What to expect at CFC coming back (Post Covid-19)

Posted by & filed under Uncategorized.

We are excited to get all of you back in the gym!  Clint has a solid program to ramp everyone back up for gym exercises safely.  We also re continuing a home tract of workouts for those of you that want a mix of in gym/at home WODs or aren’t quite ready to come back in yet.  If you download SugarWOD on your phone and find CrossFit Coronado you’ll be able to access it.  We will do another post with videos on what SugarWOD does and how to navigate that soon.

Covid-19 has changed some of our operations at CrossFit Coronado.  One of the biggest changes is that classes now need to be reserved through Mind Body and we are enforcing class limits.  Please watch the videos at the bottom of this page for how to reserve classes through a desktop or mobile app. Register here through Mind Body

We no longer have a drinking fountain.  We will have an automatic bottle filling station with filtered and chilled water but we are waiting on it to arrive and be installed.  Please bring a water bottle with you.

Gym towels are exclusively for cleaning.  If you need a sweat towel please bring one.  We have some brand new towels that you are welcome to use (and keep if you want) for personal use.  Once these are all used up/put back into rotation with gym towel laundry we won’t have personal towels available.

Please do not leave personal belongings at the gym (shoes, water bottles, jump ropes, etc).  We suggest having a dedicated gym bag and keeping things in your car so you have them when you come.  Due to the nature of enhanced cleaning we ask that you take everything home with you.

When you’re at the gym please keep your belongings in or near your workout space.  The back room is a staging area and we aren’t allowed to have people “hanging out” at the gym.  SO for now please do not put your belonging on the boxes, stairs, or shelves in the back.

Please wipe down all equipment after you use it.  With the spray cleaners please spray the rag and then wipe the equipment (this will hopefully help the equipment not take such a beating/rust etc).  Please also wipe down your floor space after working out.

Please enter through the back side door (kids/bike/box room area).  You will see the screening questions and the coach will also ask you.  If you have had a fever in the last 72 hours, cough, shortness of breath or known contact with someone suspected or positive for covid-19 you will not be allowed in the gym.  There is no exception here.  If you can’t come in we can loan you some equipment.

Currently we are not able to offer childcare.  We are planning to bring back childcare for members that have no alternative option for their kiddos as soon as possible.  If you are in this boat, please let me know.  Having an idea of how many people need childcare and what days they will most likely attend will help us plan going forward.

At this time we are not doing free trial classes.  If anyone is interested in CrossFit Coronado they are more than welcome to register for a class.  If they want to join after attending class we will credit the drop in fee to a membership.

Mobile app registration:

Desktop registration:

Crepes with Katleen (recipe and video)

Posted by & filed under Uncategorized.

We made some delicious crepes today on a live zoom chat with Katleen.  She’s been perfecting her crepe recipe for a while and shared her secrets with us.  They were delicious.  The recipe Kat used is below.  She had to convert it from French to English and metric to our measuring.  It turned out perfect.  Our kids loved them and we didn’t have any left over.  I used a combo of goat milk and almond milk because that’s what we had and they turned out just fine.  Sorry we forgot to take pictures… We ate them all too fast!  Thank you Katleen!



Flour,  (about 8 soup spoons) 1 and 1/4 cups

Eggs, 4

Milk, 2 1/2 cups

Butter, 40grams (about half a stick)

Sugar (about 7 spoons) 3/4s cup

Salt, 1/2 a teaspoon

Vanilla 1 tablespoon


In a bowl mix the flour, sugar, salt, and eggs. Then slowly add in the milk, vanilla, and melted butter. Proceed to fry in a pan. Make sure to put in a small amount that spreads the batter thinly across. Flip when lots of bubbles appear and slight browning of sides.

Toppings: Bananas, Strawberries (pretty much any fruit you would like), Caramel Sauce, Chocolate Sauce, Sugar, Grand Marnier (Alcohol – just a few drops), etc.

2 Running WODs courtesy of Nuno Costa at NC running program

Posted by & filed under Uncategorized.

All of this from NC running on sugar wod

Nuno Costa Coaching Track: NCC Running Date: Wednesday, Mar 18, 2020

Warm Up #2 15-20 Minutes

Please don’t skip the warm-up, it’s greatly important to making sure you are ready to attack the workouts!
Athletes Notes Here’s a great way to get warm/ready for your running session!!!

Run for 5 minutes at moderate pace

(50%) Dynamic Stretching (10 Minutes) Two sets of: Samson Stretch (https://youtu.be/_ZBKLdHO9uM) x 10 reps (each leg)

Lunge Matrix (https://youtu.be/6UvlYgALUPM) x 10 each

High Knees (https://youtu.be/KyI9RR1oycc) x 20 meters

One Leg Jumps (https://youtu.be/QaX8FMVodso) x 10 reps (each leg

) Once you’ve done the dynamic range of motion exercises – let’s get your heart rate up with a few short sprints. (2-3 minutes) Sprint 50 meters @ 60% effort Rest as needed Sprint 100 meters @ 70% effort Rest as needed Sprint 50 meters @ 80% effort Rest as neeed Sprint 100 meters @ 90% effort At this point, you are 20 minutes into your 60 minute session and ready to tackle the workout!!!

WORKOUT – 3 Minute Intervals

Six Sets of: 3 Minute Run/2 Minutes Rest

Scoring: Meters
Athletes Notes WOD GOAL (Stimulus) FAST & FURIOUS – Last week we did 4 minute intervals, this workout is fairly similar in volume. You are only running 3 minutes per interval, but you have an extra set from last week. The rest is the same complete rest in between your working sets fort this workout. The goal of this workout is to work on your pacing. You’ll run for 3 minutes, then rest for 2 minutes and repeat this for six working sets. This workout is to be done with a continuous running clock. The key for this workout is consistency! Can you maintain the same distance for all six working sets? The key is making sure you don’t go out too fast and are unable to recover – dialing back the intensity slightly so you can maintain your pace. The 2 minutes in between may not allow you to fully recover, which is expected. Typically, the longer the rest, the faster we want you to run. Last week you had a 2:1 work/rest ratio – shorter interval with the same rest this week, push the pace to see how far you can get each time. We vary the rest from time to time to provide a different stimulus, we will always specify if we want active recovery (jog) or just walking or complete rest. PACING STRATEGY Push to run a faster than 800 pace for this workout. 5 Minute Mile Pace – 1:15 per lap 6 Minute Mile Pace – 1:30 per lap 7 Minute Mile Pace – 1:45 per lap 8 Minute Mile Pace – 2:00 per lap 9 Minute Mile Pace – 2:15 per lap 10 Minute Mile Pace – 2:30 per lap SCALING Scale the volume if you are within your jrst month of NCCRunning to 4 or 5 working sets. The total workout time is 30 minutes for all 6 working sets. If you jnd your distances drop signijcantly in the 4th or 5th set – then maybe it just isn’t your day. No big deal, call it and come back stronger on the next running workout. The goal with our training is not volume. We are looking for quality, not quantity! More is not better – better is better!!! #DoLessBetter SCORING Record the distances covered for each working set and/or total distance. Were you consistent on every round – at what point did your pace fall off, on the 2nd round, 4th round? This will help us understand what you need to work on! Please specify if you perform this on a different surface than a track – trail, treadmill, etc…

Cool Down #8 10-15 Minutes
Athletes Notes Two Goals with our Cool Down: 1. Bring the heart rate back down 2. Allow your body to properly recover by stretching!!! Here’s a great way to do so – Two Laps: 200 Meter Jog 200 Meter Walk Spend 5-10 MInutes Stretching – your body will thank you!!! Target Areas to Stretch: Calves, Shins (we want to prevent shin splints) Hips – Spend 2-3 minutes in each!


Warm Up #3 15-20 Minutes
Please don’t skip the warm-up, it’s greatly important to making sure you are ready to attack the workouts!

Athletes Notes Here’s a great way to get warm/ready for your running session!!! 200 Meter Jog 200 Meter Walk 200 Meter Jog 200 Meter Walk

 Dynamic Stretching (10 Minutes) Two sets of: High Knees + Butt Kicks (https://youtu.be/KyI9RR1oycc) x 20 meters Hurdle Drills (https://youtu.be/kPj_AjXHP0E) x 20 Meters Mt Climbers (https://youtu.be/6VekQCAYiqk) x 40

Skipping for Height (https://youtu.be/oRUCwnk72S4) x 20 Meters

Once you’ve done the dynamic range of motion exercises – let’s get your heart rate up with a few short sprints. (2-3 minutes) Complete the following:

200 Meter Sprint @ 70% effort 100 Meter Walk (Recover

) 200 Meter Sprint @ 80% effort 100 Meter Walk (Recover) At this point, you are 20 minutes into your 60 minute session and ready to tackle the workout!!!


4 Mile Run Rest 3 Minute 2 Mile Run

3/16/20, 2:56 PMWhiteboard Calendar : SugarWOD

Scoring: Meters
Athletes Notes WOD GOAL (Stimulus) TO ENDURE: suffer (something painful or diWcult) patiently. TEMPO RUN- We performed a very similar workout to this last month with slightly shorter distance where you ran 3 miles followed by 2 miles. We’ve added an extra mile and kept the rest the same. You can refer back to that workout to see what sort of pace you were able to hold. My suggestion would be to treat this like you are running a 10k – the distance is almost the same, and you just ran a 10k Time Trial last week, so you should have an understanding of this distance and how to pace it. The goal with this workout is to work on your pacing for slightly longer distances. Can you maintain your pace for 6 miles? The 3 minutes of rest in between should give you a nice break so that you can push the 2 miles on the back end of this workout. The goal is to run these hard, but doesn’t have to be an all out effort. With the break in between the 4 mile run and the 2 mile run – you should be able to run the 2 miles at a faster pace than your 4 miles – that should be your goal for this workout! Please put your paces in the comments when you post your score if you are able to do so. PACING STRATEGY 5 Minute Miles for 5k Pace – 15:32 6 Minute Miles for 5k Pace – 18:38 7 Minute Miles for 5k Pace – 21:44 8 Minute Miles for 5k Pace – 24:50 9 Minute Miles for 5k Pace – 27:56 10 Minute Miles for 5k Pace – 31:04 SCALING Two options for scaling today. You can scale the total volume: Option 1 3 Mile Run, Rest 3 Minutes then 1 Mile Run Or you can keep the volume but add more rest in between Option 2 4 Mile Run, Rest 5 Minutes then 2 Mile Run SCORING If you do this tempo run on a trail, or different surface please specify.

Cool Down #9
3/16/20, 2:56 PMWhiteboard Calendar : SugarWOD
Page 3 of 3https://app.sugarwod.com/workouts/calendar?week=20200316&track=NCC%20Running

10-15 Minutes

Athletes Notes Two Goals with our Cool Down: 1. Bring the heart rate back down 2. Allow your body to properly recover by stretching!!! Here’s a great way to do so – Two laps: 300 Meter Jog 100 Meter Walk Spend 5-10 MInutes Stretching – your body will thank you!!! Target Stretch Areas: Roll out your IT Bands, Quads & Calves (10 Minutes on Foam Roller) 5 per leg

Taking all training online for now

Posted by & filed under Uncategorized.

First off, sorry for the delay in getting this info on the website.  It’s been a crazy ride the last week.  Things have been changing rapidly regarding COVID-19 and the steps we were and are taking to ensure the safety of and best experience for our members. We posted yesterday morning on social media that the gym was stopping in person classes as of last night.  It was a hard decision to make but one that we know is best for the safety of the community at large.  Kim works at the hospital and has been working extras shifts already to help out.  With kids out of school our technology time has been somewhat limited and today we are catching up 🙂

As of now, we are no longer hosting in person classes at the gym.  We are switching everything to online outlets.  Our main source for posting live workouts and engagement will be via Facebook. We recognize that many of you don’t have social media but we encourage you to jump on Facebook while the gym is closed to stay in the loop.  We will be posting to the main page: https://www.facebook.com/crossfitcoronado/ as well as to our private gym Facebook group: https://www.facebook.com/groups/cfcoronadomembers/.   We will also be posting these emails, any updates, and all at home programming on our website.
Workouts are now designed for home.  When there is an equipment component, there will also be a modification if you don’t have that equipment.  You can use stop watches or phone timers. I have an interval timer on my phone that lets you program tabatas, or whatever time intervals you want.  There are a lot of free or cheap options through the App stores. We will be doing a daily live stream of workouts for you.  Tomorrow (Wednesday 3/18) that live stream will happen at 09:00.  The exact schedule for the live streams beyond that is TBD but we will be posting that as well.  The daily workout live stream will be through the main CrossFit Coronado page.  We will then share that live stream to the CFC Crew page and ask that you call comment back with what you did and your times, etc. The live stream will be like a regular class in that the coach will run you through a warm up and explanation of the WOD.  Then they’ll do the WOD with you so you have a virtual workout buddy.  Bare with us on this as none of us are experts at live-streaming workouts (yet)!
We are checking out gym equipment!  If you haven’t already come in, let us know that you want to borrow something and we will arrange a time for you to come pick things up.  We still have a few rowers and bikes, as well as dumbbells, wall balls, kettle bells, slam balls, sand bags, jump ropes etc that you can borrow.  Depending on how long the gym remains virtual we will rotate equipment if needed.
Get your family involved.  Workouts will be fun.  Get your family to jump in with you.  We’ll be getting our kids involved and your kids are welcome to jump on board as well.
Committed club is on!  We are starting up a committed club for keeping up with home workouts.  The link below is to our mind body page that we use for memberships and tracking classes.  Your email should work for you to log in.  If you can’t get in let us know and we can reset your login and password on the back end.  Please don’t create a new membership.  That will make you a duplicate account and create confusion.  You are all already existing members!  Johanna will be tracking your workouts and you might get a friendly note of encouragement if you’re MIA 🙂 The link to log on for Mind Body is here:
Coach Shannon is going to be heading a nutrition and healthy lifestyle challenge.  More details will be posted in the Facebook group this week.  It’s centering around trying to eat 5 cups of fruits/vegetables a day, getting ample good clean protein and staying well hydrated! There is no buy in for the challenge and we hope everyone will jump on board.  While we all know alcohol isn’t the best for us, we are not requiring or suggesting that you eliminate your adult beverages. We just encourage you to get all your water in on any day that you plan to partake in a beverage.  If you are suddenly faced with your kids home all day, every day we know you may need some liquid incentives to be nice 🙂
Katie had some great ideas on how we can use the time at home in a positive way. She’ll be issuing some non-gym and non-food related challenges for everyone in the Facebook group.  We’ve toyed around with a few fun things to do and one idea is to have a clothing swap when we reopen.  You can all Marie Kondo your closets.  Anything that you no longer need or want you can bring in when we are back open and we’ll have a clothing exchange.  Anything left over we will donate somewhere.
From the bottom of our hearts, thank you to every single one of you for being so amazing and supportive of CrossFit Coronado and Clint and I during this time.  This situation is one that none of us have ever experienced nor ever expected to be faced with.  As a small business owner, it’s downright scary.  Your support and continuation of your memberships is such a blessing.  Thank you for keeping your memberships active.  As you know we are small family gym, and a large part of our revenue comes from tourists.  We will make it through this and our gym will be here when this is all over.  We are already looking forward to getting back in the gym with everyone and hosting a fun workout and BBQ.
As you all tackle at home workouts and the nutrition/lifestyle challenge please share with us how you’re doing!  The gym is a positive and wonderful place for so many people and we now want to support everyone virtually.  Please share with us on social media or tag us in posts on Instagram or Facebook.  The more positive energy we can create the better.  If you have any ideas of how we can better help you, things you want to see demos of, or mobility drills for please let us know!  We will be releasing a “Bullet Proof Your Core” program on Friday so standby!  Take this time to rest any injuries you may have and build a solid foundation.  When we get back in the gym it’s time PR :).
Thank you all.  You’re part of our gym family.  We wish you health and sanity in the weeks ahead! We will see you all back at CFC soon and online sooner!
Clint and Kim

WODS 3/16/20 to 3/21/20

Posted by & filed under Uncategorized.

Monday March 16

“Spice Girl”

21 Power cleans (95/65)
3 Rounds of
5 strict pullups+10 pushups+15 squats
21 Front squats (95/65)
3 Rounds of “strict Cindy”
21 Squat cleans (95/65

3×15 sec Ring support hold
3×15 V-ups


The clean weight should be light. You should be able to get that first set in no more than 2 sets. Scale the pullups so you get the first set unbroken. This wod is about grip management. Pace your self appropriately so you can finish strong.

Tuesday March 17

“Triple Threat”
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 130/100 Calorie Bike

3x30sec L/R side Plank
3×5/10 HSPU or seated DB press

This a much longer time domain that usually shows up during the week. We need to go long like this from time to time. If the distances are too great, we can scale. I want you getting at least 1-2 min rest in between each event.


Wednesday March 18

“Caesars Palace”
20 Back Squats (135/95)
20 Back Squats (155/105)
Max Back Squats (185/125)

Rest 3 Minutes

25 burpees
25 lateral burpees
Max Burpees facing the bar

Rest 3 Minutes

20 Deadlifts (185/135)
20 Deadlifts (225/155)
Max Deadlifts (275/185)

15 min Cardio of your choice
10-8-6-4-2 Chin ups


Thursday March 19

15 min AMRAP

100 single unders
5/5 DB single arm Push Press
75 jump rope run in place
5/5 DB clean and Jerk
50 DU
50m OH carryx1DB

3rds NFT
DBall over shoulder 6/6(no sandbags as I can’t clean them:(
15 sec L sit


Friday March 20

Back squats 10-8-8-10 / 70-75-75-70%

1k row
30 DB power snatch 50/35
50 Wallballs 20/14

8/8/Single arm DB Press+15 Pushups
3×8/8 DB/KB sidebends

Its time for some heavy squats again folks. If the % are too much or you’ve taken time off, -5 or 10%. Send it on the wod! This one is meant to be all out effort. Go get it


Saturday March 21

Teams of 3
50 Back Squats (155/105)
50 Back Squats (185/135)
Max Back Squats (225/155)

Rest 3 Minutes

50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

Corona Virus (COVID-19) Updates

Posted by & filed under Uncategorized.

As everyone knows, things are rapidly changing in San Diego in anticipation of the corona virus and the impact it will have on our community.  

What we’ve already done:

Earlier this week we implemented additional cleaning measures at the gym.  The gym is being mopped and disinfected daily. All coaches are wiping down high touch surfaces during each block of classes (morning, midday and evening).  We have removed community chalk buckets. All toys in the kids room have been cleaned, and the number of toys on hand has been decreased. Members are asked to wipe down every piece of equipment used after every class.  We have made adjustments to programming to limit equipment sharing. 

What we ask going forward:

WASH YOUR HANDS.  All the time. Please wash your hands at home, at work, at the gym, everywhere.  Hand sanitizer works well but hand washing is better. And hand sanitizer isn’t readily available these days.

DON’T TOUCH YOUR FACE or your friends! Coronavirus is transmitted but touching a contaminated surface and then touching your mouth/nose/eyes.  Wash your hands before you eat or touch your face. Don’t touch other people. The head nod is a great way to say good job – high fives are on hold for now.  

Wipe down your equipment and floor space.  We ordered more gym wipes this week but were only able to get 2 buckets and they won’t be here until next week.  I have a feeling wipes will be hard to come by here pretty soon so please use them within reason. We also have spray cleaner in the corner by the bands and you can use the towels.  Just make sure to put the used towels in the black dirty towel box.  

Be flexible with workouts.  We are trying to avoid equipment sharing as much as possible.  This may mean not Rxing a WOD or subbing in a run instead of a row.  Please be flexible.

If you have kids and normally use childcare but have the ability to leave your kids home with family members please do so.  We plan to keep childcare open and available for those of you that need it. That being said, if you’re able to adjust your workout times or kids can stay home with their other parent please take advantage of that.  With schools closed we know this will put many of you in a bind. We are here to help.

If you normally attend a class that is on the larger side, consider trying out our evening classes (5 and 6pm are smaller) or coming in during open gym.  We are planning to extend open gym times and will keep you all updated there. You are welcome to bring school age children in with you during open gym to do family workouts.  You’ll need to check in with the coach on duty who can help you create a workout appropriate for you and your kids (this is only during open gym, not regular classes).

Teen classes will carry on as normally scheduled Mon/Wed/Thurs 3:15-4.  If your kids are not part of the teen program and are interested in trying it out let us know.  

Bring your own water bottles.  The drinking fountain isn’t closing…  But please bring your own water bottle already filled.

If you are sick do not come to the gym.  If you have a fever you need to be fever free for 24 hours WITHOUT taking medications.  This goes for any kids you’re bringing to the gym as well. If you have a cough please stay home.  We are happy to provide you some home workouts!

If you need chalk, bring a plastic bag and we’ll give you a piece from a fresh block.  The programming has been adjusted to include more strict movements but if you’re a chalk person bring a bag.

We are in this together:

We aren’t panicking and we don’t want you to either.  There is a lot of information going around social media and it’s hard not to be consumed with it.  We will continue to follow the CDC, WHO and local hospital and government agency guidelines. We are taking all preventative measures we can to help flatten the curve.  If these minor inconveniences can prevent even 1 case of the virus then it’s worth it. We value you and appreciate your understanding and support at this time. If you have concerns please talk to us. 

We will post updates on the website and social media as well as some fun things to keep you all engaged with the gym.

We stand together,

Clint and Kim Russell and the CFC Crew


WODS 3/9/20 to 3/12/20

Posted by & filed under Uncategorized.

Monday March 9

DB bench press 3×10

Double Dumbell Power Cleans (50/35)
Box Jump Overs (30/24)
Double-Dumbbell Front Squats (50/35)
Toes to Bar

3×20 sec ring hold
3×30 sec hollow rock

Great work on the squats last week. We deload this week and we’ll have some more lifting next week. Our focus is going to shift to upper body strength, hence bench.
We got a little bit higher box today folks. If the box is too high, scale so you can make it. Try and get out of your comfort zone on this. This wod should burn a little bit. Use weights you can do the 21 in no more than 2 sets.


Tuesday March 10

“Six Flags”
25 min AMRP
200m run
30 Double Unders
3 Power Snatches
*Build in weight each round start at 60%(no more than 5-10lb jumps/rd

3×10 Chin ups
3×15 GHD situps

These are my favorite type of lifing wods. You can go up as much as you want, but you have to earn it. This is how you get better. Focus on moving well on the lighter reps. You can stay at the same weight if that makes more sense for you.


Wednesday March 11

C2B skills
Push jerk cycling skills

“Jake the Snake”
Push Jerk 155/105
C2B pullups
500m Row

3x50ft sandbag or Dball carry
3×25 Pushups

Coaches learned a ton at their gymnastics course. We’ll put it to use on the C2B pullups today. Cycling push jerk is all about an efficient line of action. More on that in class. Use a weight you could do 10 reps with when fresh.


Thursday March 12

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Single Dumbbell Squat Snatches (50/35)
1 Minute Assault Bike Calories
1 Minute Rest

3×15 Back ext
3×10 Pullups

We haven’t had a wod like this in a while. Its a stinger! I want everyone to bike if possible today. This wod is about working really hard, and then recovering. Use loads that you can move consistently for 1 min with the snatch, Scale from the hang if low back issues.


Friday March 13


“Rope Burn”
400m Run
1 rope climbs
10 Hang squat clean 135/95
400m run
2 rope climbs
8 Hang squat clean 155/105
400m run
3 rope climbs
6 hang squat clean 175/115
400m run
4 rope climbs
6 Hang squat clean 195/125
5 Rope climbs
400m run
2 Hang squat cleans 215/135

3×8/8 DBKB Front rack lunges
3×10 Seated DB press

Today we get fitter! This is a longer workout with increasing weights every round. We will spend some time dialing cleans and rope climbs and will have scales for both. I want you to scale this so you can RUN HARD! Yes the weights should get heavy, but not to the detriment of everything else.

WODS 3/2/20 to 3/6/20

Posted by & filed under Uncategorized.

Monday March 2

Power snatch 5 every 2 minx10 min
500 Row
14 DB Clean and Jerk
1 Rope Clinb

3×10 strict pullups
3×1 min hollow rocks

On today’s power snatch, we have a longer rest interval. Start at 70% and go up by feel. The focus is always on moving well. Send it on today’s wod! Try and go out at 85% on the row and match that every round.


Tuesday March 3

FS 1rm!

12 min ARMAP
20 Wallballs
100m run
12 Pushups
100m run

3×15 GHD situps
3x 5/5 handstand shoulder taps

Here is were we see everyone’s hard work pay off! We’ll do some front rack mobility to ensure good position for everyone. Set a pace you can maintain on the wod. We want unbroken wallballs every time!


Wednesday March 4

12 TTB
10 Power clean and Jerk 115/75
50 DU
6 Power clean and Jerk 155/105
50 DU

3×15 back ext
and or
spend 15 min on cardio machine of choice

Don’t go out too hot here. 80% on the 1st set. That second weight will get heavy after all the stuff that comes before it. Take care to manage your grip fatigue. Might be better to do some singles on the 2nd set depending on TTB level.


Thursday March 5

:Handstand Push ups 5×5 or 3×10 seated DB press

400m run
20 KBS 70/53
10 Ring pushups

10 strict pullups
20 sec hollow hold on GHD

A big focus on mine is putting in more gymnastics progressions. This is equal parts upper body strength and skill. We will be using gymnastics as strength movements in the weeks to come. The wod is similar stimulus to Monday. Get out of your comfort zone on the run.


Friday March 6

5 min AMRAP
50/35 Cal bike/row buy in
max rds
12 Deadlift 225/155
12 Pullups
rest 3 min
5 min ARMAP
50/35 cal bike/Row
max rds
9 Deadlifts 275/185
9 Chest to bar pullups
3 min rest
5 min AMRAP
6 Deadlifts 315/205
6/4 Bar Muscle ups
max Cal in remaining time:)

3×8/8 windmills w/ wt
3x 8/8 sidebends w/ KB

Ya’ll know the drill, The weight goes up, the reps go down, and the gymnastics gets harder. There is a cool twist on the last round. I want everyone to get to the bike/Row so scale the reps on the bar muscle ups as needed.

WODS 2/24/20 to 2/28/20

Posted by & filed under Uncategorized.

Monday February 24

TTB skills!

“Black and Tan”
3 Rounds:
9 DB Front Squats 50.35
7 Toes to Bar
5 Lateral Barbell Burpees

400m run

3 Rounds:
9 DB Front Squats 50/35
7 Toes to Bar
5 Lateral Barbell Burpees

400m run

3 Rounds:
9 DB Front Squats 50/35)
7 Toes to Bar
5 Lateral Barbell Burpees

400m run

Today we work on TTB skills at the beginning of class! We learned a ton of drills over the weekend at our gymnastics course to help you all connect them!
Be smart on the pacing of today’s wod. If you’re getting worn out on the first set, back off! Try and maintain consistent times across all three sets.


Tuesday February 25

“Cleaning Day”

5 min AMRAP
Bike/row 15/12
9 Power cleans 115/75
Rest 2 min
5 min AMRAP
Bike/row 15/12
7 Power cleans 135/95
rest 2 min
5 min AMRAP
Bike/row 15/12
5 Power cleans 155/105
2 min rest
Bike/Row 15/12
3 Power cleans 185/125

The weights go up each round but should never be at failure weight. The goal is to go hard on the bike row. Scale the weight so you can really send it. Be quick on your weight changes. 2 min isn’t very long!


Wednesday February 26

Back squat 3×10 70%

“25 to Life”
25 Wallballs 20/14
25 Box Jump overs 24/20
10/8 strict pullups

This is our last week to squat before we test our 1rm Front squat next Monday. Leave a little bit in the tank on them. It should be hard, but not crushing., The wod is meant to be on the shorter side. Most people will need to rest some on the pullups. Use this as a recovery and try and do the wallballs unbroken.


Thursday February 27

5 Press+5 Push Pressx4 sets stay as close to 1rd every 3 min as possible

5 Press+5 Push Pressx4 sets stay as close to 1rd every 3 min as possible

“Refrigerator Perry”
12 min AMRAP
8 DBall over shoulder
30 DU
SOL carry 50/35
30 Du

We are going to start doing a pressing focus similar to this in order to build strength to do HSPU and other gymnastics moves. With the combo of extra arm work and skill progressions, I am hoping we can get some people major progress on their gymnastics.


Friday February 28

Bar muscle up skills!

7 min AMRAP
“The Patriot”
7 Deadlift 225/155
25 Air squats
4 Bar muscle ups
rest 5 min
7 min AMRAP
14 KBS 70/53
14 Goblet Lunges
3 Bar Muscle ups

Practice makes perfect! Expect more days with gymnastics skills in them. Today gets us some exposure to deadlift at a medium weight, as well as some single leg work. This should have us primed and ready for 1rm FS Monday!

WODS 2/17/20 to 2/21/20

Posted by & filed under Uncategorized.

Monday February 17

TTB skills

“Foot Locker”

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)

The goal of today is to get comfortable with TTB and overhead squats. Both require a lot of shoulder mobility. That will be the focus at the beginning of class. The weight is supposed to be light. You should be able to go unbroken when fresh.


Tuesday February 18

For Time:

100/70 cal Row/Bike
30 Deadlifts (225/155)
20/20 Single arm DB PP 50/35
50/35 Pushups

Everyone loves Chippers! Start the row/bike at 80-85% Focus on quality of stroke for the row. It will help you on the deadlift. The deadlift should be a weight you could do 15 in a row when fresh. The rest of the wod is all arms! Time to build the pythons!


Wednesday February 19

Front squat
or 5×3 Tempo FS 32×1

12 min AMRAP
10 Goblet lunges 70/53
4 Strict Pullups
35 DU

This is the last week of heavy front squats. We max in 2 weeks!!! Quick transitions on the wod! Pick a weight you can do unbroken on the lunges.


Thursday February 20

“Long Haul”
2 Rounds For Time:
20 Push Presses (115/75)
30 Single Dumbbell Box Step-ups 50/35
40 Burpees over DB
50/35 Calorie Row

This wod gets real on round 2. Suggest breaking up round 1 in 2 sets, then send on round 2! The weights should be medium on the Push press. You should not fail a rep!


Friday February 21

800m run
15 Hang squat cleans 135/95
600m run
12 Hang squat cleans 155/105
400m runs
9 Hang squat cleans 175/115

We haven’t done a lot of cleans. They are a very taxing movement. We will work on skills at the beginning of class. If these crush you, check out Braden’s class on Saturday’s at 930 for extra help.