8.20 - 8.26


Seems like a positive word.  Yet those of us perpetually seeking that sensation of betterment know that when the feeling isn't there we can often seem flat ... lacking energy.

While the consistent pursuit of progress is most certainly a noble one and an effective means of 'moving the needle,' it is not the nature of life to always be progressing ...

There will be moments of loss, where we back slide on our climb towards peak performance.

That's o.k.  Accept it. 

By doing so we can withstand the momentary lack of upward movement with the peace of mind necessary to learn from the experience in the first place.

Quote of The Week - "Positive Thinking creates another 'story' in our mind.  AWARENESS transcends both positive and negative, allowing us to free our mind." - Andy Puddicombe

Weekly Challenge:  Take TWO MINUTES and think about an area of your life where your lack of progress frustrates you - Sit with that for ONE MINUTE - Ask yourself, "Have I done anything over the last week to change the situation?  What is it that I want to happen?  Is there anything I am willing to do over the next 5 days to start to create the progress I say I Want to see?"

See what comes up, you may be surprised.

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





Metcon (Weight)

Every 3min. x 10 Rounds:

3 Deadlift (Climbing)

15 TTB

50 Double Unders

For you to RX this you have to finish every round. Start your weights at something difficult but doable right out the gate. 50-60% and then add from there. We would love it if you added every round, but if you make big jumps, EVERY OTHER ROUND is fine too. This is only going to be as hard you make it, so don't slack. We did something similar a few weeks ago with cleans.



Back Squat (20RM)

Work up to a heavy 1 or 2 rep and try to put 5-10lb. on top of last week. This is our LAST week of this. HIT 20 Reps and walk away with a win FOR THE DAY...


Metcon (Time)

For Time:

150 American KB Swings 53/35

*EMOM 5 Wall Balls 20/14

*Start with Wall Balls



30min. Running Clock...

1mile Run (200m intervals)

100 Calorie Row

1mile Run (200m intervals)

(Tag partner every 200m only one works at a time so SPRINT)

immediately into;


30 Hang Power Clean 95/65

6 Rope Climbs

30 Hang Power Clean 135/95

6 Rope Climbs

30 Hang Power Clean 155/105

6 Rope Climbs

30 Hang Power Clean 165/115

6 Rope Climbs

*Teams of 2: Only 1 person works at a time.



Quality Work

3x10 Single Arm High Pull

:90 Wall facing HS Hold



in 15 minutes find a heavy Complex:

1 Hang + 1 Full

*Power or Squat (Prefer Squat)

*Don't let go of the bar between


4 Rounds

3min. AMRAP

Row 250/200m

Max Rounds and Reps of 5 Snatches 95/65 + 5 Burpees in remaining time...


1min. Rest between Rounds




Back Rack Lunge 5x6

After every set :30 Lsit hold or Hollow Hold (SCALE)


Metcon (AMRAP - Rounds)

3 Rounds:


EMOM x 2min.

15 Burpees

EMOM x 2min.

15 Pull-Ups

EMOM x 2min.

5 Front Squats 185/125 (From The Ground)


Stay at the same station for 2min before switching. No rest Between Minutes, Stations, or Rounds. 18min. Straight




3 Rounds for time of:

With A Partner -

40 Calories, Assault Bike

20 Clean & Jerks 115/75


3 Rounds for time of:

400m run (200m intervals)

20 Snatches 115/75


3 Rounds for time of:

40 Deadlifts 115/75

20 Handstand Push-ups

No rest in between. 35min Time CAP... At 35 you are DONE. Only 1 person works at a time.




A.)  25min window: (shoot for 3-4
       10 DB Bench Press
       10 DB Bent Over Row (ea. Side)
       50 Double Unders
       20 Russian Swings (heavy as

B.) For time: (10min. CAP)
      50 devil press 35/20
      *5 TTB emom
      *start with TTB


If not enough DB have ½ class start on part B first