Week 3 of the 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 September 11th 2017



22 minutes:

Back Squat, Every 2 minutes, on the minute:

1X8@65%, 1x8@70%, 1X6@80%, 1X6@85%


At minute 10 switch to Front Squats and follow the same timing starting at minute 14:00

1X5@70%, 1X5@75%, 1X5@80%, 1X5@85%



3 Rounds:

75 Double Unders

400 Meter Run

Notes: 12 minute time cut-off

L1-L2 Single Unders or Double Under attempts


Tuesday September 12th 2017



Spend 10 minutes working on butterfly pull-ups/pull-up efficiency


If you are proficient (you are not continue working on mechanics with the coach) complete:

Conditioning 1:

50 Chest to Bar for time (10 minute cap)  


Conditioning 2:  

100 Burpees for time

Every 2 minutes run 200 meters


Notes: Time cap: 20 minutes



4 Rounds

25 Banded Pull-Aparts

25 Banded Pull-Downs


Wednesday September 13th  2017


20 minutes

Back Squat, Every 2 minutes, on the minute:

1X8@65%, 1x8@70%, 1X8@75%, 1X8@80%


At minute 10 switch to Front Squats and follow the same timing starting at minute 12:00

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



12 minute AMRAP:

20 KB Swings

25 Abmat Sit-Ups


Notes:  L1: 12/8kg

L2: 16/12kg

Rx: 24/16kg



Thursday September 14th  2017



30 minute AMRAP:

2 Rope Climbs

30 Pistols

400 meter Run

50 Double Unders



L1: Rope Lowers, 15/10

L2: Climb as high as possible, 25/20

Rx: 50/35




8 Minute Hollow/Arch Tabata Holds, alternating


Friday September 15th  2017



Every 4 minutes for 24 minutes, building:


2 Deadlifts, 2 Power Cleans, 2 Front Squats, 2 Jerks


Conditioning: WOD DEMO



Wall Balls

Muscle Ups


Saturday September 16th 2017



Every 90 seconds for 15 minutes 3 Push Press, BUILDING



Partner Workout

Alternate with a partner for 5 rounds each:

7 Handstand Push-Ups

14 KB Swings

21/15 Row Calories


Notes: Find someone your speed, GO ALL OUT EACH ROUND

this should feel like 1:1 rest the entire time

L1: Push-ups, 12/8kg

L2: Piked or box hspu, 16/12kg

Rx: 24/16kg

Rx+: Strict, 32/24kg


Sunday September 17th  2017



10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint


Rest 2 minutes


Notes: L1: Single Unders, Ring Rows

L2: Banded Pull-Ups


Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.


Click here for Programming for the week of September 4th, 2017