Daily WOD


Hero 8:30am

Yoga 9:30am


5 rounds for time of:
20 thrusters 75/55
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

Be Advised: Next Saturday, Jan. 27th we will have a modified schedule for Saturday Classes. Please join us in supporting our athletes competing @ Battle at the Barracks


7:30am Lifting

8:30am Open Gym

No Cycle

9:30am CrossFit 

9:30am Yoga

4 Rounds For Time:

8 Power Cleans 135/95

12 Burpee Box Jump Over 24/20

18/16 Calorie Bike or Row


Cycle Box 6:30am

Mash 5pm

Sorry, NO YOGA

AMRAP in 6 minutes:

6 Pull Ups

12 Wall Ball 20/14

Rest 3 minutes,

AMRAP in 5 minutes:

5 Handstand Push Ups

10 Sit Ups

100m Sprint

Rest 2 minutes,

AMRAP in 4 minutes:

6 Pull Ups

12 Wall Ball 20/14

Rest 1 minute,

AMRAP in 3 minutes:

5 Handstand Push Ups

10 Sit Ups

100m Sprint


Open Gym 9:30am-11:30am

Lifting 5:30pm

Pistol- AKA One Legged Squat

This move requires a great deal of strength, balance and flexibility. Start by standing on one leg. The opposite leg can be held out in front of your body with your hands on the non-working leg. Think about rooting your foot into the ground while you squat down and back so that the glutes pass below parallel.

For Time:


Front Rack Lunges 115/75 each leg 

Push Press -same bar

200m Run after even sets

25 Double Unders after odd sets

Mobility: Samson Lunge hold for 1 minute each side, Center Splits 1 minute hold


Cycle Box 6pm

10 minutes: Pull Ups- Strict, Kipping, Butterfly

Strict pull ups are by far the most important. Any strict movement is going to strengthen and develop the large and small muscles to protect the area from the intense movement brought on with a kip. To be good at doing pull-ups, you need to do pull-ups!

EMOM x 15:

Minute 1: 20 KB Swings 53/35

Minute 2:  5 Power Cleans 155/105 

Minute 3: 15 Box Jumps 24/20

Mobility: Barbell Roll Quads and IT Band Stretch

Great work on the Double Under PRs Monday! Practice Practice Practice!


Open Gym 9:30am-11:30am

Yoga 5:30pm

10 minutes: Handstand Holds and Walks

Depending on where you are at in the Handstand, whether that is just working on being upside (knees on a box) working on the kicking up into a handstand against the wall or maybe working on shoulder taps/shifting weight. These are all part of the progression leading to coming off the wall and doing a free- handstand hold or handstand walking. Your coach will give you tips and aid you in the area that you are working on.

AMRAP in 21 minutes of:

400m Run

7 DB Thruster 50/35

11 Toes To Bar

Mobility: Banded Lat Distractions 2 minutes each side

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