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


As humans, we have evolved to where we are today through a myriad of variables/random acts of nature that selected our species from the less fortunate ones.  Our brains became curious of our surroundings and the need to connect with others become an essential trait.  From reptilian needs not too long ago :-),  to an evolving hierarchy, predicated on deeper connections to the world we live on and to one another.

In 1977, just across town at the Jet Propulsion Laboratories, a group of scientists decided to deepen that connection by reaching to the stars.  The Voyager 1 & 2 Missions had two goals: To collect data that had previously been unattainable and the second…to connect “US” to our place in the cosmos.

If you have not had the profound pleasure to watch this documentary…I hope you do now! (2:00 Trailer)




Mobility Guru Extraordinaire

A) Mobility of your choice/need

B) Paddle, Peddle, Run

Team Workout In teams of 3 4 rounds of:

Paddle- 500m Row

Pedal- 20 Cal Bike

Run- 400m Run



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)





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)


I hope you are all enjoying this week of Nancy! 

Wednesday’s Workout
Week of Nancy

NANCY GRACE-Celebrity legal commentator, “journalist,” and mother of twins Kind of an outrageous personality, fond of guilty until proven innocent

30 RFT: 2 Burpees (lateral over the bar)
1 Clean & Jerk (155/105)

Thursday’s Workout
Week of Nancy

5 RFT:
Run 400m
10 Split Squat into Pivot Reverse
5 Deadlifts (315/225)
5 Muscle-ups

There are just two spots left for Restorative Yoga this Sunday (Aug 4) at 6:45 and one at 5:30.

Let’s chill together!

Friday’s Workout
ReTest Week

5 Rounds For Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3 Minute Rest

Saturday’s Workout

3 Rounds for FUN
3 Wall Walk ups
9 Deadlifts
18 Box jumps
600m Run

Cash out- 20 Spider Crab Spider

Sunday’s Workout

With a partner, sharing the work:

3 Rounds for Time:

50 cals Ski Erg

200m D-Ball Carry

200 Double Unders

Monday’s Workout
The Week of Nancys

Singer and actres born 1940. Best know for the song “These boots are made for walking.”

6 rounds:
100m Farmers Carry
16 Walking lunges



We go hard. We’re learning how to be boldly soft, as well. Mobility, yogis, breath, fire and ice are all excellent protocols for recovery. I’m adding an ultimate recovery option; one ranked right before actual sleep; Restorative Yoga, the act of relaxing on purpose. 

Restorative Yoga stemmed from the teachings of B.K.S. Iyengar who was considered one of the foremost yoga teachers in the world. This practice is the conscious act of intentionally relaxing all muscles and letting props passively and very gently open the body, but most importantly it lets the body feel comfortable enough to let the mind relax, too.  As passive of a practice as it seems, it is an advanced practice that fast-tracks the release of tension. 

I am in the middle of earning my 100 hour Restorative Yoga teacher training and I invite you to take a class with me at the gym on Sunday, August 4th at 5:30pm. Space is limited to 10 students, but I will offer another class that same night at 6:45 if there is demand. The sign up sheet is in the Tall Room. I hope to see you there to explore a new way to recover not just from your athletic life, but from your everyday stresses.

Friday’s Workout
A) Back Squats – De Loaded

3 x 10reps
800m Run
6 x 10m Sled Push
400m Run
4 x 10m Sled Push
200m Run
2 x 10m Sled Push
Then Max Push Ups until the…20min Cap…..

Also! Guest Coach Lindsay Ashmun teaches a special Ground Control Flow Class
9:30am – 11am


Saturday’s Workout


In 30 minutes:

With a partner

(1 person working at a time):

60 MB Sit to Stands

Then, in remaining time:


250m Row

8 KB Goblet Squats

8 Pull Ups

The 10am Class will be taught by guest coach Lindsay Ashmun with her signature Ground Control Flow class!

Sunday’s Workout

With a partner:
2 Mile Run (one person running at a time to Berkley and back)
(8 200’s or 4 400’s as determined by each team)
10 minute rest
100 deadlifts (135/95)
Everytime you drop the bar, 10 over the bar burpees

Monday’s Workout

“Fourth Quarter”
For Time (2-Minute Cap):
15 Burpee Jumps To Target*
20/15 Cal AB

Rest 5 Minutes

For Time (2-Minute Cap):
20/15 Cal AB
15 Burpee Jumps To Target*

*9′, 8′, 7′ Targets


We’ve got something special in store for you. This week we have TWO new Classes

Friday 7/27 @ 9:30am to 11am

Saturday 7/28 @ 10am class

Coach Lindsay’s signature movement practice weaves together breath work, core work, yoga and body weight based strength strategies.  This 90 minute class is designed to challenge movement and postural habits, balance joint stability and mobility for the purpose of optimizing our energy and breath. Expect to move, learn, shift, align, sweat, tremble, breathe well and rest.

This class is especially designed for people who:

Do NOT like yoga.

Do NOT like pilates.

Love yoga and pilates and movement of all kinds.

Teach/ Coach movement.

Want to feel stronger on the inside.

Feel strained from vinyasa yoga or weightlifting


Please show up and try it out! 

Wednesday’s Workout

10 Rounds:
2 min to complete:
(not including the rest)
250m Row
10 Burpees to a Target
-60 Second Rest-

Thursday’s Workout

A) Death by Sucka Punch Foo’

B) 5 on the 4:00 for Q
2 Rope Climb
4 Man Makers
8 Double Parralette Lat Hop


Breath Class on Sunday will also include an intro to Exposure!

We are doing Breath + Ice + Sauna on Sunday.

Breath 11:15-12:15 followed immediately by recovery with an introduction to cold water immersion and sauna. Please bring a 20lb. bag of ice and a swimsuit if you want to participate. All are welcome (except that ice+heat is not recommended if you are pregnant).

Friday’s Workout

“Franklin Light Hunt”
AMLAP 8min
2 Rounds on the 10
Across Down Back Up Back Across —-then—- Max Light Posts Score 

Saturday’s Workout

15 Wall Balls (20/14)
10 Hang Power Cleans (135/95)
ME Cal Row

Sunday’s Workout

“Lil Jonesy”
For time:
DB Snatch


When the coach say’s “We have a Competition Workout today”…what does “your” mindset say?  

Contextual coaching has been apart of my training for over 40 years.  I can remember my first CrossCountry 5k competition at age 16…like it was 40 years ago! 
My coach looked into my eyes and said: “…are you ready to run your best today?” I distinctly recall not even know what to say, other than….”I guess so?” 🙁

At the gym, for a lot of us, competition days are not always aligned with our life circumstances.  And sometimes we just show up to burn off the day’s demons…I get that!  To this point, I’d like to offer up the idea of creating “sub” contexts to Competition Days.  

For example, this Wednesday’s is “Helen”, a classic CrossFit  competition workout:

  • Game it…play with the variables: Speed & Power….
    This workout is for time!  The mean time for Helen is approx. 10-12mins.  If you are a Runner (cardio bunny) and possess less powerful…Run with vigor and scale the KB weight and possibly the PU’s. 
  • Is time just a construct?  How about, movement and breath capacity as your priority?
    Can you maintain a strict focus on run form and not falter on your breath Gear of choice?  Can your KBS’s and PU’s follow suit? When I know that going for “time” in not going to motivate me, I can always find an inner competition with my ability to move at the speed of mindful efficiency! 


400m Run
21 KBS (24/16)
12 Pull Ups


A) 5 Rounds on the 3:00 :20
Low Plank 2 Hang Power Cleans + 1 Squat Clean (~70%)

B) For Quality: 4-8-12-16 reps of:
Strict Pull-ups Front Squats (115/95)
***200m Run on the 3:00***


This past weekend we had the pleasure of having Patrick Mckeown – the author of The Oxygen Advantage with us all day Saturday. His book shares that nose breathing will bring us better health. He mostly talks about all the hours we aren’t at the gym, which are the majority of the hours. His tag line – breathe light to breathe right.  At Oak Park we have been incorporating breathing exercises and protocols for a while now which is awesome and can be challenging. As a kid who had exercise induced asthma growing up, not being able to breathe was the main reason that moving wasn’t fun sometimes. (that’s how weightlifting began for me) Anyway, if we can control our breath we can control our mind.  

When we breathe through our nose we improve diagphram movement, we also improve our functional movements (that’s what we work on) and reduce the risk of back injury. Our diaphragm is connected to our ribs and spine and when we engage it through use it assists in spinal stability. 

When we breath through our nose (be it at rest or during exercise) Nitric Oxide is released. This is a vasodilator which allows blood to flow smoothly and carry oxygen that our muscles need to fuel our body for moment and life. 

Patrick shared a few great exercises to assist in nasal breathing for better health. 

The below warm up exercise can be done seated and helps bring attention to nasal breathing.

You will start with normal breathing, then after a small exhale pinch you nose and hold for 2-5 seconds. Next breathe normally for 10-15 seconds and repeat again. This should take about 2.5min. You should not feel stressed during this. If you feel stressed hold your breath for shorter duration. If your air hunger becomes too much, decrease breath hold time. 

And if you haven’t yet taped your mouth shut at night with some paper tape to ensure nasal breathing while sleeping, give it a try. The first time I tried it I woke up feel the most refreshed Id ever felt. 

Wednesday’s Workout

A) 3 Rounds :30
See Saw DB Bench Press (45/30)
Hypoxic DB Carry for distance

B) 2 Rounds AMRCAP 2
(As many rope climbs as possible in 2 min) 2 min rest

C) Power Clean – Strength
A1) Power Cleans
2 reps @ 60%
2 reps @ 70%
2×2 reps @ 75%
2×2 reps @ 80%
3×3 Clean Pulls @ 100%


Thursday’s Workout

Min. 0-2
60/40 Cal Ski*

Min. 2-6
20 Wall Balls (20/14)
20 DB Snatch (50/35)

Min. 6-12
10 C&J (135/95)
10 Lateral Burpee Over Bar (24/20)

Min. 12-20
400m Run
60/40 Cal Row
200 Double Unders

Total Score = Total Reps