The Chief – Tue 9.27.16

 In W.O.D.

Strength: Deadlift 3-3-3-3-3

Conditioning: “The Chief”
Max rounds in 3:00 of:
-3 Power Cleans (Performance: 155/105#, Fitness: 135/95#, Health: 95, 55#)
-6 Push Ups (Health: as difficult as possible)
-9 Air Squats
Rest 1 minute.

Repeat for a total of 5 cycles.

*Begin each round where you left off last round for a total round and rep count over the 5 cycles.


Our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike!

For more information, go HERE


Every once in a while it is great to go back and re-read something that defines what it is you are trying to achieve.  CrossFit is supposed to be a basic style of strength and conditiong, that minimizes time in the gym while maximizing results.  But we have a tendancy to add to our program based on ideas that we see on social media or other venues, but we forget to remove portions of our program to accomodate the extra volume.  Go back and re-read Greg Glassman’s article What Is Fitness and Who Is Fit?  HERE

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