New Cycle! This is our final off season cycle of the CrossFit Season. The purpose of the off season cycles has been to work on skills, and overall strength in preparation for our pre season and open season training. During this cycle we will be working on long barbell cycles, and doing our first squat cycle of the season- the “Hatch Squat Cycle” check out a good article on this program here . The weekly schedule will go as follows:


Mondays: Hatch Squat Day 1

Tuesdays: Gymnastics Strength/Accessory work

Wednesdays: Hatch Squat Day 2

Thursdays: Long Conditioning/Accessory work

Fridays: Barbell Complex Work

Saturdays: Pressing Strength/Partner Workout

Sundays: Long Conditioning


As always, scaling Options for Class:

L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.

L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.

Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.

Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.


Monday August 28th 2017



20 minutes

Back Squat, Every 2 minutes, on the minute:

1X10@60%, 1x8@70%, 1X6@75%, 1X4@ 80%


At minute 10 switch to Front Squats and follow the same timing starting at minute 12:

1X5 @60%, 3X5@70%



3 Rounds:

50 Double Unders

30 Air Squats  

250 meter Row

Notes: 12 minute time cut-off

L1: 50 single unders

L2: 50 double under attempts


Tuesday August 29th 2017





Handstand Push-Ups

Ring Dips



Notes: 20 minute time cap

L1: Seated Press, Bench Dips, knee or banded push-ups

L2: Piked HSPU, Box Dips or Banded Dips

Rx+: Strict



Every Four minutes for 20 minutes:

Acc 45 Second L-Sit on Parallettes

100 meter Farmers Carry AHAP


Wednesday August 30th 2017


20 minutes

Back Squat, Every 2 minutes, on the minute:

1X10@60%, 1x8@65%, 1X8@70%, 1X8@75%


At minute 10 switch to Front Squats and follow the same timing starting at minute 12:

1X5 @60%, 1X5@65%, 2X5@70%



3 Rounds

15 Deadlifts

400 meter run


Notes: 15 minute time cap.

L1: 75/55

L2: 135/95

Rx: 225/155

Rx+: 275/185


Thursday August 31st 2017



For Time:

Row 1500 meters

10 Burpee Box Jumps

1 Rope Climbs

Row 1000 meters

15 Burpee Box Jumps

2 Rope Climbs

Row 500 meters

20 Burpee Box Jumps

3 Rope Climbs

Row 250

25 Burpee Box Jumps

4 Rope Climbs


Notes: 30 minute time cap

L1: 12/8”, Rope Lowers

L2: 20/12”, Climb as high as possible

Rx: 24/20”



4 Rounds:

1 minute plank followed immediately by

20 tuck-ups

Rest 1 minute


Friday September 1st 2017



Every 4 minutes for 24 minutes, building:


4 Deadlifts, 4 Power Cleans, 4 Front Squats, 4 Jerks





Double Unders



Notes: L1: Single Unders

L2: Double Under Attempts

Rx+: GHD


Saturday September 2nd 2017



20 minutes:

Bench 5X5 up, work to a heavy set of five



With A Partner, 4 Rounds each, alternate rounds

5/3 Muscle Ups (Bar or Ring)

10 Power Snatches

200 meter run


Notes: L1: Ring Rows, or transitions, 45/35 or DB 15/10,

L2: Chest to Bar in band, or transitions, 65/45,

Rx: 115/75


Sunday September 3rd 2017



45 minute AMRAP:

Ascending Rounds

1 Push-Up

1 Kettlebell Swing

1 Box Jump

1 Calorie on the Rower

2,2,2,3,3,3, and so on


Notes: L1: 12/8kg

L2: 16/12kg

Rx: 24/16kg

Click here for programming from the week of August 21st, 2017