Workout of the Day

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Tuesday 9/2

Posted on September 1, 2014 at 9:35 PM Comments comments (0)

Bench press


*Start around 75% of 1 RM.  Add weight each set.  Finish with a heavy double.


For time:

Power clean 155/95 or 65%

*10 Wall balls between every set. ...
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Sunday 8/31

Posted on August 31, 2014 at 10:15 AM Comments comments (0)
Open gym 12-2 Strongman class @ 1 Monday: Open gym 8-12 WOD@ 10 Weightlifting@10 Kids care @ 10

Friday 8/29

Posted on August 28, 2014 at 10:10 PM Comments comments (0)


Open gym 9-12. No CF kids class today

Buddy WOD @ 10:00

No strength class at 11.  We will bring it back next week as we start a new program!

Friday's WOD:

"The Gauntlet"


30 Front squats (RX: bodyweight...

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Thursday 8/28

Posted on August 27, 2014 at 11:00 PM Comments comments (0)

***The gym will open at 8 am today and until further notice on Thursdays.***

Open gym

8-11 am
2-8 pm

*If you would like to work on your rope climb technique, come at 5 pm today!


Front squat (5 sec pause at bot...

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Wednesday 8/27

Posted on August 26, 2014 at 11:20 PM Comments comments (0)


Deadlift 1 RM


4x100 ft. sled push

*You will have 3 attempts to achieve your 1 RM.  Taking multiple attempts at near-max weights on the deadlift is not only unsafe, it is counter productive.  Plan your attempts wisely.  Your coach will help you.  Your first lift should be something that you are confident you can make. &#...

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Tuesday 8/26

Posted on August 25, 2014 at 11:45 PM Comments comments (0)



5 rounds for time:

5 Hang power snatches (use a weight that is challenging but allows excellent form)
Run 300 m
Rest 60 seconds

*Don't over do it on the pull-ups!  You will need your lats for heavy deadlifts tom...
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Monday 8/25

Posted on August 24, 2014 at 9:40 PM Comments comments (0)

Today is the day you get to retest your maxes!  Many of you have already beat your previous one rep maxes, and it has been awesome to see so many of you making good progress.  Be sure not to miss any meals today, and visualize yourself powering through some new PRs.
Focused.  Confident.  Aggressive.  This is how you approach the bar for every lift.

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Sunday 8/24

Posted on August 24, 2014 at 9:05 AM Comments comments (0)
No open gym today. Rest up for benchmarks this week!

Friday 8/22

Posted on August 21, 2014 at 11:30 PM Comments comments (0)

Be ready to re-test maxes next week!  Monday we will max our front squat and bench press, Wednesday our deadlift, and Friday we will attack the Gauntlet again!  Today's squats should feel super easy.  This is just enough to get the legs moving and feel a little weight on your shoulders.  Go ahead and push yourself on the power cleans, but focus on good position and speed.  T...
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Thursday 8/21

Posted on August 20, 2014 at 11:30 PM Comments comments (0)

Open gym
6-11 am
2-8 pm

No strongman class today.


OH Squat
1 RM

OTM 12 minutes:

1 Power snatch @ 70%+

OTM 12 minutes:

1 Power clean @ 70% +

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Wednesday 8/20

Posted on August 19, 2014 at 11:20 PM Comments comments (0)


Bench press

10x2@85-90% 1 RM

*10 Swings after every set.  Last day of daily KB swings!  



Thruster 95/65

Toes to bar



Clean and jerk

10x1 of each, as heavy as possible hitting 8/10 or better

Front squat

8x2@80-85% (add 5-10 lbs o...

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Tuesday 8/19

Posted on August 18, 2014 at 11:00 PM Comments comments (0)


OTM 10 minutes:

2 Deadlifts @ 80% of 3 RM from 8/15


5 rounds:
10 inverted rows
20 KB Swings


4 sled pushes

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Monday 8/18

Posted on August 17, 2014 at 11:35 PM Comments comments (0)


Today starts the last week of training before we hit the CrossFit Total and Gauntlet again next week! 



Front squat

10x2 @ 85-90% 1 RM

*10 KB Swings after every set.  This is the last week of daily KB swings...100 a day this week!





Push press or power jerk 135/95 *clean it from the floor


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Friday 8/15

Posted on August 14, 2014 at 11:50 PM Comments comments (0)


Open gym


No CF Kids class today.  It'll be back soon!

WOD @ 10:00

Strength class @ 11:00

Friday's WOD:


3 RM


One set of max unbroken dead-hang pullups

*Scale with max flexed arm hang.


Run 1 mile for time.


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