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Thursday, June 30, 2022

30 June

Training Session (12p)


"Jump Street" Class WOD

100-80-60-40-20
Row Cal
Ski Cal
Bike Cal

Teams of 3 (Metcalf/Peet)
*28:28

Wednesday, June 29, 2022

Tuesday, June 28, 2022

28 June

Training Session (130p)


A. Strict Press; 4x5

B. Push Press; 4x5

C. Deadlifts; 4x5

D. Belt Squats

5 Rounds:
In 2m Window:
20 Cal Bike Erg
Remaining Time Step-Ups
Rest 2m, x5

*Complete

E. 3x10 No Hands Belt Squats

Monday, June 27, 2022

26 June

Training Session AM (530a)


A. Prehab/Crossover

B. DB Triplet/Mobility

C. ēvoFIT Class

FGB (4 Rounds)

*Complete


Training Session AM (1030a)


Jiu Jitsu (90m)

Saturday, June 25, 2022

25 June

Training Session (7a)


A. Back Squats; 8.8.6.6.6
*255/255/275/275/275

B. Tested TeamWOD

WITH A TEAM OF 3: A. 10m AMRAP: 400m Run 50/40 Cal Ski 30 PC (185) Max Cal Ski Rest 2m B. 10m AMRAP: 400m Run 50/40 Cal Row 100 DU's 50 T2B Max Cal Row Rest 2m C. 10m AMRAP: 400m Run 50/40 Cal Bike 50 Heavy KBS 50 Seated Plate To OHD (45/25) Max Cal Bike

*Complete (Amy/Aggie)

Friday, June 24, 2022

24 June

Training Session AM (530a)


A. Mobility/Crossover

B. Prehab

C. Back Extensions/DB Triplet

D. ēvoFIT Class

12m AMRAP:
A. 400m SB Run
B. 40 Abmat Sit-ups + 50 Plank Jacks
C. 40 Bent Over S/A KB Rows/Side

30 Second Bike Sprint
Rest 3m, x4
*36/26/24/23 = 109 Cals


Training Session (1030a)

Jiu Jitsu (2 Hours)

Wednesday, June 22, 2022

Tuesday, June 21, 2022

21 June

Training Session (130p)


A. Back Squats; 
*145x10/175x10/205x10-1


B. Class Workout

10 Cal Machine

20 U/B Du's
10 Cal Machine

30 Yard BC Shuttle
20 U/B Du's
10 Cal Machine

40 Heavy Russian Swings
30 Yard BC Shuttle
20 U/B Du's
10 Cal Machine

500m Run
40 Heavy Russian Swings
30 Yard BC Shuttle
20 U/B Du's
10 Cal Machine

*9+43 (2 Bear Crawl Trips)

Monday, June 20, 2022

20 June

Training Session (530a)

A. Mobility/Prep

B. Prehab

C. Crossover

D. Back Extensions/DB Triplet

E. ēvoFIT Class

27m AMRAP With Stations

Zone 1

*Complete


Training Session (1030a)

Jiu Jitsu (2 Hours)

Saturday, June 18, 2022

18 June

Training Session AM (7a)

A. Mobility/Prep

B. Belt Squats
1m Hold - 30 Step-ups

Rest 3m

1m Hold - 30 Steps x3 Consecutive Rounds


C. Team WOD

FGB STYLE PARTNER EMOM 5M WORK - (3M REST) 4 ROUND FIGHT (32M) PARTNER EMOM 30 SEC P1 - 30 SEC P2 MIN 1: 24/16 BIKE CALS MIN 2: 22/18 WALLBALLS MIN 3: 11 BURPEE PULL-UPS MIN 4: 11 CLEAN AND JERKS MIN 5: 24/16 CAL ROW 3M REST (400M RUN)
*W/Jeff Moore (120 Reps Final Round) 1. SCORE IS SUCCESSFUL ROUNDS, RUNS COUNT. MUST BE BACK IN BEFORE THE 3M WINDOW CLOSES. 2. FIRST 3 ROUNDS ARE TASK BASED. FINAL ROUND IS MAX REPS FOR SCORE. 3. ANY MISSED ROUNDS DURING FIRST 3 = -10 REPS OFF OF FINAL SCORE.  

4. FINAL RUN TOP 3 MEN AND TOP 3 WOMEN GET +5 REPS FOR THEIR FINAL SCORES.  


Training Session AM (11a)

Jiu Jitsu (2 Hours)

Friday, June 17, 2022

17 June

Training Session AM (530a)


A. Mobility/Prep

B. Back Extensions

C. Crossover/Prehab

D. ēvoFIT Class

With A Partner:
2m Bike/Row For Cals
1m Air Squats
1m Burpees
Rest 2m, x4
*532 With Adam



Training Session AM (1030a)

Jiu Jitsu (2 Hours)

Wednesday, June 15, 2022

Tuesday, June 14, 2022

14 June

Training Session (1p)


Chest and Tri's

*Back almost back to normal

Monday, June 13, 2022

13 June

Training Session (10a)

A. Back/Shoulders

B. Mobility Prehab

C. Jiu Jitsu (1:15)

Saturday, June 11, 2022

11 June

Training Session (7a)


A. Back Squats; Every 90 for 9m
3 Reps @ 335#
*Tweaked back on 5th Set

B. No TeamWOD

Friday, June 10, 2022

10 June

Training Session AM (530a)

A. Prehab/Mobility

B. Back Extensions/DB Triplet

C. Crossover

D. ēvoFIT 

8m EMOM's

Station 1: 
Even: Torpedo Press Medley
Odd: 30m Bear Crawl Shuttle

Station 2:
Even: 20 Banded Lat Pulldowns
Odd: 15 Cal Ski

Station 3: 
Even: 13 Cal Bike
Odd: 15m Up-Down Broad Jump

*Complete


Training Session (1030a)

Jiu Jitsu (2 Hours)

Wednesday, June 8, 2022

Tuesday, June 7, 2022

7 June

Training Session (145p)


A. Pause Front Squats (2 Seconds In Hole); 1 Rep EMOM For 10m
*Started 205, ended 315


B. 15m AMRAP:
"Caboose"
3 Lap Plate Push (10 Out and 10 Back)
20 MB Step-Ups (24)
30 Thrusters (45)
40 Du's
200m Run
*2+53 Reps (30 Thrusters)


C. 800m Farmers Walk With Partner (2 Pood)
*6:22 (BW)

Monday, June 6, 2022

6 June

Training Session AM (530a)

A. Mobility/Prehab

B. Back Extensions

C. Crossover

D. CrossFit Class

E. Every 5m For 20m

1,200m Ski + 12 DU's

800m Run + 100 DU's

1,200m Row + 115 DU's

55 Cal Bike + 264 DU's


For Time: 
15 Cal Bike
30 T2B
50 WB
1k Ski
*8:30


Training Session AM (1030a)

Jiu Jitsu (90m)

Saturday, June 4, 2022

4 June

Training Session AM (645a)

A. Back Squats; 6-6-4-4
*265/305/345/365

B. TeamWOD
"POKER" IN TEAMS OF 2-3 30M EMOM MIN 1: HEAVY SLAMBALLS MIN 2: BIKE CALS MIN 3: PLATE TO OHD MIN 4: SKI CALS MIN 5: S/A DEVILS PRESS MIN 6: REST 1. CHOOSE ONE NUMBER FOR TOTAL REPS. 2. ONE ADJUSTMENT AFTER ROUND 1. 3. LAST ROUND IS MAX REPS.

C. Training (1130a)

Jiu Jitsu (2.5 Hours)

Friday, June 3, 2022

Wednesday, June 1, 2022