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Friday, February 7, 2020


10 rounds for time:
10x wall ball @ 20/14-lbs., 10-ft. target
7x burpee

Today’s Common Scaling Options:
+Wall Ball: reduce weight, lower height, arms only, mb squat jump
+Burpee: reduce reps, no pushup burpee, pushup

(Your coach will talk to you about additional scaling options not already listed)

Thursday, February 6, 2020


five rounds, as many repetitions as possible:
1′ sumo deadlift high-pull @ 95/65-lbs.
1′ push press
1′ row (calories)
1′ rest

workout courtesy of crossfit.com

Today’s Common Scaling Options:
+Sumo deadlift high-pull: reduce load, kb high pull, deadlift
+Push press: reduce load, use dumbbells, pushup
+Row: jump rope, sit-up

(Your coach will talk to you about additional scaling options not already listed)

Wednesday, February 5, 2020


for time:
1-mile run
75x walking lunge
25x pull-up
800m run
50x box jump, 24″ platform
25x pull-up

Today’s Common Scaling Options:
+Run: reduce distance, row, bike
+Walking lunge: reduce reps, step-up, glute bridge, sit-up
+Box jump: reduce height, reduce reps, step-up
+Pull-up: reduce reps, jumping pull-up, band, strict bodyrow

(Your coach will talk to you about additional scaling options not already listed)

Tuesday, February 4, 2020


four rounds for time:
10x squat snatch @ 135/95-lbs.
12x ring dip

Today’s Common Scaling Options:
+Squat snatch: reduce load, hang and/or power position, clean variation
+Ring dip: reduce reps, banded, negative + jump, bench dip, pushup

(Your coach will talk to you about additional scaling options not already listed)

Saturday, February 1, 2020


for time:
15x bar muscle-up
45x thruster @ 115/75-lbs.
30x ctb pull-up

Today’s Common Scaling Options:
+Bar muscle-up: reduce reps, attempts, strict pull-up variation
+Thruster: reduce load, reduce reps, front squat, push press, use dbs
+CTB pull-up: reduce reps, reduce range of motion, jumping pull-up variation

(Your coach will talk to you about additional scaling options not already listed)

Friday, January 31, 2020


four rounds for time:
400m run
10x bar-facing burpee
–rest 1′ minute–

Today’s Common Scaling Options:
+Run: reduce distance, bike , row
+Bar-facing burpee: reduce reps, step over, burpee, no-pushup burpee, pushup

(Your coach will talk to you about additional scaling options not already listed)

Wednesday, January 29, 2020


as many rounds as possible in 15 minutes:
50x double under
20x medicine ball step-up @ 20/14-lbs., 24/20″ platform
4x rope climb, 12-ft.

Today’s Common Scaling Options:
+Double under: time cap, single under, bike, row
+Med ball step-up: reduce load, lower height
+Rope climb: reduce reps, reduce range of motion, floor-assisted

(Your coach will talk to you about additional scaling options not already listed)