Monday, July 27th, 2020

Work Out of the Day


1.     Snatch
On the Minute x 10:
1 Low-Hang Squat Snatch

Set 1: 65% of 1RM Snatch
Sets 2-10: Build to a Heavy Single

2.     Front Squat (25-35)
On the Minute x 10:
1 Front Squat

Build to a Heavy Single


3. “Unicycle”
(10 minutes with RX+)
50/35 Calorie Assault Bike
100 Double Unders
Time Remaining:
Max Power Snatches (115/85)

Scoring: Reps

RX+ first right to bikes
Row 1200/1000
Run 800RX, 600-400 scaled




1. 3-5 Giant Sets NFT: (goal 3 rds)
(10 minutes NOT with RX+)
50’ HSW (or 1:00 practice)
10 pistol (ea side)
5-10 Strict HSPU


2. “7 Wonders”
(20 minutes with Rx+)
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700*/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700*/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

RX+ has row priority. Sub movements if needed:

40/30 cal bike or 400m run

*700/500 row if this pace can be held:
Men 1:45-1:50
Women 2:00-2:05
Scale if pace is greater.



1. 3 Rounds NFT:
(10 minutes NOT with RX+)
10 x BB FR Lunge Step 95/65
3-5x BMU
3x Bar dip press out to hollow
Rest as needed between sets


2. “Poker Face”
(25 minutes with Rx+)
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes, change load

Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes, change load

Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)


A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.


Puppy Pose 1’
Shoulder to Floor 1’
Wrist Stretches 1’
Couch Stretch 2’
Pigeon Pose 2’
Butterfly 90”
Pike 1’ & Straddle 1’
Kneeling Split 1’
Child’s Pose 1’ with lateral
Cobra 1’
Supine rotation

5 Round NFT:
(~20 minutes)
500 Meter Row
21 AbMat Sit-ups
12 Burpees

Option 2: Midline
(15 minutes)
3 Giant Sets:
:30 Seconds Kettlebell Star Plank (Left)
:30 Seconds Kettlebell Star Plank (Right)
Max Hanging L-Sit (From Pull-up Bar)


Recovery Bike NFT:
(20 minutes)
4:00 Light Pace
3:00 Moderate Pace
2:00 Hard Pace
3:00 Moderate Pace
4:00 Light Pace



1. Low-Hang Squat Clean and Jerk
(10 minutes)
On the Minute x 10:

1 Low-Hang Squat Clean and Jerk

Set 1: 70% of 1RM Clean and Jerk
Sets 2-10: Build to a Heavy Single


2. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
(10 minutes with RX+)
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105

Cap=15 minutes
Comp to:05/29/20


3. Optional Midline
(15 minutes NOT with RX+)
3 Giant Sets:
15 abmat sit-ups
10 hollow rocks
25 plate weighted GM
10 superman rocks

*Athletes must be done at top of the hour


We hope to resume on Thursday…keep in touch with Coach Nic for details.



The crux of this is that CrossFit creates a balanced athlete…IF (IF, IF, IF) you have coaches that ensure you’re not getting stronger at the expense of speed, and not getting faster at the expense of strength, and not missing your gymnastics and mobility entirely! It’s so easy to get caught up in what we love and what we’re good at and miss other essential elements to becoming a balanced athlete.

The 4 Skill Levels were created by CrossFit Seattle. We have made some adjustments to accommodate the older athlete. And we have rounded them out as CrossFit has introduced higher level and “other gymnastics” that are now considered essential (such as handstands/inversions).

This is Skill Level 1. The “game” is, you must test out of Skill Level 1 before you can move to Level 2. ALL (repeat ALL) of Level 1 must be successfully tested out before you can move on to Level 2. Once you have worked through the list, you’ll find the areas that are lacking are probably consistent: either speed, strength, or gymnastics, or further broken down into pushing, pulling, core, or “work”. There is a Skill Level 2, 3 and 4. Skill Level 1 is considered minimum standards for a healthy individual and represents a healthy beginner.


TESTING OUT CAN BE DONE ON THURSDAYS AND SATURDAYS during Open Gym, or IF we have a regular programmed day where the work is completed with more than 15 minutes to spare…then your coaches can help test you out (time permitting).

TEST OUTS must be observed and signed off by a coach! “This is a test”.

Further, if you have areas that need work, that’s where your coaches come in. The “crate” that the skill levels will reside in will also include work sets (linear progressions) for speed and strength to help you “fix” those deficient areas faster. This part is in the works, and while it’s in final development stages, just ask your coaches for help.

31 Heroes WOD is Coming up!

While the schedule on Saturday is our typical Saturday 8am Open Gym or 31 Heroes WOD and 9am 31 Heroes WOD, the schedule is a little more particular.

We have 11 ropes. Ropes will go to RX teams of 2 first. Then to scaled teams of 2. Subs for ropes will be a predetermined number of pull-ups. Note: we can’t “sterilize the ropes”, so rope use will be at your own risk and choice. They’re not something we can “clean”.

Yep, the good ol’ schedule book (soon to be history by the end of this year we hope!). 8/1 is set up. Please note the 8am and 9am options.

31 Heroes
31 Minute AMRAP
8 x Thruster 155/105
6 x Rope Ascent
11x Box Jump

1 partner works through reps while the other completes a 45/35# sandbag* run.
Note: Sandbags, like ropes, are not something we can commit to COVID cleaning. Use at your own risk. Other options for weighted runs include dumbbell and kettlebell and plate.

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

The 31Heroes WOD will take place simultaneously across the globe and in our gym on August 1, 2020.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create 31Heroes to remember our fallen heroes and take care of their loved ones.

Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.

Today, as a 501(c)(3) non-profit, they assist athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011.

Through strategic alliances with other organizations, they can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.

Since their first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, 31Heroes launched the initiative to support treatment for veterans suffering from Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.

To donate, support the foundation or just buy a T-shirt (that supports the foundation), go HERE.


Army Sergeant Alexander J Bennett

Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL

Chief Petty Officer, SEAL Brian R Bill

Air Force Para Rescue Tech Sergeant, John W Brown,

Chief Petty Officer, SEAL Christopher G. Campbell

Army Chief Warrant Officer 4, David R Carter

Petty Officer 1st Class, Information Systems Technician, Jared W Day

Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara

Army Specialist Spencer C Duncan

Chief Petty Officer, SEAL John W Faas

Army Staff Sergeant Patrick D Hamburger

Staff Sergeant, Air Force Combat Control Team Andrew W Harvell

Chief Petty Officer, SEAL Kevin A Houston

Lieutenant Commander, SEAL Jonas B Kelsall

Master Chief, SEAL, Louis “Lou” J Langlais

Chief Petty Officer, SEAL Matthew D Mason

Chief Petty Officer, SEAL Steven “Matt” M Mills

Army Chief Warrant Officer 2 Bryan J Nichols

Chief Petty Officer, EOD Nicholas H Null

Petty Officer 1st Class, SEAL Jesse D Pittman

Senior Chief, SEAL Thomas A Ratzlaff

Chief Petty Officer, SEAL Robert J Reeves

Chief Petty Officer, SEAL Heath M Robinson

Petty Officer 2nd Class, SEAL Nicholas P Spehar

Petty Officer 1st Class, Cryptologist Technician Michael J Strange

Petty Officer 1st Class, SEAL Jon “JT” Tumilson

Petty Officer 1st Class, SEAL Aaron C Vaughn

Senior Chief, EOD Kraig M K Vickers

Chief Petty Officer, SEAL Jason R Workman

Air Force ParaRescue Tech Sergeant, Daniel L Zerbe

Bart, K-9


REST DAY“7-Wonders”