Programming Preview – 9/2/18

Labor Day weekend is coming to a end so it’s time to really dial it in people. Our challenge starts on Tuesday so take a glance at what the weeks programming looks like and plan to get in the box!

Monday we are only open in the morning for a Labor Day Hero WOD.


Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

After Mondays Hero WOD we are going to challenge our training as well as test where we stand by CrossFit headquarters standards by following mainsite workouts for a 2 week stint. Tuesday will be our first of those workouts.

Tuesday we have a single modality WOD and its a variation of the girl WOD “Isabel” 30 snatches for time but with a slightly heavier weight. This one will take slightly longer than the traditional WOD but will still be shorter style workout.

Hump-day back squat wave!  Variety is good, especially with strength work. Todays back squat we will work through a rep scheme that looks like this: 10, 5, 3, 1, 3, 5, 10. Each set will be a “working” set, meaning the sets of 10 and 5 should be heavy, not a warm up!

Thursday is a 3 rounder of dumbbell squat cleans and pull ups. We have seen something like this not too long ago in our programming so this should be a breeze right?! Think about this WOD as sort of like Fran but not really… and probably worse 🙂

Fridays workout is still a mainsite workout but slightly modified. The stimulus is the same but the structure is changed. This will be a 7 round couplet of rowing for calories and heavy push jerk.

Saturday  we have another Hero WOD but partner style and this one will be a challenge due to a partner barbell carry, and some heavy loads. We will have modifications for this one to work with our class structure and space. Read up on this one on your own, click the link below to find out what “Kev” as all about.

Sunday we simplify things compared to Saturday’s Hero WOD. We will complete 4 rounds of some hard effort runs followed by a rest period as needed.

See you all in the box!