Wednesday 2/4

“Fight Gone Bad!”

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

From Dan


First off, thank you all for being so patient and understanding the last two weekends while we hosted two successful seminars. I, along with a handful of our members, was able to participate in this weekend’s Level 1 Trainer Course. It has been almost five years since I took my original Level 1 and it was interesting to see how the course has changed. A quality program has to evolve and I’m happy to see that the Level 1 is even better now than when I attended the first time.

For anyone who might not know what I mean when I say “Level 1,” this link ( gives great descriptions of different coaching levels and specialty courses. The Level 1 is not just for those who are interested in coaching, but also for those who are looking to broaden their knowledge of CrossFit including foundational movements, programming, and nutrition. Maybe this is something for you? If you have any questions, feel free to talk to any of our coaches, all of whom would gladly share their experiences with you.

Bench Press

With 50% of your 1 Rep unrack and do the following without any re-racking…

3 Bench Press
30 Second Hold at the top
3 Bench Press
30 Second hold at the top
3 Bench Press
30 Second hold at the top
Rack it.

Rest about 2-3 Min

Go up to 60% and repeat

Then go up to 70% and repeat.


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