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FRIDAY 11/15

Warm Up

General Warm Up2 Rounds, increasing speed: 10 Alternating DB Snatch, Run 100m, 10 S-arm DB Hang Clean and Jerk (5/side), Run 100m

You can work on improving DB hang clean and jerk efficiency by not bringing the DB down to the shoulder after lockout, and instead going right into the hang for the next rep.

Specific Warm Up/Skill: :30 HS Hold, :30 HS Hold with weight shift, 5 attempts at HS walks into a wall – then – Every 2:00 for 10 minutes (5 sets): 10-25’ HS Walk

Everyone can usually work through the first progressions. For the EMOM, if you cannot HS walk, perform 3-5 attempts at handstand walking into a wall.


3 x AMRAP 5 Min:  500/450m Row, 20 S-Arm DB Hang Clean and Jerks (50/35), Max Distance Handstand Walk in remaining time, 25’ increments – Rest 2:00 Between AMRAPs

These three 5-minute AMRAPs are written in a way that allows for bigger classes to stagger the start. The rowing should never take more than 2 minutes in any of the three rounds. The DB weight should be something you can do 5 reps per arm at a time. Everyone should have at least 2 minutes per round to practice your handstand walking. For those without handstand walking ability, record time spent in a handstand hold.


Dead Hang from a pull up bar: 2 Max Duration sets

The accessory work for the day is two-fold. First, it’s a great way to de-load the shoulders after a shoulder-intensive day. Second, it’s an amazing drill to build grip strength. If you cannot hang from a pull up bar for at least :45 or so, substituting a farmer’s hold with dumbbells or kettlebells.


Team Workout


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Warm Up

Weakness Warm Up: 50 Unbroken Wallballs (20/14) – or – 35 Unbroken Wallballs (30/20)

Wallballs are one of those movements that are more mental than physical. We want to give you the opportunity to desensitize yourself from a movement that most don’t like, so the challenge is to do these unbroken even if it’s with a lighter than prescribed ball. For those who can confidently do 50 unbroken, consider a heavier ball.

Specific Warm Up, 2 Rounds w/an Empty Bar: 10 Deadlifts, 10 Power Clean and Jerks, 8 Perfect Pause OH Squats

For the specific warm up, today’s skill is centered on cycling the clean and jerk quickly by skipping contact between the barbell and the shoulder or hip on the way down to the ground safely. You should use lighter than workout weight for this part and the 2 rounds should not be done too quickly – more for completion and quality than time.

Mobility/Activation Recommendation, Hollow Rocks 8 Rounds: :20 on, :10 off

Great opportunity to practice some midline stability. We want those who struggle with midline stability to be a bit more “balled up” (slight bend in the knee) when performing the hollow rocks so your low back remains on the ground.

Strength (Week 2)

Deadlift: 3 @ 70%, 3 @ 80%, 3+ @ 90% (use your working weight to calculate percentages)

Last set is for max reps. And don’t forget to record your working weight and reps!


3 RFT: 12 Clean and Jerks (95/65), 200m Run, 12 Overhead Squats (95/65), 200m Run

Select a weight you can do the first round of clean and jerks unbroken, as that will be a good indicator that the weight is appropriate. For those who lack OHS mobility, consider scaling to a front squat on this workout to keep the desired intensity. The overall time domain for the workout is sub 12 minutes – hold on for big and unbroken barbell sets.



Warm Up

General Warm Up: 20 Spidermans – then – 2 rounds: 12 step through lunges (unweighted), 12 KB Taters (53/35 or less)

Step through lunge: with one foot planted, the opposite leg lunges forward, comes back to extension, and then the same leg lunges backward. That’s 1 rep. KB Tater: swing the KB to eye level and release the handle, catching the KB in a goblet squat position and squatting it. That’s 1 rep. As you stand, flip the handle of the KB back into your hands to perform your next swing.

Mobility/Activation Recommendation: 20 Front Rack Elbow Pointers

Front Rack Elbow Pointers: with an empty bar in the front rack and hand wrapped around the bar, alternate driving your elbows up around the bar to loosen up the front rack position.

Specific Warm Up, With an empty bar, 3 reps of each: Tall Clean, Power Position Clean, Hang Clean (Repeat with 75/55lbs or less)


Find a 3RM Hang Squat Clean

The three rep max hang squat clean is not on a clock today which should allow for more than enough time to get a great barbell warm up in prior to building up in weight. Focus on getting into a quality hang position and then also getting the bar back into the hip/power position before extending. Spend at least 15 minutes working up to a heavy 3RM.


AMRAP 9 Minutes: 8 Dumbbell Shoulder to Overhead (50/35), 7 Pull Ups, 6 DB Step Overs (24/20 w/DBs 50/35)

Both of the dumbbell movements should be unbroken (maybe you have to take a quick break on step overs, but not until the end of the workout). To select the right dumbbells, practice one round of 6 step overs into one set of DB shoulder to overhead. Pull ups should ideally be 1 set, 2 at most.

Second Strength Cycle Week 2

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MONDAY 11/11

Warm Up

General Warm Up, 2 Steady Rounds: 15 Medball Squat Cleans, 10 Perfect Push ups, 10 Medball Bear Hug RDLs

Focus athletes on perfect push up technique, as even 10 reps can floor you if you’re strict about form. Elevate your hands or perform banded push ups if needed to maintain a sound midline position.

Strength (Week 2)

Back Squat: 3 @ 70%, 3 @ 80%, 3+ @ 90% (use your working weight to calculate percentages)

Last set is for max reps. And don’t forget to record your working weight and reps!


Mobility Recommendation: Single LAX Ball Pec Smash, :60/side

Specific Warm Up (Muscle Ups): 2 10-second Ring Support Holds, 5 Ring Dip Negatives w/ :01 pause in bottom, 4×3 low ring muscle up transitions

The difficulty of each movement increases as you go and also serves as prerequisite for the next step (e.g., if you cannot support yourself on top of the rings you should not be performing negative or transitions unless they are assisted). Low ring transitions are simply jumping muscle ups – just ensure you are catching in the bottom of the dip and not the top.

With a partners, alternating full rounds, 20 Rounds (10 each): 3 Muscle Ups, 3 Power Cleans (155/105), 15 Wall Balls (20/14)

The small muscle up set at the beginning should allow a great opportunity to practice them, so scale such that it’s 1 set no matter what version you’r completing. The cleans should be heavy but fast. The wallballs should be unbroken every time – even when you’re breathing hard you can do 15 wallballs without stopping! The overall time domain should be less than 30 minutes for all 20 rounds.



Warm Up

General Warm Up, 2 Rounds: 16 Duck Walk Steps, 10 Empty Bar Pause OH Squats, Run 200m

Mobility/Activation Recommendation: Banded Internal/External shoulder rotations, 20 per arm

Attach a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep.

Specific Warm Up (Tall Snatch Warm Up), 3 Reps each: Ribcage, Belly button, Hip Crease (arms fully extended)

The tall snatch warm up is performed as follows. With an empty bar, stand at full extension, set your feet in your jumping position, and lift the barbell to your ribcage with the bar close and your elbows high and outside. With no momentum from the hips or knees, pull under the bar. Repeat at each specified position. Use a lighter barbell or even a PVC pipe to get it right. There should be no soft elbows in any of these reps.


Every :90 For 15 Minutes (10 sets): 2 Squat Snatches

Drop and reset between repetitions of the snatch. You should build in weight over these 10 sets, so warm up well and then get on the clock. Focus on moving quickly under the bar, not over-pulling. You should not fail reps until your last set or two, if at all.


AMRAP 6 Minutes: 5 Power Snatch (95/65), 10 Overhead Squats (95/65), 20 Double Unders

Quick burner of a metcon to finish today’s training. Your shoulders get a very brief break with the double unders, but because it’s such a short workout we want you fighting for big sets of snatches and overhead squats together. You should be able to do a round of 5 snatches + 10 OH squats unbroken with your chosen weight. Scale double unders to singles for today if needed.

Open 20.5 (Lumberjack/PNW)

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Warm Up

General Warm Up: :60 Handstand Hold, :60 Squat Hold

Primer, Sprint Through: 20/15 Calorie Row or Bike, 20 Lateral DB Burpees

The general warm up is simply for blood flow and core temperature. After the general warm up, warm up movements specific to the Open WOD. Then perform the primer, which is meant to spike your heart rate before the workout, and allow 5 minutes or so to bring your heart rate back down before starting the actual workout.

Mobility/Activation Recommendation: Double LAX Ball T-Spine Smash, 2:00

Open Workout 20.5

Last week of the CrossFit Open! Regular classes will perform the workout, and 5/6pm will be held as “open gym” with heats of the workout running continuously. Your lovely coaches have also picked themes for each week. This week’s theme is “Lumberjack/PNW,” so pull out your flannel (it’s the PNW so it’s probably in the front of your closet) and join us as we tackle the last Open workout!


  • Week 1: Neon
  • Week 2: Hawaiian
  • Week 3: Halloween Costumes
  • Week 4: Super Hero
  • Week 5: Lumberjack/PNW



Team Workout

A Classic Fitness Benchmark

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Warm Up

General Warm Up: Row 400m, 20 Duck Walk Steps, 15 Jump Squats

Mobility/Activation Recommendation: 1:00 of Deadbugs or Cat/Cow

Strength (Week 1)

Deadlift: 5 @ 65%, 5 @ 75%, 5+ @ 85% (use your new working weight to calculate percentages)

Last set is for max reps. And don’t forget to record your working weight and reps!


For Time: 500m Row

Pony up boys and girls, it’s time to hit a classic fitness benchmark here. This workout is extremely short so spend time reaffirming rowing technique and 500m row pace strategy. We suggest a few short row sprints (100-200m) to prime yourself before going at this.

Extra (Optional finisher)

Tabata V-Ups: Fun little cash out to end the day! Substitute abmat sit ups if you don’t have V-ups.



Warm Up

Mobility/Activation Recommendation: Banded Overhead Stretch w/ External Rotation, :90/side; Banded Pigeon Pose, :90/side

General Warm Up, 2 Rounds: 12 Lunge and Reach, 12 S-Arm DB Thrusters (light), 8-10 Strict Pull Ups

Specific Warm Up Dumbbell Squat Clean Practice: 4×4 touch and go, 2 sets touching between the legs and 2 sets touching outside the legs

Get your hips loose with the general warm up and then practice two possible ways to perform DB squat cleans – touching between the feet and touching outside the feet. The banded pigeon pose will help enable a better hinge positions as you go to touch the ground as well as a better squat position in the bottom.


Dumbbell Squat Clean: 15-12-9-6

Cycling dumbbell squat cleans is a skill a lot of folks are unfamiliar with. Here is an opportunity to practice. Like any other strength piece, you may increase, decrease, or stay the same across each set.


For Time: 2/1.6K AAB, 15 Dumbbell Thrusters (50/35), 800m Run, 20 DB Front Rack Step-through Lunges (50/35), 1000m Row, 25 Chest to Bar Pull Ups, 200 Double Unders, 2 Legless Rope Climbs

For logistical purposes, a 4-5 minute stagger should mitigate any equipment issues, but you may substitute running for any machine work if needed. This should not take anyone longer than 20 minutes. Dumbbell weight should be something you can complete both dumbbell movements in 2 sets or less. If you struggle with chest to bar pull ups (have to do sets smaller than 5) consider scaling to chin over bar pull ups instead of CTB. A step through lunge is when you perform a forward lunge followed by a backward lunge with the same leg planted. That’s 1 rep. These will get very tough! Double unders should not take longer than 4 minutes to complete, otherwise scale the number or substitute 200 single unders. Legless rope climbs may be scaled to regular climbs or a strict pull up volume of your coach’s choosing.

Second Strength Cycle

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We’re entering the second round of our strength cycle! As before, you will be calculating your lifts off your “working weight,” but you should add 5-10 pounds to what you used as your working weight during the last cycle (e.g., instead of a 100 pound working weight for your deadlift you would now be using 110 to calculate all your percentages). If you weren’t here for the last cycle, your working weight should be 90% of your 1RM. And don’t worry if you don’t have a 1RM – either pick a conservative weight or ask your coach to assign you a weight. The point is to keep your working weight the same throughout each 4 week cycle; the only reason you’d adjust is if the weight is too heavy.

In weeks 1-3, you’ll do as many reps as possible on your last set. Only stop if you 1) lose form, 2) can’t do another rep, or 3) reached your comfort level. Week 4 (deload week) is a rest week with an active spin – the percentages are lower but you’ll still have the opportunity to practice the movements. At the end of each 4 week cycle, we’ll start the process all over again. Same percentages, same rep schemes, and max reps every last set, but you’ll add 5-10 pounds to your working weight each cycle.

Don’t forget to ask your coach if you have any questions!


Warm Up

General Warm Up: 20 Spidermans, 20 Hip Openers

Spiderman: assume the top of a push up position and brings your right foot to the outside of your right hand, pause, and then brings the leg back. That’s 1. Alternate sides for 20 total. Hip Opener: from a standing position, lift one leg outward, rotate it in toward the middle of your body, and then set that foot down. Alternate legs walking forward.

Specific Warm Up, 2 Rounds: 15 Wallballs, :20 Static Hanging Knee Raise Hold, 40 Single Unders

Mobility/Activation Recommendation: 2×8 Back Rack Reverse Lunge Steps

Strength (Week 1)

Back Squat: 5 @ 65%, 5 @ 75%, 5+ @ 85% (use your new working weight to calculate percentages)

Last set is for max reps. And don’t forget to record your working weight and reps!


For Time: 90 Double Unders, 30 DB Snatch (50/35lbs), 60 Double Unders, 20 DB Snatch, 30 Double Unders, 10 DB Snatch

This short “for time” workout is meant to be a quicker cashout after a heavy day of back squats. You should not exceed 2 minutes, :90, and :60 for the three rounds of DUs. You should be cycling the snatches touch and go. We are ideally looking for as close to unbroken sets as possible, but no fewer than sets of 10.



Warm Up

General Warm Up, On a 6:00 Clock: Row 1,000/850m, Max S-Arm DB Squat Cleans with remaining time

You may choose to use your workout weight dumbbell or a slightly lighter one for this warm up. With one dumbbell, we recommend touching between the feet on each rep. You should be finished rowing in less than 4:00 so you have about 2 to loosen up your hips with the squatting. 

Specific Warm Up, 2 Sets: 10 Scap Pull Ups, 8 Kip Swings, 6 Kipping hanging knee raises, 4 Toes to Bar

Come off the bar between each movement so you can focus on each individual skill required for quality toes to bar reps. If you cannot get your toes to the bar, remember that there’s a whole lot of space between the hanging knee raise and getting the toes all the way to the bar, so just a little higher each time is still progress!

Mobility/Activation Recommendation: Barbell Tricep or Lat Smash, 1:00/side

Attach a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep.


AMRAP 12 Minutes: 10 Dumbbell Front Squats (50/35), 12/10 Cal Row or 12/8 Cal AB, 10 Toes to bar

We are looking for the DB front squat weight to be something that burns the legs, but isn’t so heavy you are unable to complete the front squats in one set each time. For the toes to bar we are looking for no more than 2 sets per round, scaling either the reps or range of motion to keep moving and not get stuck on the bar. The movement that will likely “pace” you is the machine. Put yourself on your least favorite machine and get better.


In the 10 Minutes following the AMRAP, Find a 1RM Power Clean

In true CrossFit fashion, you should be able to call upon your strength both before and after a conditioning piece. Clock for the lift starts immediately after the 12 minute AMRAP.



Mt Shasta


1119 Ream Ave, Mt Shasta, CA 96067


Phone:  (206) 930-7169


101 Nickerson St, Seattle, WA 98109


Phone:  (206) 930-7169