In 10 minutes complete:

2 Rounds:

500m Row

20 Handstand Pushups

From 10-20 minutes complete:

2 Rounds:

400 Run

20 KB Swings (70/53)

From 20-30 minutes complete:

2 Rounds:

50 Lateral Jumps over Parallete

20 Chest to Bar Pullups 


Beers & Brushes-2a.jpg

A. Every 2 minutes for 5 rounds:

Push Press x4

B. 5 Rounds:

    200 Run

    15 DB/KB Push Press (45/35)

    10 Toes to Bar 


Alright so Beers and Brushes. First of all, I placed a flyer in the gym and the date was incorrect. The official date is listed above and is Saturday May 19th at 11am (after the morning classes). I am enlisting any members willing to help do some maintenance around the gym. This includes repainting the interior, cleaning up the back area, rearranging certain pieces of equipment and a general to-do list. As compensation, we will provide enough beer for all to drink!

I will have a sign up sheet in the gym. Thank you!



A. Snatch 

3x60, 3x70, 3x75, 2x80, 2x85%

B. Clean + Jerk

3x60, 3x70, 3x75, 2x80, 2x85%

C. Press

    5x5 @70%



CrossFit Total


5 Rounds:

600m Run

15 Jump Squats

10 Strict Pullups (L-Pullup is possible) 


cf pic.jpg

A. Every 90s for 10 rounds:

1. 8 Strict HSPU's

2. 5 RDL's 

B. 5 Rounds:

  30s Work, 45s Rest for Max Reps

       1. Jumping Lunges

      2. Pullups

      3. Pushups 

      4. Row (Cals) 


After the Open

The Open is a competition, or a test if you will, to see how we fare in a competition setting. We encourage participation in the Open each year because the net gain from participating is almost always overwhelmingly positive. Once the Open is over, it is the perfect time to assess your performance and set goals for the upcoming season. Here are some guidelines for doing so.

1.     Show up to the Daily CrossFit Classes

There is no substitute for attending the daily classes. I cannot stress that enough. This was my 8th Open both participating and coaching, and if there’s one truth I know, it is those who consistently come to class and suffer with their fellow community members make the most progress. The Open is a CrossFit competition; the best way to get better at CrossFit is do more CrossFit. The class setting creates an atmosphere of support and motivation that cannot be replicated. I know this because I workout alone 95% of the time, and I always do better/have more fun in a group. CrossFit has evolved a great deal in the last 8 years, but the class model is still the foundation to improving your fitness

2.     Regularly Attend the Specialty Classes

The Weightlfiting and Gymnastic classes are invaluable to improving your skills in those disciplines. The regulars at the WL’ing class continue to improve their technical proficiency and strength in the Olympic lifts. This year’s Open featured the full snatch, and I was very pleased with how the weightlifting crew fared on this workout. Josh has done wonders with gymnastic regulars, as they have seen marked improvements on their TTB’s, HSPU’s and Pullups. Take advantage of these classes and see major progress in your daily workouts. (Don’t forget about endurance/cardio conditioning. Although not technical skill classes, these classes are designed to make you breath hard and will improve your stamina and endurance).

3.     Book a 30-Minute Skills Session

We recently created a program that allows a member to work on one skill with a coach for 30 minutes. This allows the athlete to focus completely on one skill with eyes of the coach there to critique and improve overall capacity. These sessions can be any skill or a theme a member wants to work on!

4.     Nutrition

This is actually probably the #1 performance indicator but I’m just going to assume that everyone at our gym is eating perfectly (kidding). We will be doing more with the Pristein Program in the coming months as a gym wide challenge. Just remember that you can simply get better results in the gym by eating right/clean.

5. Assess your Open Performance

What movements did you excel at and which did you struggle with? The coaches are pretty aware of this already but it's good for our members to start to build a database of movements to work on before or after class. Also, if you realize your strength or lifting needs work, the easy solution is to start attending the WL'ing class on Saturdays. Assessing your perfroamce will give you a plan of attack for the year to come




 In 10 minutes, complete: 

 2 Rounds:

500m Row

20 Box Jumps (24/20)

From 10-20 minutes, complete:

2 rounds:

400m Run

20 Toes to Bar

From 20-30 minutes complete:

2 Rounds:

100 Double Unders

20 KB Swings (70/53)




A. Every 2 minutes for 5 rounds:

Push Press x5

B. 1-2-3-4-5-6-7-8-9-10 reps of:

     Thruster (75/55)

     Bar Facing Burpee


1600m Run

Rest 3 minutes

1200m Run

Rest 2 minutes

800m Run

Rest 1 minute 

400m Run


A. EMOM 12

1. 40 Double Unders

2. 30s Max Rep Strict HSPU's

12 Minute AMRAP:

B.  40 Pushups

    40 Toes to Bar

    40 DB Hang Power Clean + Jerk (45/35)*

*same as the Open. Do 20 on one arm, then switch to 20 on the other arm 




A. EMOM 15:

1. 2 Power Cleans + 1 Front Squat

2. 3 Tap n Go Cleans

3. Rest

B. 400m Run 

    25 Box Jumps (24/20)

   400m Run

   50 KB Swings (70/53)

   400m Run

   25 Box Jumps (24/20)

400m Run 



Oly Lifitng

A. Power Snatch + OH Squat

3x60, 3x65, 3x70, 2x75, 2x75, 2x75%

B. Power Clean + Jerk

3x60, 3x65, 3x70, 2x75, 2x75, 2x75%

C. Push Press of Back


D. Back Extensions

  3x8 weighted 

10am WOD

10 Rounds:

10 DB Power Snatch (50/35)

15 Pushups

10 OH Lunge Steps into a 100m Run w/ a Plate (45/35)



A. Every 2 minutes for 5 rounds:

    Front Squat x4 @70%

Front Squat 

B. Every 5 minutes for 5 rounds:

50 Double Unders 

25 Wall Balls (20/14)*

*choose a ball you feel you can go unbroken for the entire workout 



A. EMOM 12:

1. 3 Strict Pull-Ups (overhand grip, weighted if possible)

2. 30s L-Sit

3. 10 One-Armed DB OH Squat (5 per arm)

B. In a 12 minute CAP:

    30 Cal Row

    30 OH Squats (95/65)

    30 Pullups

    w/ remaining time, perform as many pushups as possible