Week in Preview – February 4th, 2019

“There is nothing noble in being superior to your fellow man. True nobility is being superior to your former self.” — Ernest Hemingway



Self Defense


Wanna learn how to protect yourself when things go down?  Do you want to also have fun while doing it?  Check out the upcoming workshops with Jeff Cravens to get some tips and tricks that could save you!



Hitting Plateaus


We all know what it’s like when we first start doing CrossFit.  The gains keep coming, we’re losing weight, and hitting PRs almost every week.  And that lasts for a good amount of time, but not forever!  CrossFit really is about a lifestyle and continually moving for now just months or years, but for decades to come.


Check out this video with Johnny and me about hitting plateaus in CrossFit and training and what to do.  Also, if you have any questions or topics that you want our coaches to cover in a video, let us know!  We’re happy to dive into those things that you’re curious about.





Don’t miss out on this t-shirt order!  We’ve got a cool new design heading into the Open so you can knock it out!  Orders are due by this Friday.

The Week


Monday – Go Fish


We’re going to start off the class building to a heavy triple on push jerks.  These will be coming from the floor.  Check out this video for one of the biggest things missing in moving a lot of weight in the jerk.



Follow up with a metcon of 1K row, then 3 rounds 21 deadlifts, 15 lateral burpees over the barbell, and 9 push jerks.  Fifteen minute cap on this.


Tuesday – Squat Day


Between squats we’ll be getting in some bodybuilding!  Get ready for this warm weather.


Wednesday – Girl Power


This will be a killer 18 min AMRAP to get you in a good mindset for Murph.  200 m runs with 3 rounds of Cindy and 10 power snatches.  One round of Cindy is 5 pull-ups, 10 push-ups, and 15 squats.


Thursday – No Brainer


Every 3 minutes for 5 rounds complete 21 plate hops, 12 shuttle sprints, and 6 deadlifts.  This is meant to all be really fast so you get at least 1:1 work to rest, so don’t max out your DL!


Friday – Top Down


Work to a heavy squat clean in 15 minutes.  Want some tips before you come in today?  Check out this overview video



Follow that with a metcon for time of 50 burpees, 40/30 calorie row, and 30 hang squat cleans with a 15 min cap.


Saturday – Bird Box


Just like the Netflix movie, you’re going to want a blindfold for all of this!  Teams of 3 attempt to complete 1200 m run, 75 box jumps, 50 power snatches, 15 rope climbs, then back through the power snatches, box jumps, and runs.