Hi all-

Pumped for this coming week.  The CrossFit Open is one of my favorite times of the year and this year is going to be awesome.  The Open email will be going out first thing Monday morning so get ready to know how it’s all going down this year.

With that being said…

There are a few announcements that need to go out to you all this week pertaining to the schedule.

1-  Thursday PM Barbell Club will transition to an “Active Recovery” session for the next 5 weeks.  It will give us a chance to prep our bodies for the next days workouts.  Sometimes we think the most important part of getting into shape and performing is “training” or working out… though the working out is absolutely important, the more you can visualize your body as a performance engine the more you will realize that we should also be focusing on the recovery maintenance of our bodies in order to get the highest performance out of it.

2- Friday PM BURN will be cancelled for the next 5 weeks.  Due to the CrossFit Open Friday Night Lights events that we will be running at the gym we will need to cancel the Friday PM burn, however this will not be a permanent thing as it will return after the Friday Night Lights Series.

That is all for now. Here is the weeks work.

Box Jumps



CrossFit Class

A) Strict Work-

50 strict pull-ups

50 dips or push-ups

*We are more concerned with quality as opposed to quantity.


32 DU

16 WB

8 DL (185/125)


Burn Class

5 Rounds of

500m Row

1 minute Rest


3 Sets of

:30 Plank

:30 Glute Bridge

:30 Hollow Rock

*1 min rest between sets


Crossfit WOD


2-4 reps Snatch or OHS

B) 20-14-8

Burpee box jumps

Hang Power snatch (75/55)

Endurance WOD

8 Rounds For time

10 Thrusters (75/55)
8 Pull-ups
50 Double Unders

*Open Prep take it @ 95 and Chest 2 Bar Pull-ups



CrossFit Class

5 Rounds for total load

On a 3min interval:

2 lap run + 8 squat cleans

(start @115/75)

*option to increase weight between rounds


Burn Class

50/40 Calorie Bike (men/women)

Rest 2:00

40/32 Calorie Bike

Rest 1:30

30/24 Calorie Bike

Rest 1:00

20/16 Calorie Bike

Rest :30

10/8 Calorie Bike

+ 30 Burpee Box Step Up / Jumps for time

Lunge with dumbbells



Warm up:

4 Rounds

10 pull-aparts

10 band steps both directions

10 air squats

2 lap jog


1) Kipping skills

2) hollow rocks

3) row

4) BJ or jump lunges

Endurance Class

5K Row For Time

Assault Bikes


CrossFit Games OPEN WOD 18.1

*This workout will not be released until Thursday evening so please check back Thursday @ 9PM.



7AM- CrossFit Games Open WOD  18.1 Repeat or Recovery WOD


8AM- Deane’s 50th B-Day WOD

*Come in and wish our longest standing member a happy 50th birthday.  Deane is pumped to celebrate with everyone!!


5 Round AMRAP

*50 Seconds of extremely hard work followed by 10 seconds to record reps and transition

Minute 1- Wallballs

Minute 2- Pull-ups

Minute 3- Box Jumps

Minute 4- Sit-ups

Minute 5- Row for Calories

Minute 6- Rest