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2120 members and blog lovers. We will be formatting our programming a little differently for the month of August. Is there one type of programming that can please all the people all of the time never. It has always been my mission to bring our community solid programming that provides the right stimulus from our fastest and strongest yet allow beginner and mid level athletes the ability to train 4-5 days per week. I understand that we service RX athletes that possess a higher level of skill when it comes to complex movements but we also need to recognize the needs of of our new members (under 1 year of training CF) also. So we will now format our workouts under two types: RXwod – this is for the advanced and experienced athlete that has a solid foundation and understanding of all movement types. Please note the load and movement can still be modified here. Wod – This will be for any new members that will need to focus their attention on building a solid conditioning base without being intimidated with complex movements that require a high level of technical skill. Please note the “Wod” can be for anyone consider listening to your body and creating a solid choice for your body on any given day. I will be sharing my thoughts (briefly) at class times though out this coming week. Please feel free to contact me with any questions or concerns you may have. Sincerely, DFM

This week we will be Testing our current strength. Please do your best and post your new numbers.

1355: Monday 8/1
STRENGTH: Take 20 minutes to find 2 rep b. squat (post load)

RXwod: Helen 3RFT

400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Wod: FT

3 Rounds:
200m Run
15 Jumping Pull Ups
10 Russian KB Swings ”

1353: Bradshaw


U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Hero WOD – Bradshaw
FT – 10 Rounds 40 minute cap.
3 HSPU MOD – Stink Bug PU/HRPU
6 DL 225/185 MOD – Scale wt
12 Pull-ups MOD – Band assisted/Jumping PU
24 DU MOD – 48 SU

Scaled version on whiteboard.




8 min EMOM –
Run 200 m

10 mins to find Max Box Jump Height (be aggressive, use caution)

Strength – DL – 5 x 6 @ 67,70,72,72,70%

WOD – 15 min AMRAP
6 Thrusters 95/65 MOD – Scale wt
8 SDLHP 95/65
10 DB Step Ups 40/30 * Ask your coach what height of the box you should be using for the WOD




Gymnastics Skills –
Strict Pull ups – 5 x 8 MOD – Work on Kipping, Band Assisted, or Negative Pull ups
L-Sit/Tuck Holds – 5 x 20 sec
Arc Rocks – 5 x 10

Skill – Take 10 mins to work up to a single heavy Squat Clean or Power Clean

Every 2 min on the min – 16 mins
3 reps Squat or Power Cleans of 70% of the previous Clean you just did MOD – Scale wt
6 reps LOTBB – Lateral Over the Bar Burpee MOD – Burpees
9 KTE MOD – V-ups

1350: Happy Birth40day Julie Worley!


There is hubby back there holding up the Blue Wall!


Skill – Take 10 mins to work on a heavy double Squat Snatch or Power Snatch

Strength – Back Squats – 5 x 6 @ 67,70,72,72,70%

WOD – Tabata this Tabata – 20 sec of work & 10 sec of rest for 8 intervals
KB Swings 53/35
Air Squats
Push ups
Abmat Sit ups
*1 min rest in between exercise movements

Tabata score is the least number of reps performed in any of the 8 intervals



Strength – From the rack – Push Jerk – 5 x 6 @ 67,70,72,72,70%

WOD – on a continous clock – FT
OHS 95/75 MOD – Front Squats
Box Jump Overs 24/20 MOD – Step ups
3 min rest
Shoulder to OH 115/85 MOD – scale wt
Box Jumps MOD – walking lunges
2 min rest
Hang Power Cleans 135/95 MOD – scale wt
Burpee Box Jumps MOD – Burpee Step ups