Meridian, Idaho
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World-Class Fitness
in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Meal of the Day

Link to CrossFit Endurance

CrossFit Workouts

August 29, 2014: Snatch, KBS, Burpees


A. Power Position Pause Snatch, 7 x 1 AHAP

B.
10-9-8-7-6-5-4-3-2-1
Kb Swings

1-2-3-4-5-6-7-8-9-10
Burpees

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August 28, 2014: Rope Climb + Miracle Mile

A. Rope Climbs, spend 20 minutes working on technique.

B. For time:

Sprint 400 meters
25 Kettlebell Swings
Farmer’s Walk with heavy dumbbells the East and West sides of the block
Waiter’s Walk with heavy dumbbells the South and North sides of the block
25 Box Jumps
Sprint the East and West sides of the block
Walking Lunges on the East and West sides of the building
25 Burpees
Sprint 400 meters with 20 lb. DynaMax Medicine Ball

Rope Climb + Miracle Mile Rope Climb + Miracle Mile Rope Climb + Miracle Mile Rope Climb + Miracle Mile Rope Climb + Miracle Mile

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August 27, 2014: "Nancy"

5 rounds for time of:

400M Run
15 - Overhead squats, 95/65#

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August 26, 2014: Bench, DB Press, Pull ups, Dips, Row

A1. Bench Press, 5x5 @ 75-80%
A2. Seated DB Press (neutral grip) each DB should be approx. 25% of 1RM BB press

B. Complete 5 rounds for time of:

5/8 - Static Pull ups
5/8 - Dips
500m row



Durability: 3 minute weighted plank (45#/25#). For each time you rest/go to your knees, it is a 5 burpee penalty assessed at the end.

Bench, DB Press, Pull ups, Dips, Row Bench, DB Press, Pull ups, Dips, Row Bench, DB Press, Pull ups, Dips, Row Bench, DB Press, Pull ups, Dips, Row

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August 25, 2014: RDL's, WB, KBS, T2B, Run

A. Romanian Deadlifts, 3 x 15 (pull from rack & start rep at top down)

B. For time:

50 x wallball (20#/14#)

40 x Russian KB swing (70#/53#)

30 x toes to bar or knees to elbows

400m run

RDL's, WB, KBS, T2B, Run RDL's, WB, KBS, T2B, Run RDL's, WB, KBS, T2B, Run RDL's, WB, KBS, T2B, Run

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August 23, 2014: We Be Swinging + Armor Building


A. Rx'd Workout:

Complete 300 Russian kettlebell swings (of all varieties), doing as many sets as you need to in order to maintain excellent form throughout
(e.g. running twice through a ladder of 50-40-30-20-10 swings or however you want to break it down but you cannot perform a set of swings higher than 50 reps).

Between each set of swings, you must perform one round of Armor Building: 1 cleans, 2 press/push press, 3 front squats.

(Scaled version is 150 swings)

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August 21, 2014: Power Snatch, Burpees

A. Take 15 minutes and review Power Snatch technique

B. Complete 21 - 15 - 9 reps of:

Power Snatch (95/65#)
Burpees

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August 20, 2014: Manmaker, KB SDLHP, Suicides


A. : 4 rounds, not timed:

8 - man maker (30-50#/20-40#)
20 - KB sumo deadlift high pull (70#/53#)
40m suicide sprint (10m x 4)

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August 19, 2014: H. CLEAN, CLEAN, SPLIT JERK, HELEN


A. 12 minute EMOM:
Hang clean/ clean/ split jerk

B. "Helen" - 3 rounds of:

400m run
21 - Kb Swings
12 - Pullups

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August 18, 2014: SQUAT SESH' + WOD


A1. Front Squat x 3 @ 85%
A2. Back Squat same weight 3 x 8

B. Complete the following for time:

-Double unders:50-40-30-20-10

-1-arm DB/KB snatch, alternating: 10-8-6-4-2

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August 15, 2014: Front Squat, Hang Clean, S2O,BJ


A.. Front Squat, 4 x 2 @ 90%

B. 6 Minute Amrap of:

4 - Hang Clean
4 - Shoulder to Overhead
8 - Box Jump Overs

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August 14, 2014: WHAT???? WHERE'S THE WORKOUT???? ON THE WHITE BOARD, COME IN AND FIND OUT WHAT IT IS.......

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August 13, 2014: Bench Press, Kb Swings, Pushups, DU


A. Bench Press, 5 x 3 @ 80%

B. 3 Rounds of:

15 - Kb Swings
15 - Chest 2 bar pullups
50 - Double Unders

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August 12, 2014: Back Squat, Clean, Burps


A. Back Squat, 6 x 4 @ 70%

B. 10 Minute Amrap of:

3 - Clean @ 115/185#
6 - Bar Facing Burpees

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August 11, 2014: CROSSTOWN THROWDOWN QUALIFIER #3

2014 Qualifier Workout #3 – “Gimme Three Steps”



Complete the following for time (10 minute time cap):

40 Deadlifts, 185 lb.

40 Box Jumps, 24-inch box

40 Toes-to-Bar

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August 09, 2014: Press, Step Ups, Hollow Rocks, Push Press, Lateral Jumps

Three sets of:

A1. Dumbbell Shoulder Press x 8 reps
A2. DB Step-Ups x 10 reps each leg
A3. Hollow Rocks, Hollow Holds or Flutter Kicks for 45 seconds
Rest 45 seconds

B. Five rounds for time of:

Push-Press x 10 reps
Lateral Jump Overs x 15 reps

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August 08, 2014: Bench Press, Pull ups, metcon


A. Find 1RM Bench Press

B. Max set of pull-ups

C. For time:

60 - calorie row
50 - hollow rocks
40 - wall ball
30 - Kb swings
20 - pull ups or ring rows

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August 07, 2014: Goblet Squat, Planks, KBS, Burps

Three sets of:

A1. Goblet Squat x 10, 35/53# KB
A2. Plank from Elbows x 45 seconds
Rest 45 seconds

B. Every minute, on the minute, for 12 minutes, perform:
10 Russian Kettlebell Swings
5 Burpees

(scale accordingly)

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August 06, 2014: Db Snatch, Lunge, Pullup, run


A. Five sets for times:

10 - Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead, alt. L/R
Pull-Ups x 15 reps
Run 400 Meters

Rest 3-4 minutes between sets

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August 05, 2014: Back Squat, "DT"

A. Find 1RM Back Squat

B. "DT" - 5 Rounds of:

12 - Deadlift
9 - Hang Power Clean
6 - Push Jerk

C. On white board

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August 04, 2014: Clean, CrossTown Throwdown #2

A. Find 1RM Clean

B. Within a 12 minute time cap, complete as many reps as possible of the following:

5 rounds of

20 Calorie Row

10 Burpees over the Rower

Followed by

AMRAP of pull ups

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August 02, 2014: SATURDAY SURPRISE

SATURDAY SURPRISE SATURDAY SURPRISE SATURDAY SURPRISE SATURDAY SURPRISE SATURDAY SURPRISE SATURDAY SURPRISE

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August 01, 2014: Push Jerk or Deadlift, KBS, Pushups, Run

A. Push Jerk, 5 x 3 @ 65% OR Deadlift, 5 x 3 @ 65%

B. For time:

Kettlebell Swings x 30 reps
Push-Ups x 30 reps
Run 800 Meters
Kettlebell Swings x 20 reps
Push-Ups x 20 reps
Run 400 Meters
Kettlebell Swings x 10 reps
Push-Ups x 10 reps
Run 200 Meters

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July 31, 2014: GYMNASTICS AND BODYWEIGHT


A. 15-20 MINUTES OF PULLUP PROGRESSIONS

B. 10-9-8-7-6-5-4-3-2-1

Pullups
Box Jumps
Burpees
Air Squats

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July 30, 2014: Back Squat, "Annie"

A. Back Squat, 5 x 8 @ 65%

B. "Rowing Annie"

Rounds of 50, 500m row, 40, 400m row, 30, 300m row, 20, 200m row and 10, 100m row, reps of:

Double-Unders
Anchored Sit-Ups

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July 29, 2014: Bench Press, Ring Rows, Burpees Pull Ups, Renegade Rows, Sprint

Three sets of:
A1. Barbell Bench Press @ 5 x 8 @ 65%
A2. Supine Ring Rows x 10 reps

B. Complete as many rounds and reps as possible in 6 minutes of:
5 Burpees
5 Pull-Ups

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

5 Renegade Rows, R/L = 1
50M Sprint, 25M down and back

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