Workouts for the Week: July 1 – July 6

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

Monday, July 1st

Workout: For Rounds and Weight – 16 Minutes

Part A: As Many Rounds as Possible in 8 Minutes
2 Wall Walk
4 Hang Squat Snatch (115/75)
6 Toes to Bar

Part B: 8:00-16:00
Find a Heavy – 2 Hang Snatch

Workout Brief

Feel: Muscle / Pace: Gas

All of the movements today have your arms over your head. Keep the movements as unbroken as possible and take your rest during the transition periods. Take your time between your heavy sets to make sure you’re well rested once you start hitting big numbers.

Tuesday, July 2nd

Workout: Each Round for Reps – 18 Minutes

5 Rounds – 2 Minutes Each
20 Abmat Sit Up
20 Dumbbell Suitcase Lunge (50/35)
Max Rep V-Ups in remaining time
Rest 2:00 between rounds

Workout Brief

Feel: Muscle / Pace: Interval

Sprint through the beginning of each round to earn as much time as you can on the V Up. Scale the V Ups to Single Leg V Ups, Tuck Ups, Hollow Holds, or Planks depending on your capacity.

Wednesday, July 3rd

Hero Workout: “Buriak” – As Many Rounds as Possible in 20 Minutes

5 Squat Clean (155/105)
10 Barbell Burpee
15 Pull Up
200m Run

Workout Brief

Feel: Muscle/Reach / Pace: Grind

AWS1 James Buriak, 31, of Salem, Virginia, died Aug. 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, California. He served as a naval aircrewman rescue swimmer (AWS) with HSC-8.

After graduating high school, Buriak attended Roanoke College and joined the Navy in 2017. He deployed aboard the USS Theodore Roosevelt for back-to-back tours and multiple detachments before departing for the USS Abraham Lincoln.

He was known as an exemplary father and partner, and avid CrossFit athlete who enjoyed physical challenges. Buriak is survived by his wife, Megan; son, Caulder; parents James and Carol; and sister and brother-in-law, Laura and Eric Zickefoose.

Thursday, July 4th

One class at 8:00am on Thursday, July 4th.

Workout: For Time – With a Partner – 25 Minute Cap

50-40-30-20-10: Kettlebell Swing (1.5/1)
50-40-30-20-10: Push Up
30/20 Calorie Bike

Workout Brief

Feel: Triple Threat / Pace: Grind

This partner workout should be split into moderate sets on the Kettlebell Swings and Push Ups so that one partner is always chipping away. Keep the intensity high on each bike round and push harder as the reps dwindle down.

Friday, July 5th


Workout: For Time – 30 Minute Cap – Teams of Three

15 Rounds
15/12 Calorie Row
12 Deadlift (135/95)
9 Hang Power Clean
6 Shoulder to Overhead

Workout Brief

Feel: Triple Threat / Pace: Interval

This is a play on the workout “DT.” It’s broken up into intervals that will equate to 2:1 rest. Sprint the row and hang on to the barbell unbroken and maximize your rest for all 5 rounds.

Saturday, July 6th

Workout: For Time – With a Partner – 34 Minute Cap

Buy In: 800m Partner Run


4 Rounds
30 Barbell Burpee
60 Double Under
30 Thruster (95/65)


Buy Out: 800m Partner Run

Workout Brief

Feel: Reach / Pace: Grind

Once you complete the first run, split everything up with your partner. Push hard to finish the last 800m’s.


What is Functional Fitness Training?

Fitness is full of buzzwords and jargon—so what is functional fitness training, and why is it important? Here’s the answer: Functional fitness training is used


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