WOD Schedule

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

CrossFit Essentials




Back Squat

5 x 65%

5 x 75%

5 x 85% +

(use 90% of 1RM for weight to calculate from)


AMRAP 12 minutes

5 Wall Climbs

10 Chest to Bar Pull-ups

20 Walking Lunges


New Strength Cycle: Wendler 5 3 1

We are starting a new strength cycle using a program we have used in the past call the Wendler 5-3-1 using the back squat, press and deadliest.  The purpose of this program is to get stronger by using high reps.  If you look at this program you will see ONLY 3 sets and think, “that’s it?” That’s it!  The other part to pay attention to is the last set that has the rep scheme with a (+) next to it, this simply means you will do that man reps plus as many  you can without losing form.

During this cycle we can not stress enough how important it is that you make it in the days we are doing our strength.  Everyone will need to have their own 1 rep max (1RM) and if you do not have it our coaches will help you with a proper weight to use during this cycle.