Reminder: Bring your jump rope EVERYDAY this month!

If you don’t have yours yet you can ORDER this ONE or you can pre-order one with Coach Scott. For details email,

WOD Schedule 

6am, 7am, 9:30am, 12pm, 5pm, 6pm, 7pm

CrossFit Essential #4



Warm up of the Week (WOW)

2 sets of:

15-30 Double Unders

200m Run

10-12 Box Jumps

The Warm up of the Week (WOW) is what we will do everyday this week before our workouts.  The movements we have are skills that we want you to work on so you  may progress in your skills work that will translate into your workouts.


Back Squat (Deloading week)

5 x 40%

5 x 50%

5 x 60%


3 sets of:

5 minute running clock

200m run

Handstand Push-up x max reps ( Once you fall off the wall)

200m run

Push Press (115/75) x max reps (use the remaining clock)

Rest-3 minutes



3 Step Solution To Change

by Coach