Thursday, December 14th

A1) Barbell Front Rack Box Step-ups 4×12 (6p/leg)
A2) Farmers Carry 4xDown & Back

B1) SA KB Push Press 4×8 P/arm
B2) Ring Dips 4×8-12

C) Annie
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups

*SUs = 3x DUs

Wednesday, December 13th

A1) Strict Press 4×5 @80% 1RM
A2) Ring Row 4×8-14 Reps

B) 4x 3 Min AMRAPs
w/ 2 Min Rest Between:
-8 Toes 2 Bar/ K2C
-8 Dead Lifts @ 225/160
-8 Bar Facing Burpees

*If Not going Rx @225 or 160, scale down to a challenging weight that you can do unbroken.

Tuesday, December 12th

A) Front Squat
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
* Ending on a heay Double
**16 Min Time Cap

B) 17 Min AMRAP
-250m Row/ 200m Run
-12 Goblet Squats (70/53)
-10 RKB Swings (70/53)
-50 DUs/ 150 SUs
-10 Hang Cleans (115/80)
-12 Revers Lunges (115/80) 6p/leg

Monday, December 11th

A) Deadlift
5×7 @ 60-70% 1RM DL

B) 4 Rounds For Time:
-15 Wall Balls
-12 Pull-ups
-10 S2OH (95/65)

Saturday, December 9th

Buddy Week!

A1) KB Reverse Lunge 3×8 p/leg
(from a standing Position, holding two KBs in a farmers carry position)
A2) 3x500m Row/ 400m Run/ 2Min Bike

B) In Teams of 2:
16 Min AMRAP
-4 Heavy Snatches
(Can be from the hang, full or Power Snatch. At a weight that is tough, but can be done with minimal rest betwen Reps)
-6 Toes to Bar/ K2C
-8 Ground to OH (Same weight as snatch)
*Clean and Push Press or Jerk
-10 Burpees

**Partners alternate after each movement, not starting the next movement until both have completed the first.

Friday, December 8th

Buddy Week!

A1) Ring Push-ups 3×6-10
A2) Hollow hold 3×30-45 sec

B) In teams of 2:
One woring, one resting

5 Rounds each, switch after each movement

-10 hang cleans 115/80
-10 KB Snatches 53/35 (5p/ arm)
-10 Box Jumps 24/20

Driven Nutrition

     We get a ton of questions about what supplements people should be taking. There are so many options out there and so much information that it can be nearly impossible to make a decision. We have been thinking about carrying some supplements for quite some time, but struggled to find the right fit. We were looking for a company that made very high quality products at a great price. After doing a lot of research and checking out different companies, we’ve finally decided to partner with Driven Nutrition. You can check out their website here. 

They work with a ton of CrossFits and definitely look like they have the best products at the best price. We’ve done a small order to test them out and will be doing a sample day on Friday Dec. 8th from 3 to 6pm

It’s important to remember that you can’t out supplement a bad diet. If you are consistently eating a bunch of highly processed, sugar laden foods, adding some whey protein or pre-workout is not going to magically get you the results you are looking for. You want to make sure and dial in the basics of good nutrition first before you think about supplementing. Click here to see our Nutrition Steps to Success. Once you have the basics down, supplementing is a great way to reach new levels of performance and help with quality options, especially when you are on the go.

I currently am testing these four:

  • Driven Whey – Grass Fed Whey (I will either add it to a shake with frozen berries and spinach or have it post workout with just water if I am not going to be able to eat for awhile)
  • Omega Drive Fish Oil
  • His Multivitamin
  • Amino – Branched chain amino acid I will have during workouts

On Friday, we will have Pre-WOD, Disrupt (pre-workout + BCAAS), BCAAS, and Whey Protein in Chocolate, Strawberry and Vanilla flavors for you to try. There will be limited amounts on hand to buy on Friday, but will be putting in a larger order by Monday.

Thursday, December 7th

Buddy Week!

A1) Front Squats 4 x 5 @60-70% of 3RM
A2) Strict Handstand Push-ups 4 x 5-10

A1)Front Squats 4×7 Light/moderate
A2) Handstand Hold 20-30secs

B) “Fran”
Thrusters 95/65

Thrusters 55-85

Are you ready for the Holidays??


It always feels like the end of the year is a mad rush. Between working, Christmas shopping, holiday parties, and organizing travel arrangements or hosting family, everything seems to be happening at once. At this time of year it is pretty easy to let things slide fitness wise. Fill out the form below to get our Holiday Readiness Quiz. See how you stack up and get some excellent ideas on how to navigate this holiday season and keep your health and fitness on track.

Wednesday, December 6th

Buddy Week

A1) Ring Dips 3×10 (scale to box dips or ring holds)
A2) SA OH KB carry 3x Down & Back
* Down with Right arm, back with Left arm

B) 15min AMRAP
– 1min bike/ row
– 20 DUs/ 60SUs
– 20 RKB Swings
– 20 Sit-ups
– 20 Dead Lifts @ 40% 1RM

– 1min bike/ row
– 20 DUs/ 60SUs
– 10 RKB Swings
– 20 Sit-ups
– 10 Dead Lifts @ Light, unbroken