Workouts for the Week January 2nd – 6th

Welcome to 2018!  While everyone is offering up their services to “lose weight, eat right, etc etc etc” here is my suggestion to you.  Find consistency.  Find it in how you eat, how you sleep/recover, and how you exercise.  Chances are we didn’t gain the weight is 3 weeks, or lose 25 lbs on our squat in a month…news flash we aren’t going to lose the weight and put back on the strength that fast either.  Commit to the process.  The beauty of this place we call a gym is that we as a staff understand that life doesn’t work like a clock.  We travel for work, our kids play sports, we have birthday parties…we get it.  But we can also help you find that consistency and we will hold you to it.  Here’s to another year of killing it…lets get this party started.

No classes Monday January 1st!

Lastly, if you didn’t see the article posted this past week titled “never too late” check it out…or find that friend who doesn’t believe and let them read it for themselves.  Life changing stuff.

Tuesday, January 2nd


“The Lyon”

5 Rounds

7 Squat Cleans (165/115)

7 Shoulder to Overhead

7 Burpee Chest to Bar Pullups

-2 minute rest after each round-

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Workout Notes: For some of you…welcome back!  If you’ve had a lay off with the holidays, please be smart when scaling this workout.  Just because you could squat clean 115 a few times back in November doesn’t mean you can pick up where you left off.  Make sure this is a weight that will be challenging as the workout progresses but you are able to keep moving.  If a jumping pullup is not a scaled option 7 burpees followed by 7 banded pullups is also acceptable.  Try to find a bar a few inches about your reach.

Wednesday, January 3rd


V1:40/20r on the Rower



As Many Rounds as Possible in 7 Minutes

7 Wall Balls

7 Box Jumps

Workout Notes:  Keep sweating out the holidays with some conditioning to start the day finished off with a short burner.  Jumping on the box is preferred so if you need to scale the height to accommodate by all means do so!

Thursday, January 4th


Bar Muscle up Partner “Nate”

As Many Rounds as Possible in 20 Mintues

2 Bar Muscle Ups (4 strict pullups)

4 Handstand Pushups

8 KB Swings (2/1.5)

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.

Workout Notes: One week, two heroes.  This one you get some help from a friend.  These should be quick rounds.  If the muscle ups start to go scale to pullups if need be, we don’t want to waste a ton of time on failed attempts.  If room and resources permit banded muscle ups or jumping muscle ups can be used for scaling but ONLY if there is room.

Friday, January 5th

Every Minute on the Minutes for 20 Minutes

Odd – 1 Full Snatch + 5 Burpees

Even – 1 Full Snatch + 20 Double Unders

-Immediately into-

10 Minutes to find a Snatch Max for the day

Workout Notes: Users can pick the load for the every minute on the minute…climbing as you go would be ideal but something we can hit comfortably with an elevated heart rate (65-75% once you’re warm…that being said there should be no misses during the 20 minutes).  After the 20 minutes you get the chance to see what you can do…you should be warm and ready to smash! 

Saturday, January 6th


As Many Rounds as Possible in 17 Minutes with a Partner

10 Toes to Bar (15 abmat situps)

20 Pistols (1:1 Goblet Squats)

30 Dumbbell Shoulder to Overhead (50/35)

Workout Notes: Work hard, have fun… and Go Dukes!