will do you a world of good and propel you on to greater overall gains.


Strict Press 5/5/5/5/5
(same weight across)
12 Front Squats
9 Box Jumps
200 M Run
4 Rounds
Fitness 95/65
RX 115/75
RX+ 135/95
Gives “boy bands” and “girl bands” a whole new meaning … 
 boys stretch
girls stretch

Thursday, July 2nd 2015


One of the best parts about this place is the amazing community. And we are happy to see it is growing so quickly!  So if you see someone new or that you haven’t met from another class, introduce yourself, stretch together or share your strategy going in today’s WOD. We know CrossFit can be intimidating as it is, but we can do a lot to help new members feel at home from the get-go!

 Tomorrow is Coach Eric’s birthday!  Join us after the 5:30p class for a piece of cake (not Whole30 approved) and some birthday burpees!  And don’t be afraid to wear that tank top you’ve got stuck in the back of your drawer.  As Eric would say, “suns out, guns out”!


6 Strict Pull Ups with a 3 second hold at the top
12 Weighted Push Ups
4 Rounds
500m Row
50m Overhead Walking Lunge with Plate
4 rounds
Fitness 25/15
RX 45/25 (RX+ same)
Lacey contemplates her next hang clean during a busy 5:30 class… 
 lacey and group

Wednesday, July 1st, 2015

On the whiteboard we have a sign up list for Saturday’s 4th of July Hero Wod (Wittman) and BBQ. If you are planning on bringing a side please note it on the sign up.
For today’s wod, be sure to give attention to our mobility work. It is not as sexy as 500 M row or a heavy deadlift but just as important for your training. We as a coaching staff have seen some great gains in the Box’s ability to move well and we think that it is directly correlated to the improved mobility we are seeing in our members. By increasing mobility in the key muscles we can get our better into better position and perform more efficiently.
1 min Pigeon pose on a box (stretch the glutes) 
1 min Shoulder distraction with a band
2 Rounds


Every 5 Minutes for 25 Minutes
400 M Run
10 Power Snatch 
Score = slowest round
Fitness 75/55
RX and RX+ 95/65
(if you finish in under 5 minutes, rest until the next five minutes. the goal is to have at least one minutes rest between rounds.)

Tuesday, June 30th 2015

GREAT job on the 1RM Cleans.  We’ll process some of the data and get some stats published… but from the look of the WhiteBoard it was an awesome day!

We wanted to remind everyone of this Saturday’s Hero WOD and BBQ.  The 11am WOD “Wittman” will be the only WOD on Saturday, July 4th.  Following the workout we will hang around for a community potluck BBQ and drinks.  We will bring the meat and you bring a side!  We’ve created a Facebook event so please sign up if you plan on coming (so we can plan food amounts accordingly!)






Back Squats 




50 Air Squats
40 Double Unders
30 Sit Ups
3 Rounds

Fitness: 80 singles 

(This should not be more than 5 minutes per round.  Scale reps accordingly if you see your first round is longer than that!)


Randy showing great lockout and overhead position in his push press…

Monday, June 29th 2015



We’ve been working relentlessly on perfecting the Clean and now its time to see how far you’ve come.  We will be re-testing our 1 Rep Max Monday and we are excited to hear that PR bell ringing!

pr bell cleans

Remember everything we’ve been working on:  Strong pull, open those hips, bar path straight up, quick elbows and drop under that bar!  Here’s an amazing slow mo video of a virtuous Clean (this video shows the clean AND jerk, but we will only be doing the Clean).  Please note you do NOT need to squat clean (like shown here) but you certainly can!  Watch from 0:00 to 1:21 and then again from 3:05 to 4:07…






Take 15 minutes to find a new 1 RM Power Clean




Power Cleans

Burpees Over the Bar

(does not have to be bar facing)


Fitness 95/65

RX 115/75

RX+ 135/95

Friday’s 9:30a partner WOD turned into a trio of girl power…
girl power