Sunday Weekly Prep: October 16, 2016


(A) Intro to CrossFit

(B) Mobility

(C) CrossFit Total for Beginners

Air Squat -> Back Squat



(D) Bodyweight Movements

Push Ups and Burpees

(E) Time Permitting: Trainer's Choice of Movements


(A) 5 minute Intermission (Regulars, use this time to Roll out)

(B) Mobility

(C) Kettlebell Swings, Russian and American

(D) Push Ups and Ring Push Ups

(E) Parallette Dips and Ring Dips

(F) Ring Rows


Tabata (20s On, 10s Off for 4 Min) Station 1:
Max Ring Push Ups
Max American Swings 1.25/0.75 pood

2 Minute Rest

Tabata (20s On, 10s Off for 4 Min) Station 2:
Max Ring Rows
Max Russian Swings 1.5/1.0 pood

2 Minute Rest

Tabata (20s On, 10s Off for 4 Min) Station 3:
Max Push Ups
20s Plank Hold

(G) Trainer Led Cooldown

PROJECT OPEN DAY 110: Saturday, December 19, 2015

(A) Muscle Mash (5 min)

(B) Mobility + Back Squats ... in 8 sets, work up to 1x5 @ 80% of 1RM (15 min)

(C) Back Squat 4x12 @ 60-65% of 1RM (15 min)

(D) Press ... work up to 1x5 @ 80% of 1RM (10 min)

(E) Press 4x12 @ 60-65% of 1RM (15 min)

Each set followed by

  • 5-10 Ring Rows
  • 5-10 Snatch Grip Press, weighted

(F) Deadlift ... work up to 3x80% of 1RM (15-20 min)

(G) Touch-n-Go Deadlifts 4x12 @ 50-55% of 1RM (15 min)

Optional Cooldown:

  • 1-2K Row
  • Mobility + Catcows


  • Mobility Cycle + Band Pull Aparts (1st 4), Muscle Up Practice (Next 4)
  • 1K Warm Up Row
  • 5 Rounds for Time
    • 30 Double Unders
    • 20 Kettlebell Snatches (10 left, 10 right)
    • 10 Cal Row
  • 1K Cool Down Row
  • Mobility Cycle
  • 30 Minutes of Muscle Mashing/Rolling Out/Mobility

PROJECT OPEN DAY 86: Wednesday, November 25, 2015


TODAY: Open gym from 6 a.m. to 12 p.m. Show up on the hour or be prepared to wait for equipment to be made available. Come for 1 to 3 hours of lifting/training. Don't want to lift? We can probably find a corner for you to do your own thing (but no promises).

Wednesday: Open Gym 6 a.m. - 12 p.m. ... Coach Raf will be here for all 6 hours, you should come by and work hard. (Gym closes at 6 p.m.)
Thursday: 9 a.m. Med Ball Carry Turkey Trot or 10K Relay Row ... meet at the back gate
Friday: 9 a.m. -12 p.m. Black Friday Gone Bad + Lifting
Saturday: Regular Schedule
Sunday: Regular Schedule

(A) Muscle Mash

(B) Mobility

(C) Total 5x5

  • Back Squat 5x5
  • Bench Press 5x5
  • Deadlift 5x5

(D) Circuit Training. 4-6 Sets of the following

  • 5-10 Strict Toes to Bar
  • 10-20 Bench Hypers
  • 10-15 Snatch Grip Press (from the squat if possible)
  • 10-20 Barbell Rows (solid form, please!)
  • 8-12 Med Ball Lateral Side Tosses Per Side
Amazing work! 

Amazing work! 

THREE HOUR MAYHEM IV: Saturday, August 22, 2015

TODAY: Class starts at 9 a.m. and ends at 12 p.m.

One class and one class only. 3 HOURS, BABY! Can't stay for the whole thing. Stay for as long as you can BUT YOU MUST START AT 9 A.M. You may not crash the class if unreasonably late.

Minute-by-Minute Breakdown

0-15 Muscle Mash + Trainer Led Mobility

15-25 Equipment Set Up: Sumo Deadlift and Battle Ropes (inside shed, on shelves)

+ Novice Athletes' Sumo Deadlift Tutorial


5-5-5-5-5-5 + 6 second count on the negative for each rep (to be counted by partner or trainer when available)
each set followed by
30 Alternating Waves on Battle Ropes (one arm is moving the rope up, the other down)

60-65 800m Jog ...  Novice Athletes' Strict Press Tutorial

65-75 Equipment Set Up: Strict Press and Rowers

75-110 DEAD STOP STRICT PRESS (1-2 second pause at the completion of every repetition)

each set followed by
15 Pulls on Erg for Max Distance

110-115 800m Jog ... Novice Athletes' Back Squat Tutorial

115-120 Equipment Set Up: Back Squat and Barbell Rows

120-160 BACK SQUAT

each set followed by
10 Bent Over Barbell Rows + 6 second count on the negative for each rep (to be counted by partner or trainer when available)

160-168 EMOM AMRAP (8 Minutes)

Minute 1:  Diamond Push Ups
Minute 2: Air Squats
Minute 3: Burpees
Minute 4: Hollow Rocks
Minute 5: Push Ups
Minute 6: AB Mat Sit Ups
Minute 7: Squat Hold
Minute 8: Plank Hold

168-180 Trainer Led Cooldown

Photo: Rafael Vega

Photo: Rafael Vega

On-Ramp-Sunday, April 5, 2015 (PROJECT BREAKDOWN DAY 7)

Regular on-ramp class from 10:15 a.m. - 12:15 p.m. this Easter Sunday.

Today, you will learn how to:

  • High-Bar Back Squat
  • Strict Press
  • Deadlift
  • Sumo Deadlift

You will then practice these barbell movements with plates.

Time permitting, we will also do CrossFit Baseline:

For time, do the following

  • 500m Row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull-Ups (or Banded Pull-Ups or Jumping Pull-Ups)

Lindsay. Bench bed. Photo by Rafael Vega