Sunday, February 9th, 2020

Rest Day!!



  1. 3 Rounds
    10 PP @ 85% 1RM
    5 PJ
    10 Push up
    25 Abmat sit ups
  2. “Beetlejuice”
    4 Rounds :45 on/:15 off
    1. Bike for calories
    2. Burpee
    3. Row for calories
    4. DU
    5. Rest


  1. “Grace”
    30 C&J (135/95)
    10′ cap
    Comp to: 2/1/19
  2. EMOM (3 Rounds)
    1. 10 Thrusters (75/55)
    2. 10 T2B
    3. 10 OHS
    4. 10 Pull up
    5. Rest


  1. 3 x 10 AMRAPS
    1. 10′ AMRAP
    10 HSPU
    30 Cal row
    30 Pistol
    **3 minute transition**
    2. 10′ AMRAP
    25 Air squat
    10 PC (95/65)
    25 Air squat
    10 FS
    25 Air squat
    10 JK
    **3 minute transition**
    3. 10′ AMRAP
    21 DB alt SN (50/35)
    15/12 Cal bike
    9 BJ (24/20)



  1. 3 Rounds NFT:
    50′ DB OHWL right (50/35)
    50′ DB OHWL left (50/35)
    10 Strict pull up
    5 Strict dip
    4 Alt TGU
    25′ HS walk
  2. 2 Rounds at A Steady Pace
    750m row
    400m run
    100 DU


  1. “The Upset” Version 2.0 (Front Squat)
    Set 1:
    Increase by 3 reps
    Increase by 20/10 pounds each three reps until unable
    Set 2:
    Decrease by 20/10 pounds
    AMRAP @ each load starting where set 1 left off
  2. Paw Patrol
    15′ AMRAP
    60 DU
    20 T2B
    10 HSqSn (135/95)



(SMART: SPECIFIC, MEASURABLE, ATTAINABLE, RELEVANT AND TIMELY.  SMART goals.  As you set your training goals, make sure you use the SMART priniciples to setting actions plans to achieving them)

CrossFit is hard.  It’s also strategic, though it may seem “constantly varied”.  It’s supposed to be:

  • hard and fast,
  • heavy,
  • sometimes light,
  • of a high level of skill that needs to be practiced and drilled often,
  • grounded in basic fundamental skills that are simpler to learn,
  • long and sustained,
  • taxing to multiple body parts with compound movements in one WOD,
  • taxing to the same body part with multiple movements in one WOD,
  • need the ability to tolerate high volume training without always “competing” at high volume training

…in a nutshell, sometimes you have to be smart about your WODs and know, for you, if you should go heavier in a WOD with maybe a slower time, or go faster in a WOD with a lighter load.  Why? If your metcon ability is good but your strength is not, going heavier might help you depending on what the rest of the week looks like. If your strength is good but your cardio is not, then going lighter and faster might help you.

Your coaches work with you every day and know your body, know your abilities and your strength and weaknesses and very likely “what” you should do.  Keep that in mind the next time you hit a WOD and your body is feeling run down. Think about that as you think about your training and all the facets: strength, cardio, SKILL (both on the barbell with your Olys and your gymnastics skills)…time to dial it in and think about your fitness as a “whole package” versus just beating the shit out of yourself every day. That’s not what CF is…and that’s not what our programming is all about.

Talk to us and let us help you. The weekly programming is released in advance to help you plan your week. Use it!

SATURDAYBeetlejuice, Beetlejuice, Beetlejuice