Strength & Conditioning, Bodywork, Sweat and Da Daily D WODs Fri June 19th 2020

Big things coming for us everyone! We are distancing outselves from the CrossFit name since their insensitivity to current events. You’ll be seeing us gradually changing things over the next few weeks and months, if you have any questions please let me know.
We are completely open now and recovering from the shutdown.  Newest regulations have made things a bit more flexible on us and classes are now 11 people max.  You will also see some other new changes in the gym, your coach will explain anything you don’t understand. Please continue to preregister for classes you shouldn’t have a problem making it into a class.  Keep in mind there is a $5 cancellation fee if you do not cancel yourself out of class 3 hours before it starts. If you are having trouble seeing all the classes in te app please let me know, a few people are having this problem and I am trying to get to the bottom of it.


Strength & Conditioning:

A.) Power Snatch 
Every 2:30 x 10 Rounds:
250m Row or 0.4m Bike or 200m Run
8 Toes-To-Bar
* Power Snatches (climbing see below)
Rounds 1-3: 5 snatches
Rounds 4-6: 3 snatches
Rounds 7-10: 1 snatches
B.) 9min. to finish….
75 Push Jerks (115/75lb.)
*EMOM complete 8 American KB Swings 53/35lb.

ADV is 70/53 for 6 reps
P.S. You are starting with swings 🙂


For Time:
Inner Thigh Ab Complex (right leg)
Squat Jacks

immediately into;

Inner Thigh Ab Complex (left leg)
Squat Jacks

Inner Thigh Ab Complex Demo:
You need a chair or bench for this one! Watch the video carefully for the complete break-down. This one is SPICY and we are super pumped to show you this new combo! Tag yo friends 😉

Advanced: Keep your leg straight versus bent on the chair or bench. MUCH more inner thigh intensive!

Movement Demo:


30 Rounds:
8 Cal Assault Bike
6 DB Walking Lunges 45/30s
4 Burpees

Left + Right = 2 reps on lunges

I have always loved workouts that were programmed like this. Small numbers that are always doable, for about 30-40min.

You may:
1.) Row or Ski instead, but whatever you pick, you must stick with it the entire time.
2.) Swap out burpees for 2 muscle ups for you advanced athletes out there.

Da Daily D:

Choose 1 option below

Option 1: (Advanced) – Walking Lunges for 400 meters with 25/15lb DBs
immediately into;
400m with bodyweight

Option 2: (Novice)  – Bodyweight Walking Lunges for 800 meters

Option 3: (Beginners) Bodyweight Walking Lunges for 400 meters

We’ve done this one before and you will continue to see it every now and again. Try to build on whatever you’ve done previously or even just a faster time. This is a great piece.
Categories: WOD