Saturday, March 17th

Happy St Patrick’s Day!!!

A) 3 rounds
16 Barbell Rev Lunges (8 each leg)
45 sec Plank/Weighted Plank

B) 21 minute AMRAP
Partner A) 400m Run
Partner B) AMRAP
17 Wallballs
17 Box Jumps
17 Toe to Bar
change when partner gets back from run
continue AMRAP from where partner finished

Friday, March 16th

A1) Goodmornings 3 x 8
A2) Handstand Holds 3 x 20-30 sec

B) Open Workout 18.4
•21 deadlifts (weight 1)
•21 handstand push-ups
•15 deadlifts (weight 1)
•15 handstand push-ups
•9 deadlifts (weight 1)
•9 handstand push-ups
•21 deadlifts (weight 2)
•50-ft. handstand walk
•15 deadlifts (weight 2)
•50-ft. handstand walk
•9 deadlifts (weight 2)
•50-ft. handstand walk

Time cap: 9 minutes

Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

For full movement standards and scaling options, go to:

Thursday, March 15th

A) Snatch 5 x 3 build to a tough set of 3 Power or Squat

B) 7 minute AMRAP
7 Power Cleans (135/95)
14 Wallballs

Wednesday, March 14th

A) Deadlift 5,3,3,1,1

B) 1 round for time
100 Double Unders
80 Walking Lunges
60 KB Swings (53/35)
40 Burpees

13 minute time-cap

Tuesday, March 13th

A) Push Press 4 x 8 @ 70-75% of 5RM

B) 3 rounds for time
400m Run
20 Box Jumps
15 C2B/Pull-ups

18 minute time-cap

Monday, March 12th

A) Back Squat 6,6,4,4 @ 70,75,80,85% of 3RM

B) 15 minute EMOM
15/12 Cal Row (or 40 sec whichever comes first)
10 Thruster (95/65)
10 Toe to Bar/K2C

Member Management Software Change

Hey Guys!

Just wanted to give you all a heads up that we are switching our member management platform from MindBody to PushPress™. We’re super excited about this transition as it will allow us to run the gym more efficiently, free up our time so we can focus more on being better coaches and spend more time on the gym floor with you all.

This process will take place over the next few weeks. Expect an email from the new system requesting you set up and verify the existing information we have on file for you. The subject line will be “Action Needed – 5 Valleys CrossFit Migration Request.” This email will be sent on Wednesday March 14th.

When you get a spare moment, please use the link in the next email from us to update your account information. The faster everyone can complete this the faster we can start using our fancy new system! (:

Once your information is updated in PushPress look out for a few more emails to finish your setup process.

  • One email will contain a new waiver that we need everyone to sign as we will no longer be using SmartWaiver. This will allow us to have a valid waiver for everyone on file after the switch.
  • You will also receive a Membership Agreement to sign which outlines all of our gym policies. IMPORTANT: this agreement uses our updated pricing. Your payments will remain the same that you are currently paying so disregard the price if varies from your current payment. (:
  • The last email will have a link for you to set up a Pin for your account. This pin will allow you to log in to the new member portal app where you can sign in to classes, purchase retail and see the class schedule including who will be coaching.

If you have any questions, don’t hesitate to ask, you can always catch me in the gym or email me at

Thanks again,
Ian Marshall

Saturday, March 10th

A) 28 minute AMRAP
In Pairs Alternate Exercises
One working, one resting
250m Row
10 Power Snatches
15 Push-ups
20 Wallballs
25 Russian KB Swings

Friday, March 9th

A1) Overhead Squat 3 x 3
A2) Ring Row 3 x 5

Use to get prepped for Open Workout.

B) CrossFit Open 18.3
2 rounds for time of:
•100 double-unders
•20 overhead squats
•100 double-unders
•12 ring muscle-ups
•100 double-unders
•20 dumbbell snatches
•100 double-unders
•12 bar muscle-ups

Time cap: 14 minutes
Total Reps Possible: 928

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

View full movement standards and scaling options at:

Thursday, March 8th

A) 4 rounds NFT
2 Turkish Get-ups
5-8 Strict Toe to Bar/K2C
8 Ring Row

B) 12 minute AMRAP
12 KB/DB Snatch (6 each arm)
12 Box Jumps
30 sec Plank