Week of July 28 through August 2

July 27th, 2014


Class Schedule
Our class schedule has been updated. The changes primarily affect the availability of our introductory “Intro” classes. We now have 5 different introductory classes. We will require everyone to attend at least one, but highly recommend beginners to attend all 5. For those that have been attending for a while, you are also welcome to take/repeat any of our “Intro” classes to review the fundamental movements. The introductory classes are marked A, B, C, D and E. Each one will have a different focus and can be completed in any order.

Specialty Classes
Beginner Olympic Lifting Class – Monday at 5:30pm-6:30pm.
Endurance Class – Wednesday at 4:30pm-5:30pm
SMR Class – Friday at 4:30pm-5:30pm

Strength Program
Click here to learn more about our strength program in our FAQ section.

Monday, July 28

Strength – Jerk Ladder
Rest about 1:00 between sets, this is not for time so do not rush it. Focus on good form. Just 1 BB at each weight follow one another through the ladder. If you need more rest take it and let people pass you. Sets will be very short. Once you reach a weight you can’t do, then you are done and get ready for the WOD.

  • 8 reps each @ 45/30# -> 65/45# -> 95/65#
  • 5 reps each @ 115/75# -> 135/95# -> 155/105#
  • 3 reps each @ 165/110# -> 175/115#

Practice the Jerk with light weight from a rack. 

Briefing: Endurance focus today. Notice the higher rep count on Push-ups for level Blue. You want to go with the movements and numbers that allow you to keep moving with little to no rest during the WOD. If you made it in last Friday hopefully you will see the benefits on your D/U today. Roll out and stretch the calves again today due to the jump rope + running.
25:00 AMRAP

  • 10 T2BLeg Raise
  • 20/10 Hand Release Push-ups
  • 30 D/U or 100 Singles
  • 400m Run


Tuesday, July 29

StrengthGreen/Blue = Back Squat + Front Squat – Black = Week 1/Day 1

Briefing: Moderate length WOD. Do not pace too much or it will be over and you won’t be as tired as you should be. With the big demanding movements in this WOD try to maintain a steady pace without ever approaching a sprint. Keep sets quick and get on to a new movement. Do not do a level that is going to cause the Snatch to bog down your entire WOD.


13:00 AMRAP
Buy-in: 40 Wall Balls, 20#/14# @ 10’/9′14#/10# @ 10’/8′


  • 7 Box Jumps, 30/24”24/20”20/16”
  • 7 Snatches, 105/70#85/55#65/35#
  • 7 OTB Burpees

Wednesday, July 30

StrengthGreen/Blue = Strict Press – Black = Week 1/Day 2

Briefing: The WOD is short but the weight is supposed to be relatively heavy, so pace the sets and do not go to failure too early with all 3 movements being on the same barbell. The WOD gets repeated after a modest rest period so leave enough in the tank for the second round.

One-Weight Repeat AMRAP 6:00
155/105# – 115/75# –  95/65# –  75/45#

  • 9 Deadlifts
  • 6 Hang Power Cleans
  • 3 Push-Jerks

Rest 4:00


Score = All Reps completed in both WODs.

Cash-Out: wait and see

Thursday, July 31

StrengthGreen/Blue = Bench Press – Black = Week 1/Day 3
Also practice the 1-Arm KB Clusters

Briefing: The KB cluster will be very challenging on your balance, especially when you get tired. Switch arms every round not each rep. Perform the KB Squat Clean from the hang without touching the weight to the ground. The volume is low today and a fast tempo should be maintained, so all the more reason to get some good practice with the cluster before the WOD begins. Start light in the practice time.

4 Rounds for time:
Buy-in: 100 D/U50 D/U – 20 D/U (Practice D/U for 3:00 if you cannot D/U)

  • 5 KB 1-arm Clusters 70/55#55/35#35/20#   Do NOT get knocked on your Butt!
  • 10 Box Jumps 24/20″20/16″16/12”
  • 15 KB SDHP 70/55#55/35#35/20#

Friday, August 1

StrengthGreen/Blue = Deadlift – Black = Week 1/Day 4

Briefing: This is all MetCon today. 3 exhausting full body movements, but convenient short sets with the descending rep ladder mode. Wait to feel it mostly in the arms and especially the heart and lungs. You will complete 55 reps of each movement by the time you finish.

10-9-8-7-6-5-4-3-2-1 of:

  • Burpees
  • KBS 70/55#55/35#35/20#
  • Wall Balls, 20/14 @ 10/9’14/10# @ 10/8’


Saturday, August 2

StrengthGreen/Blue = Practice OHS / OHS, 4 x 10 with increasing weight  Black = Week 1/Day 5

Briefing: Do not hold back on the FRAN portion. Go for all out PR time, then follow it up with the short ALL LEVELS chipper. You will go right into endurance movements and then finish with strength-endurance. If Fran leaves you out of breath try to use the initial Row and run as a time to pace your breathing back to a stable state to be ready for the Push-ups and sit-ups.

For time:
Buy-in: “Fran” (55/35# BB for Green)

21-15-9 Reps of:
Thrusters 95/65#


  • Row 500m
  • Run 1/2 mile (1 lap @ the church and 1 driveway loop)
  • 50 Hand Release Push-ups
  • 50 Sit-ups