5.29 - 6.3

Sacrifice. With Memorial Day this week, you’ll hear that word a lot. We are all forever indebted to countless men and women who have made the ultimate sacrifice in defense of our freedoms and way of life. Thank you to everyone who has ever put the lives of others in front of their own. This includes many of our members who have served in the military or in any number of public service professions. Thank you. We also offer the most heartfelt thanks to Lt. Michael Murphy, who we honor on Memorial Day with our annual “Murph” workout.

The sacrifice we honor on Memorial Day is of the highest kind, though each of us have personal experience with sacrifice, each and every day. A commitment to fitness is sacrifice. Deciding to do to the gym versus one of the thousands of other tasks you could be doing instead. Deciding to eat that grilled chicken salad versus the cheesesteak. The point is clear. Success often requires sacrifice. What are you willing to sacrifice in order to succeed?

*Challenge for the Week* - Just as you made quality sleep a non-negotiable part of your week last week, see if you can replace one meal each day this week with a healthier alternative. Make it non-negotiable. Maybe this means packing up your lunch ahead of work instead of ordering. Or opting for a small piece of fruit instead of that nightly dessert. See how that small form of sacrifice affects your mood and your weekly progress.  

Quote of the Week:  “Human progress is neither automatic nor inevitable... Every step toward the goal of justice requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals.”

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open

Where you are right now: First Post-Open Strength Cycle

Where you are going 2018 Summer


RP Nutrition Template = Light


Bench Press Deload

5x5 @60%



12 min EMOTM

Minute 1: – 3-5 strict HSPUs
Minute 2: – 3-5 strict HSPUs
Minute 3:  -- 3-5 strict HSPUs
Minute 4: -- Rest


Not for Time:


Barbell Bent Over Rows
Dumbbell Bench Press


100 AbMat Sit-ups For Time

COACH’S TIP: Looking for moderate loads here. All sets should be unbroken. Move quickly between sets but this one is not for time.


RP Nutrition Template = Light


Back Squat Deload




15 Power Snatches (75/55)
30 Double-Unders
15 Wallballs (20/14) *Females to a 9′ Target
30 Double-Unders

COACH’S TIP:  Everything should be unbroken today if possible. Breathe between movements and WHILE you move. 15 minutes is longer than you think so stay smooth!


RP Nutrition Template = Light

Olympic Weightlifting

Every 90 seconds for 7 rounds

Pausing Below the Knee Clean Grip Deadlift + Low Hang Squat Clean + Front Squat


21 – 15 – 9

Hang Squat Cleans (115/75)

COACH’S TIP: Just like last week’s squat snatches, don’t fall into the trap of going out of the gate too hot on the cleans today. Pick a weight you could cycle for 10 unbroken reps when fresh. Work to do full squat cleans today, regardless of what weight is on the bar.


RP Nutrition Template = Light


21 Burpee Box Jumps (30/24) 800 Meter Run, 5 Rope Climbs
15 Burpee Box Jumps, 600 Meter Run, 3 Rope Climbs
9 Burpee Box Jumps, 400 Meter Run, 1 Rope Climbs


COACH’S TIP: Long pants today to save those legs on the rope climb. Use your arms to get some extra height on the high box jumps today.


RP Nutrition Template = Light


Deadlift Deload

5x5 @ 60%


21 Deadlifts, 400 Meter Run
15 Deadlifts, 400 Meter Run
9 Deadlifts, 400 Meter Run

225 / 155

COACH’S TIP: Looking for a weight where you could go unbroken on the opening set when fresh. That said, break these up from the start with smart sets (7/7/7) and go hard on these runs.


RP Nutrition Template = Light



5 Rounds:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx – 155/105

COACH’S TIP: A classic CrossFit barbell WOD today. Break at 11 deadlifts and 8 cleans to “save” yourself a rep if you are not planning to go unbroken