Article Of The Week:
Why Are CrossFit Female Athletes So Strong?

Video Of The Week:
Smoked Quads? Good Video To Help Open Up Your Hips:

Nutrition Information Of The Week:
Meal Timing For Performance:

Click Here To Access Beyond The Whiteboard To Log S3 Workouts:


Warm Up:
5 Grasshoppers/Leg
10 Leg Swings Multi Direction
5 Squat Toe Holds
:20 Hold Bottom Of Squat
5 Tempo Air Squats @ 30×1

A) Back Squats: 4X5 Reps @ 30×1 Tempo; Rest 3 Minutes
*Same Weight All 4 Sets
B) Front Rack Rear Step Lunge: 3X6-8 Reps; Rest 1 Minute Between Legs
C) Single Leg KB Good Morning: 3X6-8 Reps; Rest 1 Minute Between Legs

Tier 3:
A) Same; Focus On Technique/Box If Needed
B) Walking Lunges: 2X20 Reps; Rest 2 Minutes
C) Stiff Legged KB Good Morning: 3X10-12 Reps; Rest 2 Minutes

Cool Down:
1 Minute Grasshopper Hold/Leg
1 Minute Banded Hamstring Distraction
1 Minute Pigeon

Purpose: Strength
Focus: Follow Tempos On Back Squats; Quality Reps On All Movements


Warm Up:
5 Sampson Lunges Per Leg
10 Downward Dog Calf Raises
10 Russian KBS
100 M Run

A) 4 Rounds:
25 KBS (Rx=1.5/1.0)(T2=1.25/.75)
400 M Sprint
-Rest 3 Minute Between Rounds-
B) 3 Rounds:
:30 Flutter Kicks/Rest :30
:30 Alternating Single Leg Ab Extension/Rest :30
:30 Ab Mat Situps/Rest :30

Tier 3:
A) 8 Rounds:
10 KBS
200 M Sprint
-Rest 2 Minutes-
B) 3 Rounds:
1 Minute Ab Mat Situps/Rest 1 Minute
1 Minute Lying Leg Raises/Rest 1 Minute

Cool Down:
1 Minute Forearm Stretch
1 Minute KB Calf Smash
1 Minute Runner’s Stretch

Purpose: High Aerobic Power Intervals
Focus: Push Each Round 90%+


Warm Up:
5 DB Strict Press
5 Inchworm Pushups
10 Bar Kips
:30 Bar Hang
200 M Run
10 Bar Kips
5 Inchworm Pushups
5 DB Strict Press

A) Strict Press Or Close Grip Bench Press:
4X5-6 Reps @ 30×1 Tempo; Rest 2-3 Minutes Between Sets
B) Strict Ring Dips:
3X6-10 Reps @ 20×1 Tempo; Rest 2 Minutes Between Sets
*T2=Off Toes/Band/Box
C) For Time:
30 Ball Slams/21 Burpees/9 CTB Pullups
20 Ball Slams/15 Burpees/6 CTB Pullups
10 Ball Slams/9 Burpees/3 CTB Pullups
*RX=30/20; T2=20/15
*T2=Pullups Or Ring Rows

Tier 3:
A) Same
B) Bench Dips: 3X8-10 Reps; Rest 2 Minutes
C) 3 Rounds:
15 Ball Slams
12 Burpees
9 Ring Rows

Cool Down:
1 Minute Partner Chest Hold
1 Minute LAX Ball To Pec
1 Minute Tricep Smash

Purpose: Strength/Moderate Aerobic Power/Muscular Endurance
Focus: Start Of Press/Bench Cycle/Stay Moving; Only Break In Transitions If Possible


Warm Up:
10 PVC Good Mornings
10 PVC Toe Taps
10 PVC Pass Thrus
5 Empty Bar Hang Power Snatch
5 Empty Bar Stiff Legged DL

A) Deadlifts: 4X5-6 Reps @ 20×1 Tempo; Rest 3 Minutes
B) 3 Rounds:
7 Power Snatch (Rx=135/95)(T2=95/65)
15 Calorie Row
-Rest 2 Minutes-

Tier 3:
A) Same
B) 3 Rounds:
10 DB Hang Power Snatch (5 Per Arm)
15 Calorie Sprint
-Rest 2 Minutes-

Cool Down:
1 Minute Multi Direction Lat Pull
1 Minute Cobra/Child’s
1 Minute LAX Ball To Scapula

*Purpose: Strength/Power Intervals
*Focus: Follow Tempo W/ Correct Mechanics On DL/Find A Weight For Part B That You Can Do 7 Reps Unbroken/Push Each Round As Hard As Possible


Warm Up:
5 Grasshoppers/Leg
5 Ankle Circles Each Direction
10 Standing Calf Raises
15 Jumping Jacks
150 M Row @ 65-70%

For Time:
20 Power Cleans (95/65)
40 Front Squats (95/65)
100 Double Unders
1000 M Row
100 Double Unders
40 Wall Balls (20/14)
20 Burpee Box Over Jumps (24/20)

Tier 2:
3 Rounds:
5 Power Cleans
10 Front Squats
75 Singles
300 M Row
75 Singles
10 Wall Balls
5 Burpee Box Jumps

Tier 3:
3 Rounds:
10 Med Ball Cleans
10 Box Jumps
50 Singles
300 M Row
50 Singles
10 Wall Balls
10 Burpees
-Rest 2 Minutes Between Rounds-

Cool Down:
3 Minute Cool Down Walk
1 Minute Butterfly
1 Minute KB Calf Smash

*Purpose: Aerobic Capacity/Muscular Endurance/Mixed Modalities
*Focus: Do Not Blow Up Too Soon; Pace 75-80% From Start

Team WOD: 8:00+9:00+10:00 AM
Free Intro Class: 11:00 AM
Foundations: 12:00 PM

Foundations: 10:00 AM
Open Gym: 10+11+12