Archives for CrossFit Pride


Hero 8:30am

Yoga 9am


On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155/105
7 push presses, 155/105

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

Happy Birthday John!


Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am

9:30am CrossFit 

9:30am Yoga


For Time:

400m Run

40 Push Ups

40 Sit Ups

40 KB Swings 53/35

40 Push Press 95/65

40 Med Ball Cleans 20/14

40 Hang Power Cleans 95/65

40 Toes To Bar

40 Double Unders

400m Run


Only 10 days until Christmas. Ready or not here it comes!


Mash 5pm

Yoga 6pm

3 Rounds For Time of:

30 Single Arm DB Lunge 50/35 (step back into lunge/15 per side)

25 Calorie Bike or Row

20 Burpees (2 hand touch 6″ above reach)

Run Backwards 100m

1 Muscle Up Ring/Bar *scale to Pull Up to Toes to Bar

Mobility: Grab a partner 30 secs per leg barbell calf roll out (you will love this!)

Happy Birthday CJ!


Open Gym 9:30am-11:30am

Core: Wall Walk to 10 sec hold x 6 rest 30secs between efforts


As Many Reps in 12 minutes of:

3-6-9-12-15-18… and so on adding 3 reps

Pull Ups

Power Snatch 95/65

Double Unders x5 (15,30,45,60,75,90)

Mobility: Shoulders (lat foam roll, pec mash, distractions w/bands)

Thank you to everyone that donated to Santee Santa’s organization! Tis the season for giving. 


Cycle Box Class 6pm

Back Squat-

10 @ 45%

8 @ 55%

6 @ 65%

6 @ 70%

4 @ 75%

4 @ 80%

2 sets of 2 @ 82%

For Time:


Box Jump Overs 24/20

Wall Ball 20/14

Med Ball Sit Ups (same)

Mobility– Roll out quads (w/barbell)

You had me at Peanut-Butter…

For those of you that know me, I love me some sweets! And I am always, and I mean ALWAYS, searching for treats that are Healthy, but taste like they are not! You know…the good recipes.. Some you make and think, well ya…no wonder its “healthy (fill in the blank)” However, every so often I find some decent items and I love to share!

Chocolate Peanut-Butter Protein Cups

Go ahead…. dance around the room for a minute or two… I did…

Better yet! Are you sitting down?? They are 4 ingredients…Yup thats it! *squeal!

All ya need is the following:

1/4 Cup Creamy Peanut Butter

2-3tbsp (depending on how drippy your Peanut Butter is)Vanilla Protein Powder (I had chocolate and they were just fine)

1 cup Dark Chocolate Chips

1tbsp Coconut Oil


  1. Fill mini muffin tin with muffin liners and spray with coconut oil spray and set aside.
  2. In a medium-size bowl mix peanut butter and protein powder together. Start with 2 tablespoons of protein powder and go up from there. The amount of protein powder depends on how drippy your peanut butter is to begin with.
  3. Next, separate the peanut butter and protein mixture into 12 marble sized balls (~1 teaspoon), and set aside.
  4. In a microwave-safe bowl, melt dark chocolate chips and coconut oil, stirring every 45 seconds until chocolate is smooth.
  5. Scoop one teaspoon of the chocolate mixture onto the bottom of each muffin liner. Then, place muffin tin into the freezer for about 10-15 minutes or until chocolate hardens.
  6. Next, place one protein peanut butter ball on top of each hardened chocolate, carefully flattening the ball with your finger until it has a smooth top.
  7. Finally, add two more teaspoons of the melted chocolate on top of the peanut butter to each liner to complete your peanut butter cup
  8. Place muffin tin in the freezer for another 10-15 minutes until chocolate is hardened.
  9. Enjoy!

(Now the only bummer is I have not macro’d these out…However…I did also make these with the enjoy life chocolate chips and they were fantastic.. The fat content is literally about 6g. I mean COME ON)… #winning!

Do you check the Nutrition tab? Coach Jenn has been posting info on there, Check It Out!

Upcoming Holiday Schedule changes (These will be on the board as well):

12/23 Christmas Eve-Eve 8:30am & 9:30am class (12 Days of Christmas WOD) 

12/24 Christmas Eve Hero WOD

12/25 Christmas Day CLOSED

12/26 9:30am class ONLY

12/27 Regular Scheduled Classes


Open Gym 9:30am-11:30am

Yoga 5:30pm

EMOM x 10:

Minute 1: 5 Strict Press (you choose WT, clean from floor)

Minute 2: Max Reps Strict Pull Ups (score is total pull ups)


3 Rounds For Time of:

800m Run

8 Clean & Jerks 185/125 or 15 C&J 135/95

*Scale weight as needed. Choose 8 or 15 reps (8 reps should be heavier, done as single reps)



Cycle Box Class 6pm 

Deadlift- Warm up to 70%, then 8 sets of 2 reps @ 73%

Accessory- 2 sets of 10 Wtd Step Ups (2 DBs or KBs)

6 Rounds For Time of:

4 Manmakers 35s/20s

12/10 Calorie Bike or Row


Hero WOD 8:30am

Come in and get it done!

We have a team competing at Reindeer Games today @ Del Mar Fair Grounds $10 admission  Good Luck Boys! Have Fun!

CFP Christmas Party is tonight 6pm! Text 619 328 9210 if you need information 


Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am (Online bike reservations are working!)

9:30am CrossFit 

9:30am Yoga

For Time:


Power Snatch 115/75

Wall Ball  20/14

*100m sprint after each Even set

*10 Calorie Bike or Row after each Odd set


↑ Top of Page