Monday, February 28, 2022

REMINDER: Submit your 22.1 scores to ASAP! ALL scores need to be submitted PRIOR to 7 PM. 

Every Monday until the Open is over, I will be programming some exercises that have appeared in the Open in years past. We will be doing them using the EMOM (every minute on the minute) method. Implementing the EMOM style of conditioning is very effective in allowing athletes to take on the workout one minute and one movement at a time, permitting the athlete to hone in their focus, eventually leading to greater improvement and proficiency at whichever exercise they’re training. EMOMs can be great for practicing exercises under some, but not considerable fatigue. 

 Our normal strength programming will resume on Tuesday. 

Workout of the Day

Every minute, for 24 minutes (8 rounds):
Minute 1) Deadlifts
Minute 2) Chest to Bar Pull-ups
Minute 3) Double-unders

30 seconds of work/30 seconds of rest

Rx+ bar muscle-ups or ring muscle-ups (but if your chest to bar pull-ups need work, consider working on those instead, as those are more likely to show up in the Open, IMO)

Saturday, February 26, 2022

Please familiarize yourself with the workout and standards as best you can!
There are several things about this workout that is imperative you know.
Read here

1) 9:30
2) 10:00
3) 10:30
Please RSVP on Wodify ASAP to reserve your spot!
Still need to sign up? Go to You have until Monday.

Workout of the Day

2022 CrossFit Games Open Workout 22.1
AMRAP in 15 minutes of:
3 Wall-Walks
12 DB Snatches (50 / 35)
15 Box Jump Overs (24 / 20)

Partial wall-walks, 35/20 lb, step-ups allowed

Thursday, February 24, 2022

2022 CrossFit Games Open starts today 😱

Workout of the Day

Toes to Bar
AMRAP in 7 minutes of:
7 unbroken toes to bar

EMOM 24:
Min 1) Row for Calories
Min 2) Wall-Balls (20/14)
Min 3) Ski for Calories
Min 4) Ball-Slams

30 sec on/30 sec off

Masters: 14/10
Rx+ 30/20


Wednesday, February 23, 2022


Workout of the Day

Every 5 minutes, for 30 minutes (6 rounds):
20/15 Calorie Assault Bike
15 Deadlifts (185 / 125)
10 Box Jumps (30 / 24)
5 Squat Cleans (185 / 125)

Each round will be for time

Rx+ 225/155, 36/30in

Tuesday, February 22, 2022


Workout of the Day

Shoulder Press
8 minutes to establish a 1RM
8 minutes to establish a 10RM

B. (repeat)
Complete the following for time:
70 Burpees to target
60 Abmat Butterfly Sit-ups
50 Kettlebell Swings (53 / 35)
40 Pull-ups
30 Handstand Push-ups

Masters: 44/30, hrpu
Rx+ ghd, 70/53, ctb, strict

Monday, February 21, 2022


2022 CrossFit Games Open starts this Thursday 😎

Workout of the Day

Front Squat Cluster (week 2) at 65%
Rest 3 minutes at 70%
Rest 3 minutes at 75%

Rest 30 seconds between cluster sets

AMRAP in 10 minutes of:
12 Overhead Lunges (95 / 65)
40 Double-unders

Masters: front rack (75 / 55)
Rx+ 125 / 90

Friday, February 17, 2022


Workout of the Day


Establish a a max for the day

10 rounds for time of:
3 Power Snatches (135 / 95)
3 Burpees Over the Bar

Masters: 95 / 65, burpees

OG CrossFitters Nicole, Eva, and Annie doing the workout “Nasty Girls”. This was probably shot around 2007-2008. These girls were considered some of the best CrossFitters on the planet back then. As you can see, CrossFit has come a long way, because finding females who can execute Muscle-ups (and do hang power cleans that actually look good) is commonplace. Fun workout, regardless!

Workout of the Day

Hang Power Clean

Start light and build to a 3RM

B. (repeat)
“Nasty Girls”
Three rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135 / 95)

Masters: 14 chest to bar, 105/70

Tuesday, February 15, 2022

Adam M

Workout of the Day

Shoulder Press
Every 2 minutes, for 10 minutes (5 sets):
2 reps at ~90%

After each set: 15 v-ups

Five rounds for time of:
200m run
15 toes to bar
10 push presses (135 / 95)

Masters: 105/65
Rx+ 6 rounds, 155/105