one time through – Tue 1.24.17

 In W.O.D.

Strength: Barbell Row 5-5-5-5-5

*Practice a couple to 10 Double Unders between sets

Conditioning:  Complete the following for time:
– 90 Double Unders (Health: Attempts count or 90 reps jump rope running in place)
– 30 Alternating One Arm Dumbbell Snatches
– 200m Run
– 60 Double Unders
– 20 Alternating One Arm Dumbbell Snatches
– 200m Run
– 30 Double Unders
– 10 Alternating One Arm Dumbbell Snatches
– 20m Run

*Kb Snatches: Rx’d: 53/35#, Health: Choose a weight, heavier the better, resort to clean and jerks if needed


*Optional Strength:  Wendler Week 4 Day 2:
– Deadlift
40% x 5
50% x 5
60% x 5

*Important note: in the 4th week (your deload/ back off week), you should NOT be going for max reps on the last set. This is a week to get some light work in and prime yourself for the next month of training.


The CrossFit Open is only weeks away.  CrossFit Open 2017 registration is open now.   I will be setting up a team this weekend.  Click HERE for more information.  For those interested, we are going to form a team.  For those not-so-interested, we are still going to program the Open workout for the entire gym.  We do this for several reasons.  1) so we can remain a community and do it together.  2) Because when it comes down to it, it’s JUST a CrossFit workout, and only YOU put the pressure to make it harder on yourself!

The Open is Fun!  And every Friday leading up and during the Open, Coach Phil will be doing the workout at 6 pm and would love some of you to join him!  If not, he will still do it alone, because he is one motivated and motivating fool! Let’s have some fun and everything can still be scaled!


Fitness is about progression.  Not doing more work or more reps or more volume (necessarily), but doing better quality movements and stricter, more difficult movements.  Create a plan for progression in any CrossFit movements.  Talk to your coach if you need assistance.

In 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

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