Keeping it going!

This might be the most important week of the winter.

It’s the last week before most people go on vacation.

Which means you’re…

—>Rushing to meet end of year deadlines at work

—>Finishing last minute holiday shopping

—>Studying for your last finals and term papers

—>Arranging your holiday travel/dinners/plans/parties

In other words, its super flipping STRESSFUL this week.

With all this stuff going on, you can be excused for skipping a day or two at the gym….

You’ll get back to it when things calm down…


The only problem is….today is Dec 17th…

Next week is Christmas

The following week is New Years…

So if you take THIS WEEK off (or easy), you are looking at (potentially) 3-4 weeks off!

If you’ve worked hard all year to develop healthy habits.

The next 3 weeks are critical to avoid developing UN-Healthy ones.

That’s why we’re here and open for you throughout the holiday season.

Check our hours (and your workouts for this week) below.

See you at the gym.

Coach Jay


Holiday Schedule

Dec 24 (Monday) – 8 and 9 am class only. Our annual 12 days of CrossFit workout.
Dec 25 (Tuesday) – Closed
Dec 26 (Wednesday) – 8 and 9 am class only
Dec 27 – Dec 30th – Normal Schedule
Dec 31 – Normal schedule, but no 6:00pm or 6:30pm class (last class 5:30pm)
Jan 1 – 8 and 9am class only
Jan 2 – Normal schedule resumes.


Overview for the week:

Your goal this week is to keep your momentum going. Get in and do what feels good. Scale whatever you need however you need to scale it, just get your days in.

With a bunch of short workouts during the 12 days, we are back to medium weight, long-ish conditioning workouts this week. Your super-skill day is Wednesday, when we’ll be going overhead with squats and handstands.

Should be a fun one, and set you up nicely for the holidays.

Email me if you have questions at



Box Jump Overs (24/20)
Power Cleans (115/75)
Chest to Bar Pull-ups
Front Squats (115/75)
Lateral Barbell Burpees
Push Jerks (115/75)

Score is total time.

Well, this one will be a fun combo!! Alternating between gymnastics and lifting will test your agility… try to focus on the same positions across the cleans, squats, and push jerks to make it feel smoother. Weights are moderate on this, and it should be tempting to go for big sets… BUT… DO NOT GO TO FAILURE. 

The cleans give way to pull ups (your grip will LOVE YOU!)…. Front squats will make the burpees feel glorious, and the burpees (heart rate AND arms) will make the jerks feel lovely. Aim for 1-2 sets on the 21s and 15s, and DEFINITELY unbroken on the 9s with the barbell. Get through more than half of the reps in the first set (say, 12-9 or 15-6 for the 21s) so that the second set gives you a little reprieve before the next movement. Expect a solid 20 min or so effort.


5 Rounds, On the 5:00:
15/12 Burpees OR Calorie Assault Bike
18/15 Calorie Row
21 Shuttle Sprints (10 Meters)

Score is individual splits.

Go 80% HAM on the bike or burpees and try to hold on for the rest of the rounds. If you smash through the cals, you could easily be done in 30s… but everything else will suffer. Have a breathing strategy to start and USE YOUR REST to catch up. Deep, focused breaths will help your legs and lungs recovered.

All cardio today. If you’re quick, you should have about 2 mins rest each round.


A: Build to a heavy 5 Overhead Squat

B: 12 min AMRAP
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Score is rounds + reps

This one is aptly named “Dead Arm.” This one is CLEARLY going to tax your shoulders. Scaling for HSPU will be a STRICT movement. That is–STRICT HSPU (to a mat if needed, or fewer reps), pike/box push ups, or STRICT barbell press (all at a weight/number you can complete in 1-2 sets). FEEL THA BURN.

Move through OHS unbroken, as picking up the bar multiple times will be expensive on your energy to stabilize. Deadlifts are so light, they should feel like “rest.” Breathe through them so you get back to the HSPU with some energy. OHS weight is the limiter today–pick something you can do all reps unbroken. Use heavy 5 as a way to warm up BEYOND the weight you’ll use for the workout so you’ll feel smooth and stable when you hit the metcon.


18 min AMRAP:
3 Rope Climbs
20/14 Calorie Assault Bike
60 Double Unders

This is a longer metcon, and the rope movements are going to be taxing. Three rope climbs in a row will require you to be SUPER EFFICIENT (2 pulls! Do it!) to save some grip as you go. Your shoulders will likely not feel fresh after the dubs, and breathing hard will make it more difficult to string the climbs together.

That said, BOTH of the rope movements can be frustrating. Prioritize practice today over the sheer number of rounds you get. We’d rather see you do ONE rope climb per round than scale it from the get go. Likewise, dubs won’t happen without practice–aim to work on them for a minute or so each round, if you’re close. If you can string together a few, maybe work up to 20 reps each time.

If both of these movements have you pulling your hair out, choose ONE to work on today. Skills day!!!


3 Rounds for Time:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

Score is time.

This is going to be a fun pacing game. Steady on the row (aim to be off in 1:30 or less…1:00 if you crush the row), unbroken on the wall balls (YES. YOU. CAN!!), and hold on for the rest. Transitions between movements and between reps will cost time.

Two challenges for you: unbroken wall balls, and straight to your first burpee… and your next one, and your next one. Be tenacious!! It’s better to have 12 burpees left than staring at the ground wishing they’d finish themselves. You control your suffering with your cadence on the snatches, row, and burpees. Aim to keep all of your rounds under 5 mins. 



For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (175/115)
800 Meter Run
15 Power Cleans (175/115)
400 Meter Run
30 Toes to Bar

Damn. Midline and grip in a fun little there and back chipper. It’ll feel difficult to pick up your legs on the runs, but try to keep moving at a good clip. Everything after the 800 is downhill!

In the first half, aim to move smoothly and efficiently, hitting at least one big set of toes to bar, but leaving some grip left in the tank. You may choose to cycle a few power cleans, but these are heavier than normal, and fast singles are the way to go for the majority of your reps. If you find yourself resetting your grip at your hips, you may as well have dropped it and set up fresh. SAVE YOUR GRIP. Scale power cleans to something you could hit for 3-5 with confidence. 

In the back half, pick up some speed. Build your pace on the last 400m run, and get scrappy on the toes to bar. One decent set (5? 7?), and then whatever you can do with minimal rest will get you through!


3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts (Total)
– – – – – – – – – – – – – – – – – – – –
70/50 Calorie Assault Bike
– – – – – – – – – – – – – – – – – – – –
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts Total)

Dumbbells: (35’s/20’s)

Score: Did you do it or not?!

This one is for QUALITY. Aim for good positions over speed. There’s a little low-key cardio thrown in the middle, but it isn’t designed to be an all out effort.

Dumbbells and single leg work will expose allllll the corners you might want to hide. Hello, janky left arm!! Aim to move with better form every round, and ensure you hit a good lock out position each time. Test it by taking a breath–does it feel forced and horrible? We might have some work to do to loosen you up. Focus on balance on the deadlifts. Again, it’s not about just smashing through the work, it’s about transferring these skills over to life and other movements. 

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