5 weeks in.

It’s been 5 weeks.


When shelter in place started, you had so much fear…

A couple of weeks ago, you kinda accepted it.

Last week, you learned to embrace the positive aspects of staying at home with your family.

Now, being inside all the time feels (weirdly) normal.

But you have this nagging question…

“When can we move on to the next phase of this?”

One thing you know is the world will never be the same.

For one, you’ll stop taking your health for granted….

Pat yourself on the back for the time you’ve put into getting yourself fit and strong. Things could be so much worse.

The way WE look at it will never be the same, either.

We love our gym.

It’s our meeting place and sanctuary.

Closing it has reminded us of why we opened in 2013.

To help you live a better life through fitness.

Seven years later, and our mission hasn’t changed.

Today it looks like…

Zoom classes..

Personal programs..

And the Hale(y) show..

It turns out you can get fit anywhere with a little equipment, a good program, and great coaching.

And your team of coaches is working hard every day to come up with new ways to help you stay fit.

This week we are tasked with planning for May, and could use your help.

What are your current health and fitness goals?

We make changes based on YOUR feedback, so tell us what you need and we’ll make it happen!

Coach “back to basics” Jay

PS – Don’t forget to check out the Haley show. In addition to your coaches, we have Dr Animesh Sinha to talk on Wednesday about how local hospitals are looking these days. All the shows are live in our FB group, with the replays going to Youtube.


Hale @ Home page – Updated daily.

All of our zoom workouts and replays can be found on our Hale @ Home page, located here – https://crossfithale.com/haleathome/

It also has all of our class schedule and meeting links to set appointments with your coaches.

The Hale(y) Show – Daily at 7:30am on FB and Youtube.

Times are tough, and we want to bring some levity, fun, and useful information to help us all get through this together. The Haley show is a live discussion with Hale coaches and members to keep up with each other and talk about ways that we can all live a better life.

We go live in our Facebook group every day at 7:30am with replays going to our Youtube channel shortly afterwards.

Here’s an archive of past shows.

800g Challenge bonus

It’s week 3 of the 800g challenge, and your bonus point this week is for eating corn, white potatoes, beans, or lentils. If you’re signed up, don’t forget to log your scores, and watch the video in SugarWod to make sure you’re keeping up with the points!

Workouts for the Week



Warm Up
1:00 Alt groiners
1:00 bootstraps

2 rounds:
10 air squats (narrow stance)
10 elbow punches

2 rounds:
10 Air Squats (wide stance)
10 Romanian Deadlifts

A. Strength
3 Rounds for Quality
12 Dumbbell Bulgarian Split Squat
12 Dumbbell Single Leg Romanian Deadlift

Perform both exercises on one leg before switching legs. Use same weight as last week or pick a weight that allows you to maintain integrity of movement

B. MetCon
4 rounds for time:
75 double unders
15 Hang squat clean
20s ACTIVE squat hold

Sub penguin jumps or lateral DB hops

Time Cap 15min

Cool Down
2 min: couch stretch (R)
2 min: couch stretch (L)

For the Strength:
We’re going up by 4 reps each movement. Focus on balance on the standing leg. Use the same weight as last week if you did this. We’ll be increasing reps each week.

We’re coming back to sets of 15 DB Hang Squat Cleans. If you found yourself breaking it up last week, try to do bigger sets this week. Ideally, pick a weight for hang squat cleans that can be done unbroken. This is a great workout to use a med ball if you have it, or if you have heavy DBs, use one of them and hold on to it for all 15 reps.

Squat hold can be an accumulated 20s hold, but try to stay in it for the whole 20s! Double unders if you got them today go for it if not scale to singles, penguin jumps or lateral DB hops. Today is not the day to get stuck with double unders.


Warm Up:

Then, Sally w/goblet squat

27 Good Mornings:
feet straight ahead, out, in (normal stance)
wide + above
narrow + above
repeat with right foot & left foot ahead, focus on balanced feet in staggered stance

For Time:
400m run
30 KB Swings
30 Hang Clusters*
400m run
20 KB Swings
20 Hang Clusters
400m run
10 KB Swings
10 Hang Clusters

*Hang squat clean into a thruster

Cool Down:
2 mins/side quad smash
2 mins/side QL smash

This is all about the clusters–try to be tough and keep moving here. Try to get through at least the first half before you consider putting DBs/object down. Weight should be moderate–something you could do 15 thrusters w/unbroken, when fresh

Mobility, 6:30pm: Lower Body



Warm Up:
2 Rounds:
20 arm circles Forward
20 arm circles back
:30 doorway stretch (L/R)

4 min AMRAP:
20 shoulder taps (total)
5 push ups to pike
:20 pike hold
20 mountain climbers

A. Strength:
10 minutes, every minute on the minute, alternating between:
min 1: 8 DB Z-Press
min 2: 10 PVC pipe/towel OH Squat w/3sec pause

B. MetCon
4 minutes, as many rounds & reps as possible
12 DB Plank rows
12 Walking lunges

-Rest 1:00-

3 minutes, as many rounds & reps as possible
8 DB plank rows
8 walking lunges

-Rest :30 –

2 minutes, as many rounds & reps as possible
4 DB plank rows
4 walking lunges

Tabata (8 rounds of 20s work/10s rest)
4 rounds in Hollow Hold
4 rounds in Arch Hold

Cool Down:
2 min: shoulder smash (L)
2 min: shoulder smash (R)

For Strength:
We’re keeping the rep scheme the same but doing 1 extra set of each movement. If weight feels light, slow the tempo down.

DB Plank Rows: Beginning from the top of the pushup position (the plank) alternate the arm you row, keeping elbows in and rowing to your chest, trying to minimize hip rotation as you row (i.e. stay in that plank throughout the movement). For those who don’t have medium weight dumbbells, hip touches work fine. So a version of shoulder taps but intead of tapping your shoulders, tap your hip/leg. Goal is to SPRINT for these AMRAPS. Time and reps go down so go for it!


Warm Up:
1 minute of up downs, then

3 Rounds:
20s down dog
20 air squats
5 Push Up Negatives

Tabata: 8 rounds of 20s on/10s off:

A. Shuttle Runs
B. Plank/Pike Heel Touches (start in plank, pike to touch opp. heel)
C. Burpees
D. DB Snatch (left arm full interval, then right)

Rest 1 min between each movement. Score is FEWEST reps you get in any interval

3 Rounds:
45s on/15s off:
Dead Bugs
Plank Knee Tap + Toe Tap*
Glute Bridge Leg Switches**

*From elbow plank, tap one knee to ground then return to start; tap that toe out to the side, return to start
**Start in high glute bridge; stick one leg straight out, maintaining bridge with other leg–don’t let your hips drop!

With the tabata scoring (lowest reps), start at an aggressive pace, but one you think you can maintain–don’t sandbag that first round, or that will be your lowest score! Push hard for each interval, and try to maintain your pace as you go. Look for the push up negatives in the warm up! Make them hard and make them count!

Yoga, 6:30pm: Unwind & restore



Warm Up:
3 rounds:
100m run (increasing pace)
10 scapular push ups
:10 sec side plank hold (L)
:10 sec side plank hold (R)

2 Rounds:
10 arm Haulers
10 DB/broomstick/KB strict press
10 plank to downward dog

A. Strength:
10 minutes Handstand Practice

B. MetCon:
6 Rounds For Time
400m run
15 burpees
7 push jerks

Time Cap: 22 minutes

Cool Down:
2:00 Scorpion stretch (L)
2:00 Scorpion stretch (R)

For Strength:
Another opportunity to practice going upside down!! If you did this last week, try to hold your handstand/headstand/couchstand a little bit longer. Even if it’s just 2sec more time upside down each set, that’s still a PR over last week!!

Focus on being consistent with the 400m splits. We’re looking at 85-90% effort, so not quite an all out sprint, but definitely not a recovery pace run. For the burpees, just keep going! Even if you’re pace feels slow, constant movement is better than walking away and resting. Settle in for a nice steady pace. For the push jerks, it’s easy to turn these into push presses if the weight is light. Use this as an opportunity to focus on form and practice the movement.


Warm Up:
3 Rounds:
10/side step ups/single leg squats
10 perfect push ups
10 up downs

3 Rounds on the 1:00
100m run
*increase pace as you go. sub shuttle runs or up downs as needed

For Time:
400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 pull ups/rows

2 mins rest

10 pull ups/rows
20 push ups
30 sit ups
40 air squats
400m run

Cool Down:
2 mins/side bone saw
2 mins/side pec smash

Baseline workout there and back. Go hard on each morvement–try to do it all in one set or just with a very short rest. If you take this one easy, it’ll feel easy. if you push the pace, you could have this done in 6ish minutes–try to match your time for the second half!



Warm Up:
Every Minute on the Minute for 6 Minutes:
MIN 1 – :45 Jumping Jacks
MIN 2 – :45 Inchworms
MIN 3 – :45 Bicycle Sit-ups
MIN 4 – :45 DB RDL
MIN 5 – :45 Mountain Climbers
MIN 6 – :45 Good Mornings

A. Strength:
5 Rounds for Quality:
5 Lateral Tempo Step Ups
3sec lower and explode back up.

Try to minimize non-working leg contact on the ground, think driving through leg on the box in order to get back on box.

Against a 12 minute clock:
Accumulate wall squat
Hold as possible

Every time your break:

5 KB/DB swings
10/side kb plank taps (or any object taps)
15 jump overs (use kb/db/box/chair/etc)

Rx+: hold a broomstick or something light with arms nice and straight during the hold

Tabata (8 rounds of 20s work/10s rest)
4 rounds in Hollow Hold
4 rounds in Arch Hold

Cool Down:
2 min: Glute smash (L)
2 min: glute smash (R)

For Strength:
We’re adding a round this week. Stick with the same progression you did last week. Next week, we’ll be adding some weight!

If you’ve got pistols, try to keep non-working leg off the ground during step ups! Lateral Step-ups are a great scaling to practice pistols both in terms of strength AND giving a little extra room if the non working leg isn’t quite flexible enough to stay off the ground.

Wall squat holds today. Can you hold it for solid 1min sets? This will be as much a mental challenge as it will be physical For the the kb/object taps, the object should be in front about arm length. While staying in plank position, reach forward and tap the object.

Jump/Hop overs can be done lateral or facing object. Higher objects (like a chair) will make the movement more challenging (always be careful when choosing and jumping over your object), whatever feels right. Step overs are ok.


Warm Up:

400m run, then:

3 Rounds for Quality:
2 Wall Walks/Plank Hold
Banded Good Mornings
Bird Dogs
15 sit ups to straddle

Hamstring Floss:
2 mins/side

Every Minute on the Minute for 12 Minutes:
Every Minute on the Minute for 12 Minutes:
Even: 45s parallette (chair) kick throughs or reverse plank/crab hold
Odd: As Many Rounds & Reps as Possible of:
5 KB deadlifts
10 1-arm push press

Cool Down:
2 mins/side couch stretch

Abs and shoulders today! Work on gymnastics positions in warm up and pass throughs. move quickly with deadlifts (moderate weight) and push press. Your call whether to switch mid minute or stay with one–2 rounds would be a great target for that second minute–leave just enough time for a quick rest before the kick throughs.

Mobility, 6:30pm: Upper Body



Warm Up:
4 perfect stretch

into ..

50 single unders
25 sit ups to pancakes
40 single unders
20 knee tuck ups
30 single unders
15 hollow rocks
20 single unders
10 alt v ups
10 single unders
5 v ups (both legs at the same time )

A. Strength:
3 Sets:
Bicep Curl “7s” **
10 Bench/Counter Tricep Dips

7 reps from bottom of curl (triceps LOCKED OUT!) to halfway up, immediately into
7 reps from halfway (90 degrees) to top of curl, immediately into
7 reps of FULL range bicep curl

B. MetCon:
20 minutes, as many rounds & reps as possible
100m farmers carry
15 thrusters
100m farmers carry
15 sumo deadlift
200m run

Cool Down:
2 mins: foot smash (L)
2 mins: foot smash (R)

Today’s workout is all about grip. How long can you hold onto those DBs/KBs? If using 1 DB/KB, switch arms halfway and do 16 (8/8) Thrusters. Weight should be light enough for the first round of thrusters and Sumo DL can be done unbroken or in 2 large sets (8/7 or 10/5). The challenging part shouldn’t so much be the movements themselves, but your willingness to just keep holding on! The run will be your rest!


Warm Up:
Tabata: 8 Rounds, 20s on/10s off, alternating between
Jumping Jacks
Air Squats

3 Rounds:
1 perfect stretch/side
10 T Push Ups
5 sit stands
(sub candlestick rolls to squat for sit stands if you want!)

2 Rounds:
5 minutes, as many rounds & reps as possible:
30 double-unders
20 alt lunges
10 plank pull throughs

Rest 2 mins

1 Min Max Up Downs

Rest 2 mins

Scale Up: Jumping Lunges

Score is rounds + reps of triplet PLUS reps of up downs.

Alternating Tabata:
Slider/Towel Pike Ups
Slider Hamstring Curls/Glute Bridge

GO! 5 minutes, GO! You’ll have a fair amount of rest, then a cute little interlude of up downs–be FAST. Aim for good solid landing and as many reps as you can possibly manage. Rest, and repeat. Grab a towel (if you have wood floors) or furniture slider (carpet) and alternate between these two movements in the finisher.


Saturday AM ThrowDown: “Whitten”

Five rounds for time of:
22 Kettlebell swings (70/53)
22 Box jump (24/20)
400m Run
22 Burpees
22 Wall ball shots (20/14)

If no wall ball, sub jumping squats with comparable weight dumbbell held at chest.

This is a great, longer grind–looking at 30-40 minutes if you keep moving!


Warm Up:

2 Rounds:
* :30 Jumping Jacks
* :30 Arm Haulers
* :30 Glute Bridges
1 Round:
* :30 Burpees
* :30 Plank Hold
* :30 Air Squat

7 Rounds, starting every 3:00
12 Alternating Dumbbell Power Snatches
6 Burpees over Dumbbell
12 Dumbbell Step-Back Lunges
6 Burpees over Dumbbell

Cool Down:
2 mins/side gut smash
2 mins/side lizard/couch stretch

You have to move fast to get through these rounds–aim for smooth and steady on the snatches and lunges, then all out for the 6 burpees (lateral, 2 foot jump). Four rounds would probably feel like enough. HEHEHE.



Warm Up:
12 min EMOM:
Min 1- :40 alt high knees/butt kickers
Min 2- :40 alt single leg deadlift (woodpecker)
Min 3- :20 Russian Twist + :20 Hollow Hold

5 rounds for time:
2 Turkish Get Ups PER SIDE
25 KB Swings
30 Double Unders

Rest 1:30 b/t sets

Cool Down:
3:00 Bone saw calf smash (L)
3:00 Bone saw calf smash (R)

Choose a heavy-ish but manageable weight for the get ups–if you can breeze through them, or skip steps and not fall over, take the chance to focus and make it a little tougher. This is “for time” but more for quality–you’ll get lit with the swings and dubs, but the 90s rest should be ample to get composed again.

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