Congratulations to everyone who PR’d over the last 2 weeks! Quarter 1 was designed to give us a solid base to build off of. It focused on basic strength development in our core power lifts: back squat, front squat, the presses and dead lift. In our weight lifts we focused on proper barbell positioning and technical efficiency. These lifts included the snatch, clean, and jerk. In addition, I placed emphasis on developing supplemental muscles needed to do the gymnastic movements of CrossFit. We spent a lot of time developing our strict strength. We focused a ton on negative reps, and we got some people comfortable with getting vertical for the first time ever! In addition, I spent a ton of time working on your body’s overall stability, which is why we do O.H. walking lunges, L-Sits, and the various planking exercises. Extra attention was also placed this year on developing vertical press strength, which is why you do weighted push ups. Moreover, like last year we continued to work on our lactic and aerobic thresholds. However, unlike in years past, I took a different approach towards your aerobic threshold, choosing to program longer, more “endurance club”-based workouts.

Today, we start Quarter 2, which will continue to build upon what we established previously in Quarter 1. However, now we add strength-focused supplemental lifts and stability movements to better our gymnastic capabilities. With the Open asking for higher thresholds of gymnastic endurance, we must work more muscular endurance into the programming this year to better prepare ourselves. In addition, further emphasis will be placed on lactic threshold work as I believe it should be part of training year round. All this will lead us into Quarter 3, which will hammer on capacity, barbell cycling, and higher rep muscular endurance in preparation for the Open.

Here is to the next quarter (with testing to commence in December)! Back to some fun programming today. Keep working hard towards your goals. Let’s get it!




500 M. Row

3 Rounds

10 Pass Through’s

10 Good Mornings

10 OHS

10 Push Ups


Hip Mobility


Back Squat

10 @ 65%

8 @ 70%

8 @ 75%


Front Squat

5 @ 65%

2 x 5 @ 70%



3 Rounds

10 C2B Pull Ups

10 Power Cleans (155/105)

10 Bar Facing Burpees

20 Front Squats

10 Bar Facing Burpees 


Mobilize & Stretch

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