Friday 04.28.2017


Good Mornings 5 sets x 8 reps @ ascending weight
1 – 2 minutes rest btwn sets

4 RFT:
9 Deadlifts 130k/ 95k
12 OH Plate Walking Lunges 25k/15k
15 T2B

Invite a friend who you think should suffer through this with you! They can join the fun for free.

Finishing out the week with a bada$$ workout! Strength is going to be some good mornings for your lower back, glute, and hamstrings. Over the 5 sets just work up in weight slowly. Some tips for you:
1. Don’t lock your knees out ever
2. Lower the weight slowly
3. Squeeze your glutes to bring the weight up fast!
4. Your core should be tight and engaged for the entire movement.

For the WOD we are going heavy today! Heavy deadlifts and heavy OH walking Lunges. Some of you will need to scale this weight down. A good way to know if you need to scale the weight is if the weight is over 85% of your 1 rpm. If you do have to scale it make sure it’s not so light that your knocking out 9 reps unbroken every time. As for the toes to bar my advice is break them up early into fast and manageable reps such as 3 sets of 5. 15 reps by itself may not be a lot, but total there is 60 toes to bar and 36 deadlifts at 130 kilos. That is a good way to lose your grip if you don’t break those up.

Thursday 04.27.2017


25 min AMRAP
30 Cal Row
30 WB Throw Sit Ups 14/10
50 m DBall Front Carry 70/50
40 m Sled Push 50k/30k *

* High Handles down, Low handles back

Goal for this 25 min AMRAP is to pick a pace that you can keep going without having to stop. Your pace should be similar to your 5k run pace.

Wednesday 04.26.2017


8 min EMOM
Odd: 5 reps Seated Shoulder Press
Even: Max Unbroken Strict Pull Ups sc: Seated Ring Pull Ups 

Rest 2 Minutes

6 min EMOM
Odd: Max Unbroken Bar Dips sc: 6-8 reps 3 sec Dip Negative
Even: Max Bent Arm Hang sc: 8-12 reps DB Hammer Curls

Death by Thrusters & Pull Ups
1st min: 1 Thruster + 1 Pull Up
2nd min: 2 Thrusters + 2 Pull Ups
rx: 45k/ 30k rx+: 60k/ 45k & C2B Pull Ups

Invite a friend who you think should suffer through this with you! They can join the fun for free.

As you can see today’s strength is all upper body! Working on those guns today with some fun movements. The important thing with the strength is scaling effectively. A good example of this is lets say you can only do 1 strict pull up. If you can only do 1 at a time then it makes more sense to do the seated ring pull ups. You are not going to get enough volume with just doing 1 strict pull up to really get any improvement. Instead just make the seated ring pull ups harder by using less of the legs.

No real secret to today’s wod just make sure you move through the movements smoothly. As you get to the 4th and 5th minute you may feel some panic start to set in as your rest time gets shorter and shorter. Just relax and remember to breath while you are performing your thrusters and pull ups. I also wouldn’t suggest jumping to rx+ today if you can’t do the rx+ weight for at least 5 unbroken reps or at least 2 or 3 unbroken Chest to Bar pull ups.

Are you still having a hard time with your kipping pull up? Can you only put together 2 or 3 pull ups at a time?

Try a 30 minute private session with either Coach Bryce or myself for only $30. In only 30 minutes we will go over your goals, evaluate all issues, and work with you to give you a plan of attack. We can will help you with any and all goals you may have such as working on Snatches, Clean & Jerks, Handstand Push Ups, Nutrition, specific goals, and more!

Tuesday 04/25/2017


High Hang Snatch
8 min EMOM x 3 reps – Build up in weight
Rest 2 min
5 min EMOM x 3 reps – Max 3 rpm for all 5 min

For Time:
20 Box Jump Overs 24/20
30 Alt DB Snatches @ 50/35
50 Air Squats
30 Alt DB Snatches @ 50/35
20 Box Jump Overs 24/20

Invite a friend who you think should suffer through this with you! They can join the fun for free.

We worked on high hang cleans last week so this week we are working on snatch. The goal of these movements is to help you learn to explode through your hips and how it important it is to be fast under the bar. Focusing on these things now will benefit you a ton as we work heavier and heavier building up to eventually finding your new 1 rep max.

The workout today is just go go go! The first half is going to either make or break your time on this workout. If you come out too hot you are going to slow down on last set. If you start out too slow your time is going to suffer. Think of starting out a good hard pace but one you can maintain for a 12 min AMRAP. Once you finish those air squats its game time! Push hard till the end.  Make sure you touch the Dumbbell to the floor for all the snatches.


Don’t forget that this Sunday will officially be the end of the RP weight loss challenge!

Monday 04.24.2017


Tempo Front Squats @ 5,1,3,0
Find 5rpm in 15 min

400 m Front Rack KB Carry For Time @ 32k’s/ 24k’s

“Surfer on Acid”
3 RFT:
400 M Run
21 Burpees

Invite a friend who you think should suffer through this with you! They can join the fun for free.

With today’s Tempo Front Squats the goal is to go heavier than you did a few weeks ago. It’s important to focus on staying tight and keep those elbows high the entire time. The tempo is important so don’t sacrifice going too heavy and coming down to fast or bouncing out of the bottom.

The front carry we are using to help us strengthen our core and our ability to stabilize the weight being held in front of us. When completing this use the 100 m mark and rest just enough between every 100 m. Goal is to complete this with as few breaks as possible. If the weight is too heavy without you doing at least 100 m unbroken go lighter.

For the WOD the goal is to just keep moving. This WOD was made by Ben Bergeron and it is one of those workouts where you just have to keep moving.


This week will be the last week of the RP Challenge! At the end of this week we will be asking everyone to do a weigh in to determine the winners for the men’s and women’s side.

We are adding some new classes here at Crossfit Fire. We will be adding a boot camp style class to the morning and some self defense/ striking classes during the week. More details coming soon…