Love my helpers!!

Some Strict work to start Tuesday’s class. If you are scaling to ring rows, try to set them as low as possible or use a box to elevate your feet. Let’s work strength in this classic chest/back split.

The metcon is max work stations with rest in between. This programming is meant to keep intensity up. You should attack each station as a 3 minute wod, not as part of a 12 minute workout. This trains your body to recover quickly from intense work.

4 athletes per station. We’ll start at separate stations and proceed through in order.


Bench Press/Strict Pull-up Superset


Bench Press at 50% of 1 Rep Max

Strict Pull Ups-Scale with bands or ring rows


“Stations of the CrossFit”

3 Minute Clock

25 Deadlifts 135/95

Max Calorie Bike Erg

2 Minute rest

3 Minute Clock

20 Hang Cleans 135/95

Max Cal Assault Bike

2 Minute Rest

3 Minute Clock

30 Kettlebell Swings 53/35

Max Cal Row

2 Minute Rest

3 Minute Clock

30 Toes To bar

Max Cal Ski

Fitness Strength: 115/80, 44/26, Kipping Knee Raises or Abmat Situps

Fitness Speed: 95/65, 35/26, Kipping Knee Raises or Abmat Situps