Summer Schedule Changes

We have SO many fun things coming up, so I’ll keep this short to minimize distraction.

  1. If you’re recovering from Murph, throw in a little extra mobility and EASY movement this week. I put together a quick video showing you how to choose a mobility routine for today (or one you’ll repeat!).

  2. I’d like to know what you’re working on. Training to swim Alcatraz? Trying to get your first muscle up? First pull up? Or more pull ups? Between assessments and some of these tough Hero WODs, I know I have a few things on my list. I’d love to hear more to help inform which skills sessions we run this summer (see below)
  3. Hope you had a safe and happy holiday weekend. With graduation festivities and summer vacations coming up, now is a great transitional time to nail down your routine. Keep showing up, test out a new class time, or start nailing down your calendar. Make it happen! 

See you soon!

Coach Heidi


Holiday Schedule & “Murph” Monday 5/27

8am and 9am classes only

Guest Day at Hale: Saturday 6/1

Friends and family welcome. No prior CF experience required. Please arrive 5-10 mins early to sign a waiver if this is your first time! Classes start at 8am and 9am sharp.

Class Schedule Updates Effective Monday 6/3:

Monday-Friday: 9am and 10am; new class trial at 9:30am
Wednesday will be dedicated to skills and recovery; we will have rotating skill sessions at 6:30pm (no CF class) + Open Gym if you’d like to do the WOD (see below)
Friday: 6:30pm; Open Gym will extend until 7:00pm; please feel free to pop in and get straight to the workout or do your own thing.    
Sunday: 9am; 8am class will remain, with Open Gym to follow until 10am. 

Summer of Skills!

We have a few things in the works to bring you more specific skills coaching. As mentioned above, we will be hosting rotating skills sessions on Wednesdays at 6:30pm. Topics may include:

  • Rowing
  • Running SKILL
  • Handstands
  • Ring work
  • Kettlebell 
  • Olympic lifting

Is there something you’re dying to learn more of? Please drop me a line at 

Mark Freeman (of Freeman Technique, Cirque du Soleil, and Cal Gymnastics fame) will be running his clinics on Wednesdays at 5:45am, starting JUNE 19th. Cost is $20 for members; $25 for non-members.

Hero Challenge: July 1st-4th

We’ll complete 4 hero workouts in 4 days. It’ll be like the 12 Days of CF, but shorter, sunnier, and perhaps a little heavier! 

You’ll continue to see some hero WODs sprinkled through the programming to get you prepped. This would be a great time to start working on some key skills–you may see some C2B pull ups and other highly skilled gymnastics, so get a jump on it!

Workouts for the Week


• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

This one is an old favorite. We’ll have many scaling options available. If this is your first time, consider doing it in pairs. If you’ve done this WOD before in under 40 mins (Rx), wear a vest!

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire to radio his position to SOF Quick Reaction Forces. Though injured, LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Workout.

Tuesday: RECOVER

A. 10 min for Quality
10 Box Step Ups
(working up to high)
10 Plank T Rotations
(no push up)
10 cal bike

B. 7 Min AMRAP:
10 cal bike/row
10 walking lunges
10 toes to bar/sit ups

5 mins rest

5 Min AMRAP:
8 cal bike/row
8 walking lunges
8 toes to bar/sit ups

3 mins rest

3 Min AMRAP:
6 cal bike/row
6 walking lunges
6 toes to bar/sit ups

If you did Murph yesterday, scale back to sit ups or similar ab work. This is a good way to get moving, but DO NOT do any further damage to hands, etc. If you MISSED Murph, go hard!

Either way, with the shorter reps and time frame, you should feel like you’re accelerating through each AMRAP. You should be able to pick up the pace and break up reps (toes to bar!) fewer times as the workout goes on. Get after it!

C. Mobility

2 mins/side pec smash
2 mins/side tricep smash
2 mins/side KB calf smash

Your push-uppers will probably feel it from Murph. (Or, possibly calves from running). Give ’em some love

Wednesday: TRAIN

A. Good morning
5 – 4 – 3 – 2 – 1 – 10

Work up to a heavy single. Then, de-load and hit a moderately heavy set of 10.

If you’ve never done this movement, your goal is to get comfortable with it!

B. 5 Rounds for Time:
3 TGU per side
15 burpee box jump overs

RX = 53/35

Fun fact: lots of stories around the TGU. Most reputable source has told me it was to train the military in shooting a bow and arrow from any position. When Russians introduced KB training, this movement became a “thing”

For your athletic development, this is the gold standard for shoulder stability and coordination, especially under fatigue! I’m imagining dodging arrows through these burpees. Be nimble! Be quick!

Thursday: TRAIN

A. 10 min EMOM:
1 Power Clean w/Pause @ catch
1 Front Squat w/Pause @ bottom

Keep weight light. Your focus today is the best footwork you can manage. For Part B, we’ll drop lower, but NOT at the expense of good balance and footwork. DO NOT EXCEED 65% of your max clean weight.

B. 15 mins, every 30s:
1 Clean

Catch as low as possible with GREAT receiving position. Goal is not necessarily to go ass to grass but to catch in a position you can easily move from–out of a squat, into a thruster, etc.

DO NOT EXCEED 70% of max. Weight can toe the line of challenging, but this should feel SOLID.

Friday: TRAIN

A. Strict press
7 – 7 – 7 – 7 – 7

Goal is to do ALL sets at same weight. Aim for 75% of 1RM (or roughly 80-85% of 3RM from last week).

This one will get rough! Stay TIGHT. Don’t turn this into a bench press.

B. For time:
50 push press 115/75
200m run every time you drop the bar

Rx+ 135/95

Aim to drop the bar no more than 4 times.

Might look like:

Or, ambitiously:

Either way, put the BIGGEST DENT you can into these reps in your early set or two. Buy yourself some cushion for the later sets. This one is a big test of STAMINA, or muscle endurance. Woo!

Saturday: TRAIN (Guest Day @ Hale)

In pairs:

25 min AMRAP:
You go, I go full round

5 Russian KB swings
7 slam balls
14 air squats
50 m run

RX – 53/35 kb, 25/15 slam

RX+ – wall balls instead of air squats

Fun, spicy. Enjoy working out with a buddy. Bonus if you wear matching outfits.

Sunday: Recover

A. 5 Rounds for Quality: (15 min cap)
5/side 1-leg KB deadlift
5/side KB row
5 KB jefferson curls

B. 15 min alt EMOM:
10/8 Cal Row
8 Plank DB Pull Throughs
50m Sled Push

Score is weight for drag throughs. This one should feel heavy on the core work. If you missed a training day this week, feel free to scale up!

C. 3 mins/side: QL Smash
3 mins/side: lateral hip smash

(Visited 232 times, 1 visits today)