10/6/15 – Latta Park on Saturday


Looking ahead to this Saturday, we will not be having classes at the gym.  We will be at Latta Park at 10am only.  Sign up in MindBody for the Boot Camp and we will see you there for a fun outdoor WOD!

CrossFit Performance


A. False Grip Ring Row @21×1, 1×6-8 reps

B. Muscle Up Transition Drill, 1xAMRAP

C. Kneeling Muscle Up Transition, 3xAMRAP, rest :60

Same progression from last week, but take the rings higher on part “C”. If you are still mastering the false grip, please add extra sets to “A” and “B” and forgo “C”.


12 min AMRAP

10 Pullups

15 HR Pushups

20 Squats

Dose Response: Muscular Endurance – This is beefed up variation of the classic CrossFit workout, “Cindy”. Upperbody muscular endurance will be the main limitation for most. Make the appropriate modification based on your gymnastics strength so that this does not turn into a strength endurance workout.

CrossFit Fundamentals


A. Tspine Mobility

B. Scap Mobility

C. Hang Power Snatch, 3×5, rest :60


EMOM x 16

Odd: 6 Hang Power Snatch (light/mod)

Even: 20 Alt. Lunges

Strength Class

A. Deadlift @21×2, 4×3, rest :90

*same weight as 9/24

B. 4x 2 Strict Press + 3 Push Press (increasing), rest :90

C. Lateral Single Leg Step Ups – collect 25 each leg

Running Skills


A. Pulling Wall (hamstring and glute activation)

B. Resistance Band Running (forward lean and core engagement)

C. Cadence Work/warmup


2x 1 mile Time Trial, rest 5:00

The intent of the 1 mile time trial is to set a baseline to measure progress against over time. Cadence target for 1 mile distance is 95+