12.19 - 12.25

Merry Christmas to all of our members! Thank you to everyone who came out to the Christmas Party this weekend. What a great time! Enjoy the holidays this week.

We look forward to seeing you all at the gym, kicking butt, as usual.

Quote of the Week: “The best preparation for tomorrow is doing your best today.”

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.


RP Nutrition Template = Light



5 Rounds for Time

7 Muscle-Ups or Pull-Ups w/ 2 second pause at the Top 

21 Burpees


RP Nutrition Template = Light

Spend 20 mins establishing a heavy complex of:

1 Power Snatch + 2 Overhead Squats + 1 Power Snatch


5 Rounds for Time

20 Calorie Row

10 Thrusters (95/65)


RP Nutrition Template = Light


5 sets of max reps strict pullups with :60 rest between rounds


5 sets of max reps strict ring dips with :60 rest between rounds


"Mini, Heavy Chief”

3 rounds of

3 min AMRAP

3 Power Clean (185/125#)

6 Push-ups

9 Air Squats

*Rest 1:00 after each round



CrossFit Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to- bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to- bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to- bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Rx: 95/65


Open Gym


RP Nutrition Template = Light


“12 Days of Christmas”

**Complete just as the song**

***Athletes choose their own weight for the barbell movement today***


2 Burpees

3 Pullups

4 Deadlifts

5 Hang Cleans

6 Shoulder to Overhead

7 T2B

8 Box Jumps

9 Wall Balls

10 Hand Release Pushups

11 KB Swings

12 Muscle Ups


Rest Day