Thursday November 6th

Good day tribe!!

I want to talk about performance and what that means.   I think of performance as having an accomplishment in your craft.  I don’t necessarily think its a gift, but more about dedication.  Because I feel anyone can work hard enough to accomplish anything they truly desire.  Being that we offer levels for everyone its only fair we offer more advanced/performance classes too.  So starting November 11th we will start offering a Performance class for the performance athlete.   I want everyone to become and be able to achieve this level of fitness.  So I will hold test ins often for this class.  The test is graded and passed equally.  This class is based on performance.  For the athletes really wanting to excel in the sport. So if this interests you please come and talk to me.


Class times are:

Tuesday 8-9pm, Thursday 5:30-6:30, Saturday 8-9:30am


Here is the criteria for these classes;

Volume and intensity will be high

Need to have and know PR’s

Standards are MANDATORY

CrossFitting for at least one year

Rx at least 75% of the time

This class is for correcting, not for teaching new movements.

Arrive early to warm yourself up before class.  Coach will lead mobility.  

The test includes this:

  1. Double Unders
  2. Pull ups Unassisted
  3. 8 min mile MEN 10 min mile WOMEN
  4. 500 m row time: < 3min
  5. Know the 3 pulls of the Oly lifts, and the difference between muscle, power, and squat
  6. Shoulder to OH at least 115# M 65# W
  7. 100 PERFECT air squats
  8. Base Line time- 4-7min
  9. Handstands
  10. Push-ups from toes



6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m




Workout of the Day
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J
Every 2 minutes, for 10 minutes (5 sets) of:
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 75%
Every minute, on the minute, for 24 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)
Minute 3 – 10 Burpees + 20 Double-Unders

Mobility WOD