Friday, July 1st

Strength Testing!

A) Back Squats build to a 3RM

B) Max Rep Strict Pull-ups

C) 15min AMRAP
250m row
12 barbell reverse lunges (45/35)
10 Hand Release Push-ups
12 Sit-ups
30sec handstand hold

Thursday, June 30th

A) 21min EMOM
1) 5 Deadlift
2) 3 Hang Cleans
3) 1 Power Clean & Jerk
*All weight should be same, 75-80% of 1RM Jerk

B) 3rnds
30 sec of work, 30 sec of rest
Hollow Hold
L Plank
R Plank


Wednesday, June 29th

A) Snatch Balance 3×7 (If Overhead Squats are tough then do 4-5 sets of 5 Overhead Squats for Practice)

B) Max rep T2B
(If you cannot string T2B together spend 5 minutes practicing technique)

C) For Time:
800m run
21 Front Squats (95/65)
600m run
15 Front Squats
400m run
9 Front Squats
200m run
3 Front Squats

Tuesday, June 28th


A) Build to a 1RM Power Clean

B) 22min AMRAP
5 Hang Clean (115/85)
30 DU/ 60SU
10 Wallballs
30 DU/ 60SU
15 Russian KB Swings (53/35)
Rest 45 sec

Monday, June 27th

Strength Testing!

A) Build to a 5 RM Push Press

B) 2rnds
400m run
12 KB Snatch each arm (53/35)
12 C2B/ Pull-ups
rest 90sec after the 2 rnds

C) 15-12-9
Box Jump Overs (24/20)

Saturday, June 25th

A1) Barbell Step-ups 3×12
A2) 3×5-10 Strict Pull-ups

B) 24 minutes
In Groups of 3
1) 600m Run (400m then 200m)
2) 5 Handstand Push-ups or Shoulder to OH
10 KB Swings (53/35)
3) 10 Box Jumps
5 C2B or Pull-ups
Rotate when runner gets back
for total team reps
start at the beginning at each station after rotating

Friday, June 24th

Strength Testing!

A) Build to a 1RM Deadlift

B) Every 90 seconds for 5 sets
3 Power Cleans

C) 6 minute AMRAP (80-90% effort)
Buy In: 500m Row
then in remaining time
8 Push-ups
10 Lunge Jumps
12 Sit-ups

Thursday, June 23rd

A1) Turkish Get-ups 3×7 Each arm (moderate weight)
A2) Ring Plank 3x30sec
A3) Farmers Carry 3×1 (Down & Back)

B)For Time:
3200m run
(Scale distance to stay under 18min of work)

Find 1RM C&J

Meet a Member – Maegen

Hi Maegen, tell us a little bit about yourself, your family, job etc.

I grew up in Western New York (Alexander) on a Dairy farm, my family are still farming in NY, and after I graduated from College I have found myself out West as a Wildland Firefighter.

Craziest wildland firefighting story… go!

That’s a hard one. I love flying, and one of my favorite times was last summer – I was on the load with the Helicopter and flew from Missoula, to Hay Fork, California. It was so neat to see the West from that view. Unlike flying in fixed wing- I was able to see so much more topography close up, animals – the detail was unreal. Was there for 4 days on the Saddle fire, myself and 16 guys. Then was ordered up to Alaska from California and was there for a month and a half – working fire all over the state. I was spiked out for 6 days, again just me and 24 guys that time. There are so much more memories, and experiences regarding other facets of fire. But, that one I mentioned is probably my favorite, between adventure – not knowing where you’re going and when you’ll get there, experiences, and personal growth. It was incredible.

I always see you smiling at the gym, no matter how hard a workout is, you’re always smiling. What does it take to see Mad-Face Megan?

Hahaha!!! Well that is so kind, thank you! I don’t know, honestly…. I don’t really get mad, I get frustrated… and that’s usually from not getting enough sleep. I can do anything with enough sleep.

How did you first get involved in CrossFit and how long have you been CrossFitting?

With the National Park Service, we did Crossfit as our PT! LOVED IT! CRAVE IT! I’ve been crossfitting on and off from 2012.

Do you have any fitness goals or targets you would like to hit in 2016?

Ohhh Yeah!!!!! 10 pull-ups, get leaner, and finally put all my injuries to bed!

What is your favorite way to spend your time outside the gym and work?

Mountain Biking! Catching up with Friends and Family, sleeping, finishing my Yoga Certificate, and just rolling with anything that shows itself that looks like fun! 🙂

What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?

I always have this thought in my mind, that “this too shall pass.” And I catch myself saying that. It’s all temporary pain or discomfort. And really just connect to breath. What pushes me? Seeing the other Athletes in the gym, killing it. And the incredible open and welcoming atmosphere @ 5 Valleys. Plus, I really like dark chocolate – so I think about eating it and how I won’t feel guilt and that helps me to get after it as well.

If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?

Hmm probably the Fat Angie Sandwich. 50 burpees, 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats. With a 200m row @ 5 times.

That sounds brutal!!! Thanks Maegen.

Wednesday, June 22nd

Strength Testing!

A) 15 minutes build to 3RM Front Squat

B) 3x3min AMRAP w/ 2min rest between
5 Hang Power Snatches (95/65)
5 T2B
5 OH squats
5 Box Jumps