Monday 3-30-15

Great job to all of our athletes who competed in the CrossFit Games OPEN. I am truly inspired by all of your accomplishments , hard work, and determination over the past 5 weeks.

We will be implementing a new system most likely ready to go at the end of the week. WODIFY is used by gyms to track athlete progress and performance. If you have not signed up get with a coach and fill out the information needed. It is free to our gym members.

We will also be starting a strength program this week. It will last 8 weeks and will be 3 days a week. We will be following the Windler program for Squat, Press, and Deadlift. One of the most important things you can do as an athlete is to follow a structured program. There is no secret formula out there besides hard work and a little structure. If you are able to download the APP called BIGLIFTS and you can enter your maxes for each lift and get your percentages for each time we lift.

Warm Up


Back Squat

1×5 @40%, 1×5 @50%, 1×3 @60%, 1×5 @65%, 1×5@75%, 1×5+ @85%

*1×5+ denotes 5 reps plus as many as possible


for time:

“1/3 of Triple 3” 

1000 meter row

100 double unders

1 mile run

Cash Out:

accumulate 1 minute L-sit hold

accumulate 1 minute headstand hold (tripod, freestanding tripod, against wall)