Week 1! This cycle will focus on building a base for the CrossFit Open, for those unfamiliar with the Open,  you can call this an endurance cycle.

For the entirety of this cycle we will be following this pattern:
On Mondays we will Squat 10/5/3 and work on unbroken movement
On Tuesdays we will focus on gymnastic skills
On Wednesdays we will have long emoms (with an emphasis on one skill)
On Thursdays we will have long “Sunday” workouts
On Fridays we will deadlift
On Saturdays we will workout with a partner
On Sundays as always, we will do a long workout.

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 October 24th  2016

10 Rep Back Squat   

Notes: Start with the weight you hit for your 20 rep on week 8 of the last cycle. If you did not complete the 20 rep start at 65-70% of your 1RM. Mechanics take priority over load.

5 Rounds (UNBROKEN)
5 Pull-ups
10 Deadlifts
15 Wallballs

Notes: SCALE! I want you to pick a weight/band/WB that allows you to do this repscheme unbroken. Do not worry about going too “light” just go faster! You will get a chance to repeat this workout.  Take breaks as needed to ke
ep the movements unbroken.
L1: Ring Rows, 65/45, or KB Suitcase DL 12/8kg, 10/8
L2: Banded Pull-Ups, 115/75, 14/10
Rx: 185/135, 20/14
Rx+: Chest to Bar, 275/185, 30/20

Tuesday October 25th  2016

Bar Muscle Ups
Every 90 seconds for 18 minutes: (4 rounds)
Min 1:10 Hips to Bar
Min 2: 5+ Bar Muscle Ups
Min 3: 30 Hollow Rocks

Notes:  L1: 10 Floor hips up drill, Banded Pull-Ups, 30 second Hollow Hold
L2: 10 Bar Taps, Banded or Jumping BMU
Rx: For the BMUs do a near maximal set each round (no more than 10)

“Panic Breathing”
Partner workout
Alternating with your partner:
Row 500 meters
Row 400 meters
Row 300 meters
Row 200 meters
Row 100 meters
While your partner rows you must hold two kettlebells in the front rack position check out our wod demo of this workout HERE.

Notes: If you or your partner put the KB down before a row is completed you must perform 5 burpees together at the end of the workout. We have done this before (last time was: Tuesday August 23rd), so check out the wod demo and your previous score for this workout.
L1: 12/8kg
L2: 16/12kg
Rx: 24/16kg

Wednesday October 26th 2016

15 minutes of handstand walking work, practice being spotted and rolling out

Every minute, on the minute, for 30 minutes:
Minute 1 – Double-Unders
Minute 2 – Burpee Box Jump-Overs
Minute 3 – Push Press

Notes: L1: 50 single unders, 6 BBJO 12/8”, 10 DB PP 15/10
L2: 35 Double Under Attempts, 8 BBJO 20/12, 10 PP 65/45
Rx: 40, 10 24/20”, 12 PP 95/65
Rx+: 50, 10 24/20”, 12 PP 115/80

Thursday October 27th 2016

4 Rounds for time:
400 meter run
12 Barbell Thrusters
25 Bowtie Abmat Sit-Ups
12 Jumping Barbell Squats
400 meter Run with a sandbag

Notes: 45 minute cut off
L1: Airsquats, or 15/10 DB, 10lb bowtie, 30lb
L2: 25/15, 20/15lb bowtie, 50/30lb
Rx: 45/35, 25/20 bowtie, 70/50
Rx+: 75/55, GHD sit-ups, 90/70

Friday October 28th 2016


5@55%, 5@65%, Max effort set at 70% Record max effort set


Strict Behind the Neck Press or DB Press
4X7, build to a max set of seven


27-21-15 reps for time of:
Back Squats
Handstand push-ups

Notes: L1: 45/35, Knee Push-Ups. If you have issues with depth just do air squats to a medball.
L2: 95/65, piked push-ups or box/bench push-ups
Rx: 165/115

Saturday October 29th 2016

10 Rounds each with a partner
5 Burpees
1 Rope Climb
100 Meter Sprint

Notes: One partner works while the other rests. Try to sprint through the rounds.
L1: 8 ring rows/
L2: Climb as high as possible
Rx: as written
Rx+: Legless

Sunday October 30th 2016

5 Rounds
800 meter run
30 KB Swings
30 Pull-Ups

Notes: 53 minute time cap. Warm up fast!
DO NOT TEAR YOUR HANDS! Scale to ring rows or push-ups if you start to tear.
L1: 400 meter run, 15 Russian KB 12/8kg, 15 Ring Rows
L2: 20 KB SWINGS 16/12kg, 20 Banded PU or Ring Rows
Rx: 32/24kg

Click Here For Programming For The Week of October 17th