Oct. 22 – 28, 2018

This series will cover gymnastics basics regarding pull-ups, handstand push ups & walking, and bar & ring muscle ups. Mastering progressions is going to be the primary focus as we move you closer to mastery of each of these body-weight movements. Class times are 6:30PM – 8PM. Click the link(s) below to sign up!

Nov 1st – Pull Ups

Nov 8th – HSPUs & HS Walking

Nov 15th – Muscle Ups

Sign up for all three sessions HERE


Monday October 22, 2018

Build to a heavy Push Press double w/5sec Pause in the top of each rep


2017 Crossfit Regionals Event 6 (modified)


CTB Pull ups

BB Thrusters 155/105lbs

Time Cap: 15 min


Sumo Dead lift

Build to a heavy set of 3 in 15 minutes

Superset w/15 ab mat sit ups (at least 3 sets)


On a 17 min clock:

5 Power Snatches 135/95lbs

800m Run or 1000m Row

10 Power Snatches

400m Run or 500m Row

15 Power Snatches

200m Run or 250m Row

Max HS Walk or Wall Walks in the remaining time


Bench Press

Max Reps @ 90% of 1RM

Max Reps @ 80% of 1RM

Max Reps @ 70% of 1RM

Superset w/Pendlay Rows, 3 sets of 8 – 10 reps



Ring Dips



6 sets of 100ft Single Arm OH KB/DB Carry (3 sets per hand)

*Carry must be unbroken to count towards score.



30/25 Cal Row

20 Burpee box jump overs

10 Power cleans 135/95lbs


Front Squat


Superset w/5 – 10 GHD Hip Extensions


“Freeze Frame”

20min AMRAP – 3 Person Teams

5 Dead Lifts 225/155lbs

5 Push Presses 135/95lbs

10 Burpees over bar

*1 person per bar. Team member 1 will perform 5 dead lifts and hold at the top while team member 2 performs 5 push presses and holds at the top of the lift on the last rep. Only then can team member 3 begin the 10 burpees over the bar. Partners will rotate however they see fit throughout the 20 minutes.



For time:

150 WBs 20/14lbs



For Time:

10 Burpees


10 Burpees

25 Push-Ups


10 Burpees

25 Push-Ups

50 Lunges


10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups


10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats