Programming & Intentions: December 13th - 17th, 2021

January 7, 2022
Programming & Intentions: December 13th - 17th, 2021

Programming & Intentions: Monday, December 13th, 2021

Before we get into the programming, we want to thank everyone who came out Saturday night for the Holiday Party and 9 year Anniversary Celebration! It was a blast and very special to be able to celebrate with this incredible community! If you weren't able to make it, all good, we look forward to many more years of Fitness, Family, & FUN!!!

Monday, December 13th, 2021

Warm Up: For quality:
Run 400 m or 2 Min Cardio
10 Down Dog Up Dog
10 Active Pigeons
10 Mule Kick Get Ups
20 secs Tripod
Rest 1 min
10 PVC Shoulder Over
10 PVC Overhead Squats
10 Muscle Snatches

Muscle Endurance:
Handstand Push-ups: Max Set

Scaled: Pike push ups
/ Push up

WOD: Run, 400 m or *2 Min Cardio
15 Power Snatches 115/85
15 Handstand Push-ups
Run 400 m
12 Power Snatches, 115/85
12 Handstand Push-ups
Run 400 m
9 Power Snatches, 115/85
9 Handstand Push-ups
Run 400 m
6 Power Snatches 115/85
6 Handstand Push-ups

DB/KB: 15/12/9/6 Power Snatch (per arm)


Strength: We are getting ready for the workout today with a Max Effort set of Handstand Push Ups.  You are going to have a few minutes to warm up, get some reps in, and get ready to go. Once you are ready, you gotta go, and get as many reps as possible in a row. For this one, once you can’t get any more reps, OR you come off the wall, you are done. So, dial it in during the warm up sets, and get as many reps as possible in a row!

WOD: Starting off with some cardio and strength with Running, Snatch, and Handstand Pushups. Each of the 4 rounds is going to start with a 400m Run, then, each round is going to have descending reps of 15, 12, 9, & 6. For the Run, keep a good pace, keep moving, and catch your breath as you get back into the gym to get ready for the Snatch. Once you get to the bar, it’s okay to 1 and dump the weight, just make sure to pick up the bar as soon as it stops moving, and stringing reps together in larger sets is going to help you get through this workout faster. For the Handstand Pushups, the least amount of sets for each round, and remember, you have a Run after each set, so it’s okay to push it.

Tuesday, December 14th, 2021

Warm Up:
2 rounds 1 min per station of:
Foam Roll
 90 90 Hip & Pelvis Mobility Pvc Front Rack Stretch
PVC Front Squat
PVC Push Press

Strength: Front Squat

DB/KB: 8-8-8-6-6-6

BW: Forward Lunge:

WOD: For time:
Thruster, 115/75
Burpee Pull-up

DB/KB: 25-19-13

No bar: 25-19-13
Bent over row

BW: Double Gymnastic
Push up Burpee


Strength: YEAH SQUATS! With 3 working sets of 5 immediately followed by 3 working sets of 3, the goal is to get heavy today. If you've got a 1 Rep Max, we are looking for 85-90% (or more) of your Max for the final set. The Front Squat is a great auxiliary lift for both the Clean, just like the Overhead Squat is for the Snatch. When you are completing a 1 Rep Max of either, you need to be able to get out of the bottom of the Squat and strengthening your Front Squat is going to help that. Be sure to work on great form. Keeping your elbows up, getting just below parallel, and standing all the way up at the top. Remember to push your knees out, especially on the way up. In the Front Squat, they have a tendency to cave in as you stand up so push them out and keep them stable.

WOD: For those of you who have been doing CrossFit for a bit, you know of the workout "Fran". Well today, we've got Fran with a little twist. Instead of 21, 15, and 9 reps of Thrusters and Pull Ups, we are doing the same rep scheme with Burpee Pull Ups. On one hand, you've got the Burpee added into the movement, on the other, once you finish each Burpee, you can jump into the Pull Up, making it easier to get your chin over the bar.

Just like in the original "Fran", the whole point is to go as fast as possible until you get through all the reps. Same thing for this one, you just might need to slow it down a bit to keep a good pace and then pick it up in the last set of 9. For the Thursters, go unbroken if possible. Just no more than 3 sets at a time (3 sets of 7 on the 21s, 3 sets of 5s on the 15s, and either 3 sets of 3, 1 set of 5 & 1 of 4, or unbroken for the last set of 9). Remember, it doesn't matter how fast you get through the Thrusters if you are doing the Burpee pull Ups like a snail. So find a pace, breath, and sprint during your set of 9 reps.

Wednesday, December 15th, 2021

Warm Up: 5 mins of quality:
 10 Box Step-ups
10 Pigeon Pose on Box
30 secs Couch Stretch (L) 24/20 in
30 secs Couch Stretch (R) 24/20 in
 10 Pike Push-ups
10 Thread-the-Needles

Shoulder Press + 2 Push Press

DB/KB/Light: 2 Shoulder Press + 4 Push Press (per arm)

Bodyweight: Push Ups

Pike Push Ups

WOD: CrossFit Open 12.3
18 mins AMRAP:
15 Box Jumps, 24/20 in
12 Push Press, 115/75 lbs
9 Toes-to-bars

DB/KB: 8 Push Press (per arm)

BW: box jump: Broad jump
Toes to bar: V-up


Strength: We are doing a complex today for our Strength with 5 working sets of 1 Shoulder (or Strict) Press and 2 Push Press. Get a couple warm up sets in to dial in the form. Your weight is always going to be limited by the Shoulder Press since you must complete that first before 2 Reps of the Push Press. By the last set, you should be close to 90-95% of your Shoulder Press 1 Rep Max before completing your 2 Push Press at the same weight.

WOD: We've got a benchmark workout today with CrossFit Open WOD 12.3. It's as many rounds as possible in 18min of 15 Box Jumps, 12 Push Press, and 9 Toes to Bar. For the Box Jumps, you can either step back or jump back, just keep moving until they are complete. If you can complete all 12 reps of the Push Press unbroken, that's going to help, however, if you need to break it up into no more than 2 sets, go for it, just make sure it's a short rest between each set. Same thing on the Toes to Bar where unbroken is best, 2 sets will work with short rest between each set. We've done this workout before and we will do it again. So be sure to check Beyond the Whiteboard to see if you have a previous score. It would be great to hear that bell ring throughout the day.

Thursday, December 16th, 2021

Warm Up: 3 rounds of:
10x (1 Sumo Squat + 2 Sidestep Lunges + 1 Good Morning)
20 Calf Raises
10 Straight Leg Sit-ups
1 min Mobility

Strength: Sumo Deadlift

DB/KB/Light: Side Lunge
4-4-4-4-4-4 (per leg)

Bodyweight: 2 Side Lunge + 2 Reverse Lunge
5-7 sets Every 2 mins

WOD: 10 min AMRAP:
30 Double Unders
15 KB Sumo Deadlift High-pulls 70/53
Scale: 45 Singles

BW: Sumo Squat jump


Strength: Sumo Deadlift for 5 working sets of 6 reps for Thursday. A great goal for today would be getting to 85% of your 1 Rep Max for the final working set. As you get started though, get a few warm up sets to dial in your technique. As we've mentioned before, the Sumo Deadlift is a lot more forgiving on the back than a normal Deadlift. Wide stance, keep your chest up and your grip on the smooth part of the bar. This is a going to be more of a quad dominant lift, so stretch and get ready for some heavy lifts!

WOD: This 10min couplet is going to be a burner. You are working for 10minutes, and completing 30 Double Unders (or 45 Singles) and 15 Sumo Deadlift High Pulls. The Sumo High Pull is a much more explosive lift than the Sumo Deadlift. While you are starting in the same position, you are brining the weight, in this case a Kettlebell, all the way up to the collarbone. For this workout, keep a good pace and pick it up at the end. If you burn out too early, you are going to be done for the workout. After the first round, check the clock, and keep that pace until the last 2min. Then, pick it up and go all out.

Friday, December 17th, 2021

Warm Up: 5 mins AMRAP:
Row 50m (arms)
50m (arms & trunk)
50m (arms, trunk, legs)
10x (2 Alt Deep Lunge twist + 1 Down Up Dog Stretch)
 10 High Jump Burpees

Strength: 10 Min. Alt EMOM:
2 Cleans (pick load)
100 m Row or 20 sec Cardio

DB/KB: 4 Cleans

BW: 5 - 1 ¼ Squat Jump

WOD: For time:
Row 2 km or 8 Min Cardio
 -- then: 10 rounds of The Chief:
3 Power Cleans 155/105
6 Push-ups
9 Air Squats

DB/KB: 6 Power cleans

BW: no push up burpee tuck jump


Strength: Today we've got a Strength combined with Endurance in an alternating EMOM (Every Min on the Min) for 5 Rounds of each with 2 Cleans and then 100m Row Sprint. Each of these exercises should take less than 30sec (and more like 15 or 20). On the 2 Cleans, get as heavy as possible over the course of the 5 rounds. For the Row, go as fast as possible, you are going to get rest after both the Cleans and the Row.

WOD: For this workout, we are starting with a 2K Row, then, you have 10 Rounds of the "Chief", which is 3 Power Cleans, 6 Push Ups, and 9 Air Squats. Starting with the Row, find a good pace, just don't blow it out too early. The Row should take between 8 and 10 minutes, so pick it up at the end. Now normally, the Chief is a 3min AMRAP (As Many Rounds As Possible) x 3 Rounds. The difference is that there is a 1 min Rest between each round. For Today, you need to keep a good pace for the first 6-7 Rounds, and then pick it up in the last 3-4. This one is going to be good, so go hard and HAVE FUN!!

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