Week of March 31 through April 5

March 30th, 2014


Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm.
Boxing Class – None this week. They resume on April 11th.

Strength Program
In an ongoing effort to provide the best training possible we are adjusting our strength training to reflect 3 levels:
Green – This is for those that are new to the various strength lifts we perform. The idea is to focus on mechanics and full range of motion versus going heavy. For whatever movement is prescribed for that day, those doing green will perform 3-5 sets of 5-8 reps each. The first sets should be lighter and on the higher range of reps. The last set should be moderately heavy and on the lower range of reps.
Blue – This level will follow the 5-3-1 Strength program. This program follows 4 week cycles. Please talk to one of the trainers to explain it to you.
Black – A variety of 4-8 week cycles will be programmed throughout the year. Each cycle will have a slightly different focus. Please talk to one of the trainers about this program. This program is for our unlimited members who have been actively lifting for at least 6 months, have good form/mechanics and full range of motion. We are not trying to be exclusive. The reason for this is that these cycles require 5+ days of lifting to be effective. Also, sporadic lifting, poor form/mechanics and a lack of range of motion with these types of cycles can be unsafe and lead to injury.
In our daily postings you will now only see which body part has been assigned for that day. For specific number of sets, reps and %s you will need to follow the various plans according to the various color levels.

Monday, March 31

Strength – None

CrossFit Total
Read this to learn about the CrossFit total. Since we are starting a new strength program we want to get a benchmark of where you are. This is for our Blue and Black level athletes. Do NOT attempt a 1RM if you haven’t been working out regularly AND have been doing these lifts at heavy weights over the past 4 weeks. If this is the case, then do Green today.

Black and Blue Level

  • Back squat, 1 rep
  • Shoulder Press, 1 rep
  • Deadlift, 1 rep

Green Level
Do 3-5 sets of 5-8 reps each of the following 3 movements in any order:

  • Back Squat
  • Strict Press
  • Deadlift

For our brand new beginners this will be a perfect time to learn the mechanics of these 3 main movements.

Tuesday, April 1

StrengthGreen/Blue = Bench Press – Black = Chest

50 minute AMRAP

Wednesday, April 2

StrengthGreen/Blue = Strict Press – Black= Shoulders

“Prison Break”
2 Rounds of:

  • Dip Walk (Basics – 10 Dips)
  • Monkey bars (14 Pull-ups)
  • Low crawl obstacle
  • Climb over rope wall (Wall Hops – Hold onto rope and put feet 5x on wall)
  • Over-box Jump Circuit
  • Speed Ladder
  • Climb 15′ rope (3x Ground to Standing)
  • Traverse Climbing wall
  • 500m row
  • Carry Punching bag60/40 lbs. bag carry to pole and back

30 minute time cap on this WOD


Thursday, April 3

StrengthGreen/Blue = Back Squat – Black = Legs

15 minute AMRAP of:

  • 25 Double-unders or 100 Singles
  • 25 Box Jumps 20″/16″
  • 25 SDHP 95/65#KB SDHP 55/30#

Friday, April 4

StrengthGreen/Blue = Deadlift – Black = Core

Each round consists of 20s of work and 10s of rest. Perform 8 rounds for each of the following exercises with 1 minute of rest between exercises. You may perform the exercises in any order.

  • Push-ups
  • Sit-ups
  • Air Squats
  • Wall Ball 14/10# @ 10’/8′
  • Row for calories

Saturday, April 5

Strength – None – Black = Pull

For time:
50 pull-ups (Bands/ring rows as needed)
400-meter run
95/65 lb. thruster, 21 reps 65/35 lb.
800-meter run
95/65 lb. thruster, 21 reps 65/35 lb.
400-meter run
50 pull-ups (Bands/ring rows as needed)


With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.