Week in Preview – December 26, 2016


Thanks to everyone who came out for the 12 Days of Christmas WOD on Friday and to Friday Night Lights!


We hope you had a safe and happy holiday over the weekend and are ready to get back to the gym!  It’s the perfect time to start setting goals for the new year!  Talk to a coach and make a plan for the coming year.


Don’t forget, half-marathon training is starting up soon.  10 weeks of training is only $200 for current members, and we have a special 10 week special offer for new members who can get 2 weeks CrossFit FREE!  Plus, if you bring in a friend who signs up you’ll get a credit on your next auto draft.  Everyone wins!


We have a limited schedule at both locations on Monday the 26th

North – 8, 9, 12, 4, 5

West – 8:30, 9:30, 12, 3:30, 4:30

Regular schedule on January 2nd!


Now for your week ahead!

Monday – Dragon Flags!

Back squats, Dragon Flags, and Single leg Dumbbell Deadlifts.  Work up to heavy 3 on back squat.  Dragon Flags look like a toe to pole, but they are WAY harder.  Check out the video and we’ll give you some more pointers in class.  We’ll end with 10 rope climbs!  Try to go legless, but you can practice your climbing skills with these videos.

Tuesday – Boulder Shoulders!

Work up to a heavy 3 for Push Jerk today, then do a descending ladder of heavy push jerks and toes to bar.  High load and high volume, so scale accordingly to get everything done in just one or two sets.

Wednesday – Chipper AMRAP!

Chip your way through 5 different movements and try to complete 1 round in 12 minutes.  If you’ve got time at the end, start over!  Over head squats, double unders, pull-ups, power cleans, and handstand pushups are on the table.

Thursday – Team Row Off!

Get ready for the Row’d Royalty competition for the month of January!  More details are coming this week about it, but it’s going to be a fun competition in the gym where anybody can and EVERYBODY should participate!  It’s all about helping the team out!

Friday – Spc. Luke C. Williams

Two different workouts today, but there are time limits!  Finish 3 rounds of heavy thrusters and box jump overs as fast as you can because at the 10 minute mark you switch to 3 rounds of deadlifts and 400 m runs.

Saturday – Partner Snatches and Wall Balls!

This one is tricky!  You get to rest while your partner works.  3 sets of the same volume of work, but broken up into different amounts to allow for heavier weight.  Confused?  Check it out:

1 round

18 power snatches

54 wall balls

2 rounds

9 power snatches

27 wall balls

3 rounds

6 power snatches

18 wall balls

Weights go 115/75, 135/95, 155/105.  Each work interval should be 5 minutes or less.  Work hard, work fast.

It’s a fun week ahead before we get into the new year.  We look forward to seeing you this week!


See you on the floor!

-Coach Scott