7/25/14: Friday


Strength: Power Snatch

1×2@70 %, 1×2@75 %, 4×1@80

WOD: 4 Rounds

Max Effort Pull Ups
Then- perform 1 Burpee for every Pull Up short of 50. 
(Ex. If you do 20 pull ups you must do 30 burpees to complete round 1.) Burpees must be completed to move onto next round.  

* If you cannot normally perform at least 15 unbroken pull ups please scale accordingly. 

7/24/14: Thursday: No OLY Club

Strength: Bench Press


WOD: Tabata Mash Up

1A: Row For Cals
1B: Push Ups

1 Minute Rest

2B: Single Unders

7/23/14: Wednesday: Fundamentals @ 6:30pm


U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Today we will be doing Hero WOD “Holleyman”

WOD: 30 Rounds for Time:

5 Wall ball shots, 20/16 pound ball
3 Handstand push-ups
225/155 pound Power clean, 1 rep

Last Done: 6/11/13

WOD Demo:



7/22/14: Tuesday: OLY Club at 6:30pm

Strength: Cleans

1×3@60%, 1×3@65%, 1×2@70%, 4×1@75%

Pulls: 4×3@100%

WOD: 14 Minute EMOM

Odd Minute: 10 – T2B (Rx+ Strict)
Even Minute: ME Box Jumps (30/24″)

*Score is Total # of Box Jumps



7/21/14: Monday: Fundamentals Class at 6:30pm

Strength: Find a 5RM Back Squat

*5RM should be somewhere in the neighborhood of 85% of your 1RM.

Programming Note: We will be using the 5RM Back Squat number for our next squat cycle that will begin next week. Get ready to get strong.

WOD: 15 Minute Climbing Ladder

200m Run
5 – KBS (70/55)
1 – Rope Climb

Add 5 KBS/1 Rope Climb each Round



7/19/14: Saturday: Normal Saturday


9am – OLY Club

9am – Strongman Club

10am – Regular Class WOD


7/18/14:Friday: Reminder Happy Hour Tonight at Casa Marina Starting at 8pm. Come out and hang with your fellow CFTC members outside of the Box.

Strength: Power Cleans

WOD: “Grace”

30 – Clean and Jerks (135/95)

Last Done: 11/1/13

Accessory Work:

2 Rounds

20 – Deadlifts
20 – Stiff Legged Deadlifts
20 – Sumo Deadlifts

:30 Rest between Sets
**Choose a weight that allows you to do all 20 reps unbroken.



7/17/14: Thursday: OLY Club at 6:30pm: Don’t forget Happy Hour at Casa Marina this Friday starting at 8pm

Strength: Find a 1RM Front Squat

WOD: For Time

3 Rounds

70 – Double Unders
15 – Front Squats (135/95)
15 – BB Roll Outs



7/16/14: Wednesday: Fundamentals Class @ 6:30pm

Strength: Bench Press

1×3 @70%
1×3 @80%
1xME @90%
5×10 @50%

WOD: 13 Minute AMRAP

5 – T-2000′s
10 – Plyo Pushups (45′s/25′s)



7/15/14: Tuesday: OLY club at 6:30pm


Congratulations to Andi for taking the top spot on the Podium this past weekend at CrossFit Intracoastal’s Competition.

Strength: Snatch
3×1 @60%, 3×1@65%, 2×1@70%, 4×2@75%

Snatch Pulls: 4×3@ 100%

WOD: 9 Minute Climbing Ladder

2 – Hang Power Snatch (115/75)
1 – OHS (115/75)

*Increase (2) Hang Power Snatch, (1) OHS each round.