A. Every 90s for 6 rounds:

    2 Thrusters + 2 Push Press 

B. 4 Rounds of:

30s work 90s rest

1. Row for Meters

2. DB Thrusters (35/25)

3. Parallette Facing Burpees

Record 3 scores: total meters rowed, total thrusters completed, and total burpees completed 





A. EMOM 12

 1 Power Clean (build to heavy)


B. 400m Run

     30 Toes to Bar 

    90 Du's

    400m Run

    20 Toes to Bar

     60 DU's

    400m Run

    10 Toes to Bar

    30 DU's 





Four percent of Americans are either smokers, not eating plants (fruits/vegetables), not moving around, and/or are missing out on their genetic physique. That’s 316 million people in the US!

My main point of posting that on social media today was to illustrate the large number of folks out there who are not even close to doing the fundamentals of a healthy lifestyle. It’s absolutely staggering to me.

I think the most concerning category is the first one. Smoking can be replaced with alcohol, drugs, or excess sugar. All these items are poisons and it’s best to avoid them as much as possible.

Not eating enough plants is highly common. I am definitely guilty of this on occasion and I am constantly figuring out ways to build my meals around plants. They are hard to overeat, provide us micronutrients (vitamins, minerals, phytochemicals) and protect us from disease. A great goal everyday is try and get 5 servings of plants in our diets.

Exercise is something our community gets A LOT of. CrossFit workouts are awesome because they provide so much variety. My recommendation to our folks is to complement their CrossFit workouts with walking, stretching, playing sports, and sleeping (as much as possible).

If the first 3 items are dialed in, the final piece (a healthy body weight) will easily fall into place. It’s very difficult to be overweight after years of eating whole foods, not smoking/doing drugs, and exercising regularly.

I am definitely guilty of getting overly excited with a new supplement or a superfood like spirulina, goji berries or maca root. Those items have their place for sure, but if the fundamentals of health are not present, they will not make up for a serious lack of the basics. So, eat whole foods, don’t eat poisons, move around, and have fun! 


Rare photo of Rob and Katie's first class at CFR

Rare photo of Rob and Katie's first class at CFR

A. Every 2 minutes for 6 rounds:



 all 5's @70%, all 3's at 80%

B. 200m Farmer Carry (45's/25's)

     20 Burpees to 6"

     40 Box Jumps (24/20)         

    20 Burpees to 6"

    200m Farmer Carry (45's/25's)



2 Rounds

800m Run (easy pace)

Rest 1 minute

600m Run (moderate pace)

Rest 2 minutes

400m Run (hard pace)

Rest 3 minutes 



A. Snatch Ext + Tall Snatch + Snatch Balance

   7x w/ barbell

B.  Snatch


60,70, 75, 80, 85, 90%

C. Clean & Jerk

  same as snatch

D. Good Morning



6 Rounds:

400m Run

10 Jump Squats (45/35)

10 Thrusters (45/35)





20 Minute AMRAP:

2 Muscle Ups*

4 HSPU's

8 KB Swings (70/53)

*sub for muscle ups is:

  3 Chest to Bar + 3 Ring Dips (rx only)


3 Supine Rows + 6 Pushups

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.



A. Every 90s for 10 rounds:

1. 10 Bulgarian Split Squats (5 per leg)

2. 6 Strict HSPU's

B. 10 minute AMRAP:

    40 Wall Balls (20/14)

    20 Toes to Bar

    10 Deadlifts (245/165)



A. Every 2 minutes for 5 rounds:

4 Tap n Go Push Jerks

B. Every 4 minutes for 6 rounds (3 each) alternate between:

1. 20/15 Cal Row

   12 Shoulder to OH (135/95)

2. 20 KB Swings (53/35)

    12 Burpees over Bar   

you will have 2 scores by the end of the this. For ex, if my splits for couplet 1 is: 2:15, 2:15, 2:15, my score for couplet 1 would be 6:45.



Every 6 minutes for 5 Rounds:

800m Run

Max Double Unders until the 5 minute mark 




A. High Hang Snatch

   7x2 @60, 65, 70, 75, 80, 80, 80

B. Snatch

    4x3 @80%

C. Hang Clean + Hang Clean + Jerk

7x1 @60, 70, 75, 80, 85, 85, 85 

D. Pres



10am WOD

5 Rounds:

75 Double Unders

20 Pushups 

20 Pistols






50 Pullups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pullups

25 Minute CAP

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.




A. EMOM 15

  1. RDL X4 @body weight

 2. 20s L-Sit

3. 8 Supine Rows 

B. 10 Minutes to get as far as possible:

    3 Burpee Box Jump Overs (24/20)

    3 Deadlifts (225/155)

    6 Burpee Box Jump Overs 

    6 Deadlifts 

    9 BBJO's

    9 DL's     and so on, adding 3 reps to each movement until 10 minutes is up





A. Every 90s  for 7 rounds:

       4 Kipping HSPU's (build to hardest setting possible)


B. 2 Rounds:

  Farmer Carry to D then Run to C, then Carry back to gym (45's/25's)

  15 Push Jerks (155/105)

  15 Toes to Bar

  15 Burpees over Bar 





A. Every 2.5 minutes for 5 rounds:

12 Bulgarian Split Squat (6 per leg)*

B. Buy in: 30 Pistols 

    3 Rounds:

   20 Wall Balls (20/14)

   16 DB Power Snatch (45/30)

Buy Out: 30 Pistols 

*These can be done with the back foot on a bench or 20" box. Use two KB's or 2 DB's, one in each hand





A. Every 3 minutes for 4 rounds:

     6 Touch n Go Power Cleans to OH

B. 100 DU's

    6 Power Cleans (165/115)

    75 DU's

   9 Power Cleans 

    50 DU's

   12 Power Cleans 

   25 DU's 



5 Rounds:

800m Run

12 Burpees

Rest 1 minute 




20 Minute AMRAP:

30 Box Jumps (24/20)

20 Push Press (115/80)

30 Pullups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

We are cancelling the 9:30am Cardio Conditioning from tomorrow, indefinitely

No Friday Cardio class

There will no longer be Friday 9:30am Cardio classes for the time being. Stay tuned for new classes being added!


A. Every 90s for 8 Rounds:

     1. 4 Turkish Getups (2 per side)

     2. 30s L-sit

B. Calorie Row (60/45)

    10 Deadlifts (275/185)

    30 Burpees over the bar

    10 Deadlifts

    60 Jumping Lunges