Monday 1/4

Welcome to the New Year, everyone!

Some changes for this year:  the programming will be geared towards prepping for the 2016 CrossFit Open as we would like everyone to participate; the programming will have a lot of skill-work implemented in order to bring the typical weaknesses up; a lot of skill-work everyday can mean mundane, repeitition “ad naseaum” but is important for neuro development.

Coach Becca will be programming for the gym members from afar while she is heavily involved in her own training.

We are looking to possibly have a nutrition challenge soon to start the year off.  Stay tuned…

The third week of January (18th through 22nd) will be “BRING A FRIEND” week.  Do you have a friend that is talking about wanting to start working out as a resolution this year, or wanting to give CrossFit a try??  Bring them this week (no drop-in fee, of course).  They can either watch, participate minimally, or coaches will help them scale to the best of their abilities in order to have them fully participate in the workout.

Most announcements and updates are best found on our Facebook page.  The website will still remain the place to go to catch the WOD, however.  Feel free to post your pics of the gym or of you doing “fitness” stuff in your daily adventurous lives on our Facebook, tag us, or tag us on Instagram.

One of our goals for 2016 is to have a better presence in social-media, and to share the faces, smiles, and fitness accomplishments we see at the gym, online.  Because we don’t have full-time staff at the gym, we can use all the help we can get from you!

…And without further ado, the first WOD of the year 2016:


5 mins of HSW/holds/“get ups” on the wall practice

Then 5 EMOM:  0:45 ME du’s

In 15 mins, build up to a heavy but perfect (3) Behind-the-Neck Snatch-Grip Push-Press + (2) Heaving Snatch Balance

Cal Row
Burpees over-rower

Friday 12/18

Three sets not for time of:
L- Pull-Ups x 5-7 reps
Kettlebell Clean and Press x 5-7 reps each arm
Row Sprint Start to 150 Meters

Complete as many rounds and reps as possible in 7 minutes of:
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″)
10 Toes to Bar

Thursday 12/17

Take 15-20 minutes to build to today’s 1-RM Snatch

For time:
5 Shoulder to Overhead (185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead



(Programming courtesy of CJ Martin – CrossFit Invictus)

Wednesday 12/16

Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.