A. Power Snatch 5 X 2 with 2 second pause in catch position



6 Shuttle runs (25’)

6 DB snatch RIGHT (50/35)

6 DB snatch LEFT

6 Pull-ups

Doug C.

A. Bench Press 9-6-3-6-9

B. “Yukon Cornelius”


1) HR Push-ups

2) Bike for Calories

3) Alternating KB Gorilla Rows (50/35)

4) Jump Rope Speed Steps

Score total reps

*Scale speed steps to single unders


A. Hinshaw Special

5 rounds (as a class)

:15 medball Russian twists (20/14)

:30 unweighted Russian twists

:15 rest

3 rounds (as a class)

:30 side plank RIGHT

:30 side plank LEFT

:30 rest

B. Main site 221024


15 medicine ball cleans (20/14)

10 toes to bar

Gail and Jamie

CrossFit defined is; constantly varied, functional movement at high intensity.  I would like to point out some of the benefits and draw backs of constantly varied part of that definition.

We incorporate strength training from many different sports into our programming.  We use power lifting, Olympic weightlifting, and bodybuilding.  The rep schemes and speed of the movement being performed are all different.  For example, for absolute strength we work in the 1-5 rep range at a high percentage of one rep max. When we train “speed strength” or power for Olympic weightlifting we focus on moving weight quickly at a more moderate percentage of one rep max.  For bodybuilding and hypertrophy (new muscle growth) we use rep ranges from 8-12 with controlled movement.

So, if you are a specialist looking to improve at your sport, CrossFit may not be the fastest way to improve. To improve quickly at most sports, skill practice is what it takes.  On the other hand, if you are near your potential in a specific sport, CrossFit may be exactly what you need to get to the next level. 

I often hear this from parents.  “I’m looking for a sports specific program to get my son or daughter prepared for soccer, volleyball,” whatever the sport may be.  Kids are still growing into their adult body’s; they are not near their potential.  To get better at their sport they need to get stronger and faster, this helps everything.  They get plenty of sports specific practice AT PRACTICE.

For the general public, GPP is best.  General Physical Preparedness.  Spend some time lifting heavy, spend some time going long (LSD), and every where in between.  This is a well-rounded fitness program. This is what can keep your body shaped and prepared the way you want it.  THIS IS WHAT WE DO.

See you at the gym.

A. Primer: Press in Split – 3 X 5

B. Clean + Jerk

4 sets of 2(1+1) @ 75-80%

(Clean + Jerk + Clean + Jerk)

C. “Heat Miser”

3 sets:


Row Calories

Burpee over rower

Rest 2:00 between sets.

Score slowest set


A) Banded Bro Sesh

Superset 1: Lateral Side Raise

Straight arm Pull-down

Superset 2: high rows

Upright rows

3 x 15-20 for each movement/superset

B ) “Winter is Coming”

Run 200m (No shirt if below 32 degrees)

15 DB Clusters (35/25)

10 DB Step-ups

* AMRAP 25*

Doug AKA O.D. Original Doug

A) 3 position pause Snatch complex

Pause 2 inch of ground, pause below knee,

Pause just above knee, then snatch

-Work to heavy complex-

B ) “Growing Strong”

7 Snatch (75/55)


7 Push-ups

21 double-unders

*5 Rounds*


A) Tempo Squats

5 seconds down, pause @ bottom, fast out of the hole.

*Work to heavy triple 15-20 minutes*

B ) “Hear Me Roar”

100 Back squats (115/85) use a rack

*For Time*….but 5 burpees EMOM


A) 15 Toes to Rings

5 Wall walks

*3 rounds not for time*

B ) “Unbowed, Unbent, Unbroken”


KBS (70/50)

1, 2, 3, 4,…..

*20 minutes*


A) Bulgarian Split Squat 3 x 10

Calf raises on plate w/ DBs or BB 3 x 10

B ) “Fire & Blood”

800m Row

40 Box Jumps (24/20)

20 Bike Cals

*3 Rounds*

4pm bikers