7.30 - 8.5

E N G A G E 

If you trained with us last week you were probably asked to "knuckle down" or "use an armwrestling grip."   From Farmers Carries to Strict Pull-Ups and the rowing machine - we focused on how we would engage the resistance that day.  

There's always "resistance" in training.  There's always resistance in everything we do.  

It is precisely these moments when we need to focus MOST on How We ENGAGE the resistance . . .to be deliberate in how we meet the obstacle.   

So this week, when you are training and the stimulus seems to be overwhelming and beyond your capacity - DO NOT RELEASE and Let Go !  Instead, slow down and change speeds.  KEEP THE TENSION needed to move the weight. 

Step back, take a breath, REMEMBER YOUR MOVEMENT CUES, and deliberately ENGAGE the RESISTANCE.

Weekly Challenge-  See how well you can remember the movement cues given by the coaches in each training session. 

Because its not a matter of 'IF', but 'WHEN' you will run into resistance this week.  So be sure to STAY ENGAGED.  You can do this by choosing slowing down instead of stopping and being MORE deliberate about executing those movement cues.

In the most challenging moments we do NOT need a cheerleader...we need a plan we can act on.  We need something doable to work toward.  



Quote of the Week - "It's the little details that are vital. Little things make big things happen." - John Wooden

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open, 
First Post-Open Strength Cycle

Where you are right now: Functional Hypertrophy Cycle







3 Rounds for Quality *heavier than last weeks sets of 10*


Single Arm High Pull x8

Single Arm Press x8

Overhead Carryx 50m

:30 Hollow Rock



Metcon (AMRAP - Reps)


Every 5min. x 5 Rounds:

400m Run

21 Russian KB Swings 70/53

Max Pull-Ups in remaining time...




Back Squat (20 Rep Max)

Week 2. Lets go! Work up to a heavy double and then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this.


Metcon (Time)

For Time:

75 DB Snatch (50/35)

EMOM: 7 Wall Balls (20/14) 

Very Doable. The Workout STARTS with WB’s




Every 3min. x 10 Rounds:

2 Power Cleans (Climbing)

10 TTB

50 Double Unders


For you to RX this you have to finish every round. Start your weights at something pretty hard right out of the gate. 70-75% and then add from there. We would love it if you added every round, but if you make big jumps, every 2 rounds is fine too. This is only going to be as hard you make it, so don't slack. Squat Cleans are acceptable if you choose, but your legs may be lack "POP!" from yesterday.




Strength -

Turkish Get Ups

Building up in weight to a heavy double (One rep on the Left, One on the Right)

Hit 1 Rep on the Left, 1 on the Right + 10 AbMat Situps EMOM x 12 min  

*use this time to work on technique if movement is new* 



20min EMOM


12 KB Bench Press 

12 KB Bent over Row

100m Farmers Carry

15/12 Calorie Bike or Row 


Rest 5 min

*MANDATORY Cashout*  Chase that P U M P baby!

3 sets 

20 Empty bar Reverse curl 

20 Shrugs


Back Rack Lunges 5x5 

*build off last 2 weeks numbers*

CROSSFIT LINCHPIN TEST 11 (Yes, We went out of order!)

For time:

  • 7 Squat Snatch 155/105
  • 11 Ring Muscle-ups 
  • 100 Double-unders 
  • 11 Ring Muscle-ups 
  • 7 Squat Snatch 155/105





Teams of 2:


120 Wall Balls 20/14

80 Burpees

60 Pull-Ups

40 Power Cleans 155/105

20 Wall Climbs


Begin at 15:00

3 Rounds:

20 Front Squats 155/105

40 TTB


Begin at 25:00

100 OHS 95/65




AMRAP 5min:

400m Run

50 Plate Ground To Overhead 45/35

50 Sit-Ups

50 Push-Ups

50 KB Swings


50 Box Jumps 24/20


Rest 2min. then AMRAP 10min. in REVERSE.

Rest 3min. then AMRAP 15min. ORIGINAL format.

Plate Ground to Overhead - Holding a plate, tap one side on the ground and then lock it out overhead. Move quick! These start out easy and then get SPICY!