11.21 - 11.27

Happy Thanksgiving week, everyone! We have a lot to be thankful for. As a coaching staff, we are very thankful to have you, our loyal members, in our lives. We are very much a family. Thank you, everyone, for being an integral part of our community and family.

We pick up our fifth strength mesocycle of the year this week and continue our fire-breathing metcons.  Stay focused. Stay intense. Have fun.

Quote of the Week: “Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength

mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength

mesocycle 3; strength mesocycle 4

Where you are right now: Strength mesocycle 5 with Open-style metcons.

Where you are going: 2017 Open prep.


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Pause Squat

5x5 at 60%


“Nasty Girls”

3 rounds for time of:

50 Air squats

7 Muscle-ups

10 power cleans (135/95)


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22 min AMRAP

22 Wallballs (20/14#)

22 Power Snatch (75/55#)

22 Box Jumps (24/20")

22 Push Press (75/55#)

22 Calorie Row


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Pause Bench Press

5x5 at 60%



21-15- 9

Deadlifts (225/155)



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5 Rounds:

20 Pull-Ups

30 Pushups

40 Sit-Ups

50 Air Squats

Rest 3:00 Between Rounds


Open Gym


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Straight Leg Deadlift

5x5 at 50%

Partner WOD

Part 1:

6 min AMRAP

Partner A: 30 second plank hold

Partner B: Max rep double unders in 30 seconds

Rest 5 mins

Part 2:

Then, in teams of 2, each complete the following (alternating reps):

10 Clean & Jerks each (115/75)

10 Clean & Jerks each (135/95)

10 Clean & Jerks each (155/115)

10 Clean & Jerks each (185/135)


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CrossFit Open Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches (75/55)

3 bar muscle-ups