Friday’s Workout

A) Partner Pistols

B) Partner AMRAP 16
P1: 400m Run
P2: 5 DL(135/95)
3 Hang Power cleans
1 Jerk

Saturday’s Workout

CrossFit Open 20.2

Sunday’s Workout
TBA after we know 20.2 …:)

But come to Sunday’s Fire & Ice! 12:30-2:30pm

Monday’s Workout

A) Snatch it up!
1 x Hang Power Snatch, 1 x Snatch Balance, 1 x Heaving Snatch Balance + OH Squat

B) 5 Rounds of :
2:00min Row @ 80% RPE G4 Breath
10 x Seated DB Press
10 x Ring Rows

Did you guys know that CFHQ has moved The CF Open? To, like, right now? We had it in spring, I know, but CFHQ is adjusting their schedule to Fall so this year the Open will happen twice. The first workout has been announced! And every Saturday, starting this Saturday for the next five weeks, all classes will be the Open workout. We’ll have scoresheets and a lot of enthusiasm per usual during the workouts — see you Saturday!

Friday’s Workout

3 RFT:
15 KB Snatch (24/16)
3 Rope climb
10 Hang Power Cleans (115/75)

Saturday’s Workout
Open 20.1

10 rounds for time:
8 ground-to-overheads, (Rx: 95/65, Scaled 65/45)
10 bar-facing burpees
15 minute cap

Monday’s Workout

In 5:00min
800m Run + Max 20m Shuttle Sprints
5:00min rest
In 5:00min
800m Run + Max 20m Shuttle Sprints


Friday’s Workout

10 Cal Row
5 Deadlifts (315/220)
Rest 2 Minutes
10 Cal Row
Rest 2 Minutes
10 Cal Row
5 Lateral Burpees
Rest 2 Minutes
ME Cal Row
Score = Total Reps

Saturday’s Workout

40mins of Work on the :40:20
DB Push Press
Station #2
SA KB Snatches (alt)
Station #3
Lateral Box Step Overs
Station #4
MB Sprawl/Football Burpees
Station #5
AS Bike

Sunday’s Workout

For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
D-Ball G2OS (100/70)
Box Jumps (28″/24″)

Monday’s Workout

“Squats on Squats Monday”
A) Front Squats 5×5 @ 85%
B) 21-15-9 FQ
Assault Bike
DBall Squats (Front Rack Hold)

The coaches are usually required to read books either for professional development or to inspire us to view human movement in a new or deeper light. The last book we read was Natural Born Heroes, which was a fascinating, albeit detailed, account of how everyday Cretans and a group of Resistance fighters led Nazis on a goose chase around Crete during WWII not allowing Nazis to advance to Russia; that advancement would have changed the outcome of the war and probably much more. Though that’s the framework of the book, below the surface the book is about athletic prowess and humans’ instinctual ability to do extraordinary things with our bodies. “Every ordinary person has a touch of the godly.”

I am also reading a few books having to do with an upcoming intensive, continued yoga teacher training.

I hadn’t read any fiction in a long time — until recently. It had been even longer since I’ve devoured a book, but Circe has me riveted! It’s based on the Greek mythology of Circe a goddess, witch, and daughter of Helios (god of the sun). The author brings the story to life, taking liberty to fill in the sparseness of the original myth with vivid detail giving the story such dimension I feel I’m truly privy to the thoughts of a goddess. 


Friday’s Workout

In Pairs
2 Rounds of:
2:00 Ski Erg for Max Cals
2:00 10ft Free Thows for Max score

Saturday’s Workout

BEACH WORKOUT! Meet at Montana & Ocean

Sunday’s Workout

24 mins Total (alternating between iso, strength and conditioning piece)
Iso (MENTAL TOUGHNESS) 8x, Strength (PRACTICE) 8x, Conditioning (COMPETITION) 8x

1: Iso (30-45 seconds)
*Can pick two

Wall Sit
Hollow Body
Bottom of the Lunge
Side Plank
Bottom of the Pushup

2: Strength (3-5 Reps)
*Can pick two

Sumo Deadlift
Weighted Chin Up
Strict Press
Bench/Floor Press
Back/Front Rack Reverse Lunges
SA Bent Over Rotational Row

3: Conditioning (30-45 seconds)
* Can pick two

Assault Bike
Ski Erg
Step Ups
Rotational Med Ball Slams
Sit to stands

Monday’s Workout

Franklin Hill 6 on the 6:00



Friday’s Workout

A) Trash Panda Complex

7 Deadlift
1 Hang Power Clean
1 Hang Squat Clean
3 Push Jerks
2 Thruster

5 Burpee Box Jump
5 Burpee Pull Up

Sunday’s Workout

3 Rope Climbs
6 Pullups or Bar Muscle Ups
9 Cal on As Bike or Ski Erg
12 Reversed Lunges with KB

Monday’s Workout

A) Bulgarian Banana Split Squats
6x :30 :30 (3 per side)

B) Rowboat Hingers & Hipsters
4x Supersets

250m Row
6 (per arm) Single Arm Floor Press
16 (alt) Dynamic Lunge Jumps

As the seasons change, as circumstances at the gym change, I read the following from my restorative teacher Jillian Pransky, and it reminded me that everything will be ok. Change is a natural and inevitable part of life. It’s all in how we deal with it.

“Nature consistently demonstrates the Law of Change. Everything is in the process of becoming something else. We know that the natural order of things is not sameness, but change. We can see this easily in the life cycle of plants and seasons, as spring buds turn into leaves that then evolve from summer green to autumn gold before they fade and fall to the winter earth.

Change can be difficult for most of us. Self-initiated or not, change moves us through a transition zone which often creates a sense of groundlessness. It can be unsettling, even scary, to be in this in-between state of letting go of what we’ve known, to allow for something new to emerge.

In fact, to stay in our comfort zones, many of us even resist or suppress our own longing for change. Instead, we spend a lot of energy constructing our lives… working hard to make things the way we want them… to feel safe, in control. But no matter how much planning or arranging or clinging we do to make ourselves feel secure, there will always be circumstances beyond our control, and change is one of them.

Whether caused by a new season, a new job, moving homes, a relationship shift, or simply aging – the only thing we know for sure is that constant change is the norm.  And, however challenging, resisting necessary growth for too long will eventually break you down, make you sick, or if you’re lucky, just force you forward ungracefully. It is simply healthier, on so many levels, to go with the flow of change rather than to inhibit it.  

In fact, according to yoga and Ayruveda, our well being is dependent on our ability to change. Our very survival is based on our ability to continually evolve. “

Friday’s Workout

A) Front Squat
7×6 @ 70% of 3 RM

B) 3 RFQ
16 (8 per) Farmer Thrusters (45/30)
.7 mile Assault Bike
100m Sprint


“Kenny Kane’s Aerobic Test” 35 Minutes for Distance:
800m Row
1.5 Mile Assault Bike
800m Ski

P.S. – Lindsay Ashmun will teach at 10:00am…show up and DO IT!!


“Kettlebell Kitchen”
4 SA KBS right
4 SA KB Clean
4 Burpees
*If you miss a skip — if you don’t skip unbroken — you must add a burpee to the next round, and keep that added burpee for all future rounds. Keep adding one each time you miss during a round.


Monday’s Workout

A) Front Squat
6×6 @ 75% of 3RM

B) EMOM 15:
1: Dips or Parallete Dips/Push-ups
2: Row
3: Barbell Complex


Hi Friends, The 5:30pm Restorative Yoga Class on Sunday, Sept 15th is full, but there are still spots at 6:45pm if you’re interested. Email or text me — or sign up in the Tall Room!

Have a great weekend.

Friday’s Workout

A) EMOM 12:
1 Power Clean + 2 Hang Power Cleans + 2 Split Jerks

B) AMRAP 16:
200m Run
16 Deadlifts
12 Pistols (alternating)

Saturday’s Workout

For Time:
50 Double Unders
40 Burpees
30 T2B
20 Strict HSPU
30 T2B
40 Burpees
50 Double Unders 

Saturday from 12:30-2pm, Come check out Coach Matt’s Breath and Exposure 101 Workshop. More info HERE.

Monday’s Workout
Mental Toughness

Ascending reps in 27mn
3, 6, 9, 12, 15….
Dball ground to shoulder
Renegade Rows
200m OH DB carry (1arm)



My yoga mat has disappeared into the ground under my feet.

My ashram has become the coffee counter, a bad joke
exchanged with the barista, a friendly smile creeping over a
frozen face, and the whole world willing us along.

My temple is the shopping mall, the dentist’s waiting room, the
empty meadow in the morning with its soft yellow light and
virginal air.

My guru is the incubating roar in the belly, the melancholy of
the evening and the hope and despair of raw existence itself.

Nothing needs to be added.

My enlightenment is the ordinary moment, this mundane
experience drenched in the sweet nectar of my own attention.

My origin is the breath and the breath is my destination.

My lineage is the hungry cat greeting me on my evening walk,
ambling beside me awhile, rubbing her fur against my shin, her
fur soft like the cashmere blanket grandma used to wrap
around us as the nights came in early, fur becoming skin, and
the cat nonchalantly moving on to peruse a discarded sandwich
wrapper, and me walking on.

My spirituality is deep in the earth; it is in the mud, the heat,
the bowels, the awkward and the inconvenient, the cry for
mother and the courage to penetrate unexplored regions of the
psyche. It is the yearning for home and the happily exhausted

Friday’s Workout
Test Week, Cycle 21

12 Pistols
8 Dips
6 Burpee Box Jumps (24/20)
4 Bar Muscle-Ups
Don’t forget: Fire & Ice
The Workout:
CHOOSE 1 Option:
1K Row
800m Run
60 Cal AB
20 Push Press (95/65)
75 DU
20 Front Rack Alt. Lunge
75 DU
20 Power Cleans
75 DU
20 Squat Cleans
75 DU
Monday’s Workout
A) Front Squat
5×10 @ 60%

B) 4 RFQ:
1 mile HARD AB or less than 2min
12 DB Seated Press
100m Suicase Carry
12 Dips

Happy Weekend and Happy Back to School to the parents out there!

Friday’s Workout
Week of Kelly

In 5mins:
Row for Meters
4 minutes rest
In 4 minutes:
High Plank for max time
3 minutes rest
In 3 minutes:
Rig Hang for max time
2 minutes rest
In 7 minutes:
800M Run Then…
Max Thrusters (95/65)  
Note: All Elements are “cumulative” in reps and/or time Score: total meters, time (in seconds) & reps.


Breath at 11:15am
Fire & Ice at 12:15pm

Monday’s Workout
Cycle 21 Test Week!

3 Rounds
In 90 seconds, complete:
10 DB Thrusters (45/30)
2 x 40′ Weighted Rope Pull (90/50)
ME DB Thrusters

Rest 2 Minutes Between Rounds
Score = Total # of DB Thrusters


Now that we’ve officially gone dark from Instagram, Twitter and FaceBook, how are you feeling about it? No big deal? Good, you’ve been trying to cut down on socials also? You’re gonna miss it? It’s interesting?

We’d love to hear your feedback about it.

However you feel, have a great weekend!

Friday’s Workout
Nancy Week


10 Bird Pickers with Plate
10 Skater Jumps
10 Box Jumps (28/24)
500m Row

Score is number of reps PLUS
style points

Monday’s Workout
Kelly Week


10 Burpee to surfer stance (Regular stance)
11 Single-arm KB Strict Press (Each side)
10 Burpee to surfer stance (Goofy)
27 Walking Lunges (Slow & Dramatic)