Performance Work

Sorry I forgot to post the extra work!

Extra Work:

Complete workout 2 (Sprint), either by yourself or with a partner

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Now More Than Ever

After watching this weekend’s Crossfit Games, motivation should be at it highest to train and set your sights on our next competition. 

Less than a month out

3 Sets
12 Back Rack Walking Lunges
5 Back Squats

4 Rounds (rest 90 seconds after each round)
2 minutes complete:
10 Box jump overs
10 Wallballs
AMRAP Squat Cleans (135/95)

then follow each round with:
90 second ME HSPU or Max Distance HS Walk

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The Games are Here

The 2017 CrossFit Games kicked off with 3 workouts and it’s barely the first day of a long 4 days of competition. This year it’s easier to watch all the action thanks to a couple of options for live streaming and replays. You can find all of the events on or on Facebook live, or or through any cbs sports avenues. 

There has already been some new challenges like a cyclocross event and a very difficult obstacle course, which make this year’s games stand out from the previous years. Watching these athletes perform should give you plenty of motivation to hit the gym hard this month!

10 Shoulder to Overhead (205/145)
15 Toes to Bar

Ring Muscle Ups
Squat Snatches (135/95)
18-14-10 Pull-Ups
9-7-5 Snatches

Performance Team
2 Rounds
40 GHD Sit-Ups
30 Toes to Bar
20 Abmat Sit-Ups

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2nd Workout Released

The second Desert Games workout has been released and it’s a fast one! Looks like this second workout will be tied in with another event with a 2 min rest/transition in between. For all the details of the workout you can go to

Workout details, standards and videos are already posted for workout announcements 1&2. 

6 Sets
Shuttle Sprints
50ft and back x2
100ft and back x1
Rest after each set

2 Rounds
100 Double Unders
15 Thrusters (135/95)
12 Tough HSPUs
9 Pistols

Performance Team
Every 3 minutes for 5 sets
5 Snatches (increasing weight each set)

2 Back Squats

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First Practice 

Desert Games competitors, don’t forget this Saturday is our first Team practice. We will start at 11am with a focus on the first announced workout. 

3 Rounds
Row 25cal
3 Squat Cleans (265/165)

4 Rounds (Rest 1 minute between each round)
In 2 minutes:
12 Dumbbell or Kb Snatches
10 Wallballs
AMRAP Pull-Ups with the remaining time

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This weekend we had a chance to test our skills and see the results of our training. I couldn’t be happier with the way it all turned out. 
From Scaled through Rx’d to Firebreather, everyone that competed did so with the right approach. The workouts were fluid, each movement was crisp and efficient and everybody came in looking extremely balanced without any holes or weak spots in their game. 

Good job to everyone that competed! You guys showed trust in knowing yourselves as athletes. Trust in each other for support and trust in each other as a team if you were in the Scaled division. You had trust in your skill sets and your abilities to stay calm and focused throughout the long day of competition. Most importantly everyone enjoyed the moment and had fun. We really do have something special with our gym and it shows whenever we go out to comps. Everyone enjoys each other and enjoys hanging out together and pushing each other. Each competitor we had, pushed and brought each other up. 

Thank you all for trusting the process and putting on a show of all the hard work you put into the gym day in and day out. 

4 Sets
6 Bench Press
3 Wall Crawls

Alternating Tabatas
A) Goblet Squats
B) Power Cleans

Performance Team
*From now leading up to Desert Games the extra work will be with a focus on the upcoming competition

3 Sets
20 Cal AirDyne + 10 Burpee Box Jump Overs
(all out sprint effort, recover fully between each set)

2 Sets
5 Strict HSPUs
5 Deficit HSPUs
5 Kipping HSPUs

1 Set

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We will be closed tomorrow afternoon and Saturday. There will be 5,6 and 930 am classes tomorrow but no afternoon classes. We’ll be up in Albuquerque supporting our members at the Independence Games competition. 

200m Sprint
200m Jog
no rest between efforts

Row 1000m
40 Push Press (75/55)
20 Pull-Ups

Rest 3 minutes

20 Pull-Ups
40 Push Press (75/55)
Row 1000m

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