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Review how to properly get the sandbag from the ground to the knees and then into the hips before starting the warm up.

2 Steady Rounds: 5 Explosive Vertical Leaps, 100’ Sandbag Bear Hug Carry, 15/12 Calorie Row HARD

Mobility Recommendation: Single LAX Ball Glute Smash 2:00 per side


8 RFT: 20/15 Calorie Row, 4 Sand Bag Cleans AHAP, Rest :90

This particular interval piece is designed to make you struggle moving the heavy sand bag. If sandbags are not available, select a barbell weight you can complete the 4 cleans in under 30-seconds.



With a Partner, Move Steadily Through: 60 DB Push Press (in Sets of 10), 40 Kip Swings (in Sets of 5), 20/15 Calorie Row HARD (Per Athlete)

Light dumbbells are perfectly fine for this warm up. Practice wrapping your thumbs around the bar for their kip swings – this is a habit you should be developing.

Mobility Recommendation: Double LAX Ball T-Spine Smash, 2:00 total – super mobility: hug a 45/25lb plate on your chest.


Push Press “Waves”: 6-4-2-6-4-2-6-4-2-6-4-2

Each set of 6, 4, and 2 should be heavier than the previous 6, 4, and 2. As with the previous weeks of these “waves”, be cognizant of how long 9 sets will take.


3 RFT: 500m Row, 15 Push Presses (115/75)

The challenge for this particular workout is figuring out what your “metcon” 500m row pace is that allows youto get the best time but does not destroy the rest of your workout. Yesterday was more of a sprint on the rower, today is more about consistency. Time domain for this workout is sub-13 minutes.

Open 19.5

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2 Steady Rounds: 8 DB Lunge and Squat, 15 Kip Swings in Sets of 5, 20 Lateral Hops Over the DB

A dumbbell lunge-and-squat goes like this: while holding a DB in a goblet hold, lunge on each leg, and then perform one squat. That’s one rep. You can hold the bottom of their squat to loosen up your hips. Wrap your thumbs around the bar for the kip swings.

Mobility Recommendation: Coach’s choice: Calf/achilles smash or Banded Overhead Shoulder Stretch


CrossFit Open Workout 19.5

– OR –

AMRAP 20 Minutes: 15 Dumbbell Front Squats (50/35), 12 Box Jumps (24/20), 9 Toes to Bar

The goal for this 20 minute AMRAP is to understand how to move methodically between movements and reduce your transition times. We want to see you practice a nice steady pace across the three movements. Dumbbell front squats should never be more than 2 sets, and toes to bar should not exceed 3 sets.



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Muscle Up Drills

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Weakness Warm Up: 100/80 Calorie Row, AB, or a 1 mile Run – select the machine you are least comfortable on

– then –

Muscle Up Skill Work and Progressions: e.g., Hip Extension + Pull w/ Arms, Transition Drills, Ring Stability

Beginner examples include seated or banded muscle ups, while those comfortable with the movement could work through an EMOM of 1-4 muscle ups.


AMRAP 18 Minutes: 18 Sit Ups, 12 Calorie on a Machine (Row, AB), 6 Burpee Pull Ups

We want this 18 minute AMRAP to be one steady pace for the entire 18 minutes. Ensure you select a pull up bar that is out of reach so that jumping into the pull up is necessary.

Alternative to the row/AB is to set up a 10m shuttle run course inside the gym. If you go with the shuttle option, five-10m shuttles will work nicely (one shuttle = down and back, so 5 down-and-backs for today’s workout).

Cool Down

Mobility Recommendation: Gut Smash 3 Minutes total




2 Steady Rounds: 20 Pause DB Goblet Squats, 20 Banded Good Mornings

– then –

Sprint 15/9 Calories on AB

The AB sprint should be an actual sprints to prime and get ready for the metcon. You could also do something similar after the lifting, then give yourself a few minutes to let your heart rates settle back down before starting the workout.

Mobility Recommendation: Partner Assisted Front Rack Contract/Relax Stretch

Working partner puts the barbell in the BACK RACK and drives their elbows up. The other partner pushes downward on the working athletes elbows while the working athlete resists. Have athletes contract/relax a few times each.


Squat Clean “Waves”: 3-2-1-3-2-1-3-2-1

Squat Clean “waves” means that each set of 3, 2, and 1 is heavier than the previous 3, 2, and 1. You should be hitting a heavy single on each set of 1, but with the intention of increasing the weight on subsequent singles. Technique is the focus here, not a full blown 1RM session. Consider a 2 minute clock for each set to keep the class on schedule.


2 RFT: 21/15 Cal AB, 21 Deadlifts (135/95)

The instruction for today’s workout is crash-n-burn. You should go 110% on the first bike and then hold on for a big or unbroken set of deadlifts. Round 2 is all about guts. Do not leave anything in the tank. If your are wanting “more” after this piece, you didn’t go hard enough to get the desired stimulus.

21 lateral bar burpees or 200m sprints are acceptable substitutions for an AB if you are extremely limited in equipment. Whatever the sub is, sprint.


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2 Steady Rounds: 2 DB Burpee Deadlifts (3), 20 Walking Lunge Steps, 2 DB Burpee Deadlifts (3), 15 Push Ups

For the DB Burpee deadlifts, perform a burpee with your hands on the dumbbell handles, then jump your feet up between the heads of the DBs, then perform a deadlift. For every one burpee, perform 3 deadlifts with the DBs (so for the warm up, 2 reps = 2 burpees and 6 total deadlifts).

Mobility Recommendation: Pec Smash with single LAX ball, 2:00 per side


Bench Press: 5×5 AHAP

We want you to hit 5 heavy sets of 5 bench presses. Do not confuse your warm up sets with your training sets. Everyone should have a spotter when attempting your sets.


AMRAP 10 Minutes: 12 Dumbbell Deadlifts (50/35), 10 Push Ups on Dumbbells

The goal for this workout is lots of rounds, with the muscle fatigue being the limiting factor. Dumbbell weight needs to be something you can complete unbroken for the majority of the time.



4-Way Banded Glute Activation, 15 Steps in Each Direction

– then –

2 Slow, Controlled Rounds: 10 Empty Bar Squat Jumps, 15 Banded Good Mornings

Take plenty of time to warm up and activate your posterior chain prior to starting the back squat work. For the banded glute activation, we recommend a band around the ankles or knees, stepping left/right/forward/backward slowly and deliberately.

Mobility Recommendation: Hip Floss 2:00 per side, or Banded Pigeon Stretch 2:00 per side


Every 4 Minutes for 32 Minutes: 6 Back Squats AHAP

Back Squats are the ENTIRE class today. Warm up your body, and then activate your squatting muscles before diving head first into this grueling lifting day. Things to focus on include: creating a strong arch in the foot by screwing your feet into the ground, driving the knees out, a tight and controlled descent with weight balanced over the mid-foot, and a strong drive out of the bottom of the squat. This workout has 48 reps with adequate rest between sets, so really focus on perfect form.

Open 19.4

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Move Quickly Through 2 Rounds: 20/16 Cal Row, 16 Light DB Hang C&J (8 left, 8 right, unbroken), 20 Wallballs

Start on different pieces of equipment and rotate through stations. We just want everyone moving through all three movements twice, but with some intensity to get your heart rate up and get a sweat going.

Mobility Recommendation: 3:00 Squat Hold – challenge yourself to go unsupported


CrossFit Open Workout 19.4

– OR –

10 RFT: 10 Single Arm Dumbbell Hang C&J (50/35), 10 Wallballs (20/14)

Goal with this particular workout is unbroken sets. You may split the dumbbell hang clean and jerks up any way you see fit, but to do your best to keep it even. Time domain for this workout is 9-14 minutes at most, so be sure to warm up well!


Accumulate 3 Minutes in Ring Support

Ring support position is the top of a perfect dip. This will likely need to be chopped into small chunks of time to be completed effectively. Focus on the hollow position.



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Yoga @ 10am

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With an Empty Barbell, 2 Steady Rounds: 10 Front Rack Walking Lunge Steps, 10 Empty Bar Thrusters, 10 Kip Swings in Sets of 5

Go straight from your lunges into your thrusters without putting the bar down to get really warm. On round 2, you can start to elevate your knees or even perform toes to bar.

T2B Skill Work

Mobility Recommendation: Saddle Pose, 2:00


AMRAP 20 Minutes: 12 Thrusters (105/70) – rest 30 sec – 12 Toes to Bar – rest 30 sec – 12 Front Rack Lunge Steps (105/70) – rest 30 sec –

Practice bigger, unbroken sets for all three movements, as the goal for this piece is rep accumulation. Sets of 12 toes to bar will present a big challenge for most, but we want some rep accumulation through this workout.




Steady 4 Minute AMRAP: 10 Alternating DB Snatches, 10 DB Goblet Squats, 6 Lateral Burpees Over the Dumbbell

Mobility Recommendation: 20 PVC Pipe Pass Throughs, 15 Reps/Side of Banded Alternating Internal/External Shoulder Activation

Attach a band to an upright and hold it such that it is distracting straight out to their side, then gently rotate the shoulder internally and externally.


Review the finer points of the touch and go power snatch. This can include hitting proper positions on the 2nd and 3rd reps, re-hook-gripping the barbell, etc.

Every 2 Minutes for 20 Minutes: 3 Touch and Go Power Snatches

Build up in weight across the 10 sets of 3. Do not blur the line of power vs. squat and do not press out your snatches!


AMRAP 6 Minutes: 30 Snatches (75/55), 90 Air Squats, AMRAP Lateral Burpees Over the Bar

This 6 minute AMRAP should be a really uncomfortable way to end the class. We are looking for you to try and hang onto huge sets on the light snatches and then push the pace on the air squats before going into the pain-cave on the burpees. Scale to ensure that you get at least 60-seconds on the burpees. Don’t be afraid to put a medicine ball under your butt if you squat depth is occasionally questionable.



Mt Shasta


1119 Ream Ave, Mt Shasta, CA 96067


Phone:  (206) 930-7169


101 Nickerson St, Seattle, WA 98109


Phone:  (206) 930-7169