Warm Up: 400m Run “Then” 2 Rds of: 10-Pass Throughs, 10-OHS, 6-Inch Worms

Strength: Hang Squat Snatch 5-5-3-3-1-1-1 Reps, Start light and keep adding weight


2 min Max Effort Front Squat 95/65 lbs

2 min Rest

2 min Max Effort T2B

2 min Rest

2 min Max Effort HR Push Ups

2 min Rest

2 min Max Effort Burpees to a 6″ Target

Post WOD: Death stretch on the wall, Calf stretch on the wall, side lunges


Warm Up: 2Rds of: 200m Run, 10-Air Squats, 10, OH Walking Lunges, 6-T2B

Strength: Strict Press 5-5-3-3-1-1-1 Reps. With your last rep try to beat your CF Total weight.

WOD: AMRAP in 18min

10 – Pull Ups

5 – G2OH 135/95 lbs

15 – Abmat Sit Ups

Post WOD: Cobra Stretch, tricep mash, work the shoulders with a band attached to the Rig.

Thank You!

Thank you to all who came out to the Paleo Challenge meeting! Members enjoyed a paleo cooking demo, got to try various treats and learn information on paleo and how to start their new “lifestyle.” There is still time to sign up this week as the challenge starts next Monday, April 6th.

The Open is finally over; what a great five week journey that was! We all got to test ourselves both physically and mentally. It’s always amazing how much we can accomplish once we push ourselves. Great job to everyone who competed and lets work hard and look forward to next year’s Open!


Paleo Meeting


Warm Up: 400m Run “then” 2 Rds of: 10-Pass Throughs, 10-OHS, 10-T2B

Strength: Drop Snatch 3rds 5reps, try to increase weight, 2sec. Pause at the bottom of your squat. 10/15 mins

WOD: For time:                 Sub 2:1 singles

100 – Double Unders

50 – KB Swings 45/35 lbs Russian

90 – DU’s

45 – KBS 45/35 lbs Russian

80 – DU’s

40 – KBS 45/35 lbs Russian

70 – DU’s

35 – KBS 45/35 lbs Russian

60 – DU’s

30 – KBS 45/35 lbs Russian

50 – DU’s

25 – KBS 45/35 lbs Russian

40 – DU’s

20 – KBS 45/35 lbs Russian

30 – DU’s

15 – KBS 45/35 lbs Russian

20 – DU’s

10 – KBS 45/35 lbs Russian

10 – DU’s

5 – KBS 45/35 lbs Russian

POST WOD: Get on a roller, gluts and lower back



Aftermath of 15.5!

Don’t Miss Out!

Don’t forget to take advantage of the Competitor’s Class at 10. Come try out the WODs that will be at the Festivus competition and work on your weaknesses. It’s a great opportunity to work and fine tune your skills.

Our first Paleo Challenge meeting is at 11. There will be a cooking demo, lots of Paleo treats to try out and loads of information to soak in. Don’t miss out!!




Warm Up: 2Rds of: 10-Burpees, 10-3sec. Squat Holds, 10-Good Mornings, 6-Inch Worms

WOD: CrossFit Open 15.5 Final Event

For time:

27 – 21 – 15 – 9 reps
Row (calories)
Thrusters 95/65 lbs

Good luck to all athletes who brave an attempt at this Challenge.

The box will be open from 8-10/11ish for all registered athletes and non-registered athletes to make an attempt at this workout.

Next week we will be back to business as usual. Thank you all for being patient during this annual event that you all are apart of. Keep watching the games as they proceed through August.

Start setting goals, log them in your phone and start working to achieve them. Get out of your comfort zone and push yourself to new levels of fitness. IT’S YOUR WOD, make the most of it!


The Journey Comes To An End

Start your engines! The final Open Workout is going to test you both physically and mentally. Pick a pace and move smart because “Balls to the Wall” approach is definitely going to leave you burned out. Review the standards in the video so you are familiar with the movements. As always, good luck and kick some butt!





Warm Up: 2Rds of: 200m Run, 10-Pass Through with a band, 20-Walking Lunges, 10-HollowRocks

HAVE IT YOUR WAY DAY! Make up a missed WOD, stretch, mobilize, roll out, work on weaknesses, chat with your coach, play around with movements you’re unfamiliar with that you want to get better at.

Suggested WOD: “ODD WOD” ;) for time:


Turkish Get Ups 45/35 lbs KB (alternate arms)

Burpee Broad Jumps

SOTTS Press 45/35 lbs Barbell

Feel Free to give 15.5 a go if you like. It will be programmed for Saturdays WOD for all athletes to try.

15.5 Announcement Tonight

Don’t forget to watch the three most recent female CrossFit Games champions square off in 15.5. Camille Leblanc-Bazinet, Sam Briggs and Annie Thorisdottir combined have 12 Open workout victories.

Let’s see what is in store for us as we close our five week journey of the Open Workouts. Get ready! As we all know that burpees are coming!









Warm Up: 2Rds of: 200m Run, 6-Inch Worms, 10-3sec. Squat holds, 10-Pass Throughs

Strength: Hang Squat Snatch 5rds of 3 Reps, start light and go up from there. Focus on speed getting under the bar. 15-20min

WOD: “Annie”


Double Unders        2:1 Sub for singles TRY TO DO DU’s! They will not go away from the programming ;)

Abmat Sit Ups

“then” right into

50 – Wall Ball Shots 20/14 lbs 10’/9′