Week In Preview, December 27th, 2020

“Luck is what happens when preparation meets opportunity.”

– Seneca

Coach Alex’s Challenge


All goals in life and in the gym require effort. Your first pull-up, muscle-up, or pistol doesn’t just happen by chance.  Higher skill movements require dedicated time and practice in order to achieve mastery.  Athletes that begin Coach Alex’s challenge will have a one-on-one goal setting meeting with coach Alex followed by weekly mile marker challenges that help athletes in reaching their unique goals.

 Coach Alex is ready to help you with a personalized plan, and assist you with staying accountable throughout all of it.

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Holiday Schedule

Thursday, December 31 (New Year’s Eve) – Limited Hours

 West Location – Last Class 6:45 pm Burn
North Location – Last Class 6:30 pm Burn

Friday, January 1 (New Year’s Day) – Limited Hours ( NYD WOD)

Both Locations:

9 am – Burn
9:45 am – CrossFit
11 am – Burn
11:45 am – CrossFit
12:45 pm – CrossFit

Weekly WODs: 



Crossfit  – When I dip, You Dip, We Dip

Welcome to the swoll patrol! We’ve got strict dips, biking calories, and slam balls in our ascending ladder AMRAP. It’s best to pick a dip option that you can complete 10 reps with when you’re fresh for this workout.

It’s a quick and dirty AMRAP of running intervals combined with the benchmark workout “Cindy”.



Crossfit  – Snatch Complex + Rower Pace Practice

We begin class with a squat snatch complex that includes the full squat snatch, overhead squat, and squat snatch from the hang position.  Pacing is critical in our conditioning as we try to find a repeatable 500 meter rowing effort between intervals of pull-ups and squat snatches.

Our workout is a 15 minute EMOM of alternating movements. It includes kettlebell push press, kettlebell sumo deadlift high pulls, and up-downs.




Crossfit –  GOAT Practice + Buy In, Cash-Out Conditioning

Got any glaring weaknesses? We all do unless you’re Matt Frazier, and even he has things to work on! We’ll spend the first half of class furthering our development of the handstand.  Our workout begins with a 400 meter buy-in run. Upon completion of the run athletes will crush 5 rounds of double-unders and dumbbell hang power cleans. Our reward for completion of 5 rounds of work is another 4oo meter run.


It’s lots of legs in our 3 round workout. We’ve got rower intervals, dumbbell hang squat cleans, and sit-ups.



Crossfit –  “Ball Drop”

Whatever you do don’t drop your ball! Our New Year’s Eve workout is a lower body burner. We have an AMRAP of wall balls and bike calories followed by rest a 1 minute rest. Our rest period will be followed by an additional AMRAP of a max wall ball hold in the bottom of the squat. Athletes will be penalized for dropping their balls.


We’ll climb the ladder and go back down as we complete kettlebell swings, push-ups, and tuck-ups.



Crossfit  – NYD WOD “The 2021 Experience”

2020 has left the building and it’s time for a sweaty grinder! Our theme is 21 reps of each movement. We have push press and box step ups. Every 3:00 on the minute athletes will execute 21 sit-ups.


Burn – NYD WOD “The 2021 Experience”
Our Burn version of the NYD WOD! Exactly the same as CrossFit, but we’ll ring in the new year with dumbbells in the Burn classes.




 Crossfit/ Level 2 –  Pump up the Volume

These aren’t rookie numbers we promise you! Our workout is a descending rep ladder of deadlifts and muscle ups. Our workout has tons of volume. It’s best to scale the weight on the barbell to something that allows each athlete to complete 5 touch ‘n go reps at a time.  If you haven’t been training consistently it’s a great day to pull back on weights and reps in order to train great movement.

Level 2 has an added skill session devoted to developing the transition for the ring muscle-up.


It’s a spicy alternating EMOM of bike calories and burpee box jump-overs. Our goal for today’s workout is athletic movement across the box.