Workout of the Day

What to expect in daily CrossFit programming

We are very purposeful in our programming. We understand that your fitness needs will differ throughout the year, and we want to take advantage of various motivations, as well as support your lifestyle at any given time. So we structure the year around main events like the holidays, the CrossFit Open, and getting ready for summer!

Every CrossFit class includes a warmup and joint prep. Joint prep has been developed alongside Dr. Michael Ross at Seattle Sports Chiropractic and Rehabilitation. It’s an opportunity for us to strengthen common weaknesses and increase range of motion in the safest way possible.

Each class also includes Strength and Technique (S/T), and then finishes with the WOD, aka the “Workout of the Day.”

See below for the S/T and WODs for this week:

CrossFit Programming 07/06/2020-7/12/2020

We’ll be starting a limited in-gym schedule on Monday, July 13, as follows:




Some notes on the above:

  • Unfortunately, open gym is not currently allowed.
  • Classes will be limited to 5 people per class. Please reserve your spot in the Zen Planner app. but please limit 2 in-gym classes a week.

We’ll continue offering Zoom classes Tues/Thurs:

And outdoor classes Tues/Thurs:

  • 7:30-8:15 a.m.
  • 8:15-9:00 a.m.
  • Noon-12:30 p.m.
  • 12:30-1:00 p.m.

We will be logging our Workouts in SugarWOD to keep us all accountable.

Thanks for your continued support and dedication!!
If you have any questions or even requests for programming, shoot Coach Lynch a message!

❤️ M-F Zoom Classes


3 X 8 Strict Press
Keep it on the lighter side and go for form today.

3 X 8-12 reps per side (depending on load available)

Scoring: Load

10 Min EMOM
Even- 100m Sprint (or 50 double unders)
Odd- 10 Thrusters with barbell or 5 right/ 5 left with DB/KB 


Tabata of each movement:

1- Plank
2- Lemon Squeezers
3- Flutter Kicks
4- Hollow Rocks

4 rounds
2 min AMRAP/ 1 min rest
5 single arm swings
5 single arm snatches
5 OH single arm lunge
5 Front squats
* switch arms after every round

Scoring: Reps


Back Squat for load:
#1: 6 reps @ 50%
#2: 6 reps @ 55%
#3: 6 reps @ 60%
#4: 6 reps @ 65%

Scoring: Load

1 Weighted Step up
2 Burpees
3 Ring Rows
4 Weighted Step ups
5 Burpees
6 Ring Rows
7 Weighted Step ups
8 …. 9… 10…. etc until you die.

1- Goblet Squat or 1 Goblet lunge per side
2 Burpees
3 Bent Rows

Scoring: Rounds + Reps


4 X 8 Half Kneeling Arnold Press
Superset with
4X10 Teapots

Scoring: Load

Athletes Notes

Half Kneeling Single arm Arnold Press
Video Demo HERE He is using a dumbbell in this video.
If the half kneeling position is not feasible – you can do it standing!
Video of The press standing HERE

video with a kettlebell HERE

3 Rounds:
40 Single DB/KB Goblet Reverse Lunges
30 Single DB/KB Alternating Snatches
20 Weighted Sit ups

*EMOM: Starting at the 0:00 20 Double Unders

Scoring: Time


Work up to ~65-70%

E2mom for 10
3 Deadlifts

Scoring: Load

100 Double Unders + 50 Abmat Sit-Ups + 15 Hang Power Cleans
80 Double Unders + 40 Abmat Sit-Ups + 12 Hang Power Cleans
60 Double Unders + 30 Abmat Sit-Ups + 9 Hang Power Cleans
40 Double Unders + 20 Abmat Sit-Ups + 6 Hang Power Cleans
20 Double Unders + 10 Abmat Sit-Ups + 3 Hang Power Cleans

Scoring: Time

Athletes Notes

L1- Sub single unders or jumping jacks- open weight
L2- Half the amount of doubles and 105/75#
RX- Doubles and 155/105#

❤️ Saturday

Join the online Class with Jude! 9:30 AM

Make sure you properly warm up for this one!

Here’s one idea:
6 min AMRAP
100 m run or 1 min cardio
10 air squats
8 sit ups
6 boot strappers
4 inch worms

Then spend a bit of time doing some quality dynamic stretches:
IE) toy soldiers, arm circles/ huggers, cat cow, worlds greatest stretch, sky reaches, pass thrus

500m run/row- sub 50 mtn climbers AND 50 Double unders/penguins
27 Slam Balls – @ home sub KB/DB Swings
21 Squat Cleans- @ home sub goblet squats
15 Pull ups- @ home sub Bent rows (but do 15 per side)
400 m run/ row -sub 40 mtn climbers AND 40 dubs/ etc
21 Slam Balls
15 Squat Cleans
9 Pull Ups
200m run/row- sub 20 mtn climbers AND 20 dubs
15 Slam Balls
9 Squat Cleans
3 Pull ups
1 hill climb sub 10 mtn climbers, 10 dubs, AND 10 jumping lunges

Scoring: Time