Welcome all friends today at your home box guys!!

Work with a partner or friend during your warmup with this classic Coach Burgener Olympic lifting warmup, in lifting we jump and land every time so the first portion is going to get your feet, hips, and legs ready!

Crawling under will be fun too 🙂

Work smooth on the Hang snatches, go as heavy as you can but don’t get to the point of failure and you’re “muscling” it up, look good and show off for the friends.

Parnter will be a “You-Go, I-Go” style, complete a full round before switching, your partner has to complete the full round on their own before you can switch off.

Push each other, help each other, introduce yourself, and as always in the words of Coach David, “GET AFTER IT”

Back to work.


Hang Snatch (1-1-1-1)
10 minutes to get some quality hang snatches in, they can be power or squat, but Heavy doesnt mean Max, only go up if the movement was smooth and you’re feeling strong.
Junkyard Dogs


Metcon (Time)
For time:

8 rounds alternating with a partner

10 Hang KB snatches Right arm
10 Hang KB snatches left arm

20 Ab mat situps

30 Air Squats

53/35 RX kb weight
Partner A completes a full round before Partner B starts a round, so it will end up 4 rounds each


Shout out to those that came yesterday and didn’t “Cherry Pick” that WOD. Even BIGGER shout out to those that did the WOD in the rain and enjoyed it.

In doing the bent over rows today focus on form and bracing down on the core to move the weight. Don’t use momentum to get the weight up off the floor, keep the lumbar curve maintained, squeezing your shoulders together at the top, and lowering the weight back down. We should only be going down to mid-shin on the way down, keep your elbows close to your sides, just like we do when we do our push-ups.

Glute Ham Raises always get some great looking faces when we do them as well as some moans and some soreness. What does that tell us? We need to work on them more. When we do these today try to get to parallel, if you need grab a spotter to help you, but get the most out of these.

In the WOD today for the summo deadlift high pull, open those hips fully before you start to use those arms. In the push press make sure that you drive out of those heels and squeeze those glutes, hard locking those knees out, no re-bending.

When deciding on a weight to use today use something that we can do at least 2 rounds unbroken on, we want to move fast on this. If you are unsure ask your coach.


3 Rounds NFT

15 GHD Sit-ups
10 Bent Over Rows
5 GH Raises


Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:

Sumo Deadlift High Pulls, 10 reps 135/95
Push Presses, 10 reps 135/95
Masters/Teens 95/65
Rx+ 155/115



Reminder for all Vet Wod donations for the Lift-A-Thon we would like for you to get them in this week please!!!

If you’re anything like me while you run, your always wondering, “Am i running correctly?”

In CrossFit we are always trying to be as efficient as possible while completing the full standard of the movement or task at hand. In this case, while running the question i’m asking myself “Am i being as efficient as possible?”

As hard as it is to learn on the fly, especially while breathing hard, some quick tips you can try to apply to your workout today.

1.) Land your foot underneath your body while running.

-more of a mid foot strike to the ground will put less stress and demand on your legs. There’s nothing wrong with a slight heel strike but if you’re focus is foot underneath my body, you’ll be less likely to lead with the heel so much.

2.) Increase your cadence.

-try to pick up the pace slightly and without over striding or leaning forward too much just take more steps in your normal 200 meter run and try to hold that pace the whole time, remember you get a break in between. “Work for the break”

3.) Pick up your feet.

-try to keep your feet on the ground as little as possible, while this goes along with increasing your cadence, running is falling and then catching yourself, slightly lean forward and “catch yourself” by landing your feet underneath your body and keep those feet coming up off the ground.

Work off the long weekend and the holiday food with a good run to get it out of your system and start the week feeling refreshed.

Back to work.


Metcon (Time)
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters




-You guys know that we do “Hero” workouts every so often at the gym to show respect to our fallen military men and women.
-Well today with his mother’s permission, we will think of Antonio “AJ” Kohl Alexander.
-If you don’t come to CFSL regularly or are just starting with us, AJ would come to the gym quite often with his mother Tamika, he would be very respectful of her and stay seated out of the way of class and play on her iPhone.
-He would often snap pictures of class and even of myself and then show it to me with a huge smile on his face that he is doing good capturing moments in the gym while the class and his mother worked hard.
-He loved to sit on the boxes, he also loved to stand on the boxes which was a no go since he was only 2 years old. Tamika would fuss, he’d sit like the great kid that he was, but then like all kids..stand again because to him the gym was a huge playground! I get it 🙂
-I’d find myself instead of having to fuss him because i definitely don’t like to do that, i’d just put him on my back that seemed to occupy him. I’d make deals with him, that if he’d sit the whole time, I would always take him down the hill in the back to see the water. He and his younger brother loved the hill and the pond at CFSL.
-The last time i got to hang with my boy and his brother Mason they were sitting on the wall balls, bouncing up and down in their cowboy boots and i was just worried they’d miss and fall and get hurt.
-So we made a deal, sit still until momma is done and i will take you dudes down the hill, so they did.
-A deal is a deal, so we went down and they loved every second of it.
-Antonio is survived by his parents, Antonio J. Alexander & Tamika Batiste.Grandparents, Michael & Clara Miller. Two brothers, Jalen Batiste and Mason K. Alexander; three sisters, Kennedie Batiste, Kinsley Batiste and Kamryn Jones, and a host of extended family members and friends.
AJ (Time)
3 Rounds for time

-8 Burpee Pullups
-22 Wall Balls 20/14
-13 Box Jump Overs with the Ball 24/20
-8 Wall Walks
-29 Double Unders
-16 KB Swings 53/35

-You may land on top of the box for the box jump overs
-Scale to step overs with the ball




Sweet baby Barbara, those CrossFit girl workouts look simple on the outside but really wreck havoic on us, but we like it.

Todays WOD may seem a little confusing but don’t worry about it we got you covered. It will be 5 rounds, each round will be 2 minutes long with a 1 minute rest in between rounds. The rounds will have max amount of double unders you can do and max weighted deadlift you can do. Your score for each round will be your total DU and total weight. You will have to establish your max DU before you attempt your DL.

Here is an example:
In my 1st round I get 150 DU in 1:30, so now I have :30 to get a max DL, which is 315 lbs. So my score for that round would be 150 + 315= 465.

Some strategizing will have to partake for this one. That’s always fun, thinking while we put our bodies under max exertion.

If you are still confused on how the WOD will go, just come we will show you when you get here!

3 rds
30 sec side plank hold (R)
30 sec side plank hold (L)
30 sec rest


Metcon (5 Rounds for reps)
5 rds
2 min each round
Max Double Unders*
Max Deadlift
Rest 1 min
Rx+ will be Triple Unders.
The total of both the amount of reps from the D.U. and the weight from the DL will be your score for each round.
The 1 min rest will give you the opportunity to either add weight or take off.
You can start with weight on the bar.