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            CHANGING LIVES ONE DAY AT A TIME

            Devil Dogg CrossFit

PUEBLO'S FIRST CROSSFIT AFFILIATE 3/7/2011

            VETERAN OWNED AND OPERATED

    275 E Industrial Blvd #3 Pueblo West, CO  81007 (719) 468-0694



                    

Mission Statement

Veteran Owned and Operated with a mission to develop overall fitness, wellness and build a healthy, positive community that people want to get involved in.


 

                    First Class Is FREE!!!

BUDDY PROGRAM - FREE MONTH OF MEMBERSHIP IF YOU GET A BUDDY TO SIGN UP


Dear Devil Doggs,

Welcome to DDC.  We are happy to have you on our team!  Zen Planner will allow us to enhance your experience with workout tracking, WOD posting notification, easy monthly billing, and registration for events.  Please sign up for your new membership online at the link below. 
https://devildoggcf.sites.zenplanner.com/calendar.cfm

CrossFit Membership

CrossFit: 2x/week KIDS ($20.00)

CrossFit: 2x/week TEENS ($30.00)
CrossFit: 3x/week TEENS ($50.00)

CrossFit: 2x/week ($40.00)
CrossFit 3x/week ($60.00)
Unlimited Monthly ($80.00)

3 Months paid in fulll CrossFit: 2x/week ($110.00)
3 Months Paid in full CrossFit 3x/week ($170.00)
3 Months Paid in full CrossFit Unlimited ($230.00)

Yoga Membership

Unlimited Classes $30 a month + 1 FREE day a week of CrossFit


Ask about our discount for Military, Veteran, Police, Fire, EMT, DOC

Semper Fi,


Coach Chris Carter
Owner/Operator/Head Coach at Devil Dogg CrossFit
719-468-0694
ccarterdevildogg@gmail.com
















" 'The fight is won or lost far away from witnesses... in the gym, and out there in the road, long before I dance under those lights.'- Muhammad Ali. Almost anything can be practiced, but practicing anything starts with the will to work."- Page 147-149 of Resilience by Eric Greitens

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Running Line Drills

Strength
FRONT SQUAT
5 X 6 : 75%

Metcon
180421
For Time:
50 Sit ups
35 Med Ball Cleans 20/14
1 Mile Sandbag Run
35 Med Ball Cleans
50 Sit ups

25 Minute CAP

Mobility
Couch Stretch
Pigeon
Legs up wall

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter















"Many people speak about their work in the language of warfare. To them, the idea of the warrior suggests strength and conquest. They can forget that what makes a warrior is not a weapon, a uniform, or a unit, but a cause worthy of sacrifice...if people want to talk like warriors they also have to embrace the true warrior's purpose: serving something greater than yourself."- Page 124

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- Empty Barbell Good morning, Glute Bridge holding Bar (on hips)

Strength
DEADLIFT
6 X 4 : 75%

Metcon
180421
15 Minute AMRAP
200 Meter Run
10 Tire Flips
10 KB Swings

Mobility
Wall Calf Stretch
Childs Pose 
Pigeon

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Jenny
6pm CrossFit/ Beginners CrossFit with Coach Jenny

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter














"Every time you act, your actions create feelings- pleasure or pain, pride or shame- that reinforce habits. with each repetition, what was once novel becomes familiar. If we are intentional about what we repeatedly do, we can practice who we want to become. And through practice we can become who we want to be."- Page 97 of Resilience by Eric Greitens

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Med Ball Clean Drills

Strength
POWER CLEAN, POWER JERK
6 X 3 : 75%

Metcon
THE CHIEF
Complete 5 rounds of the following: 
3 Minute AMRAP of: 3 Power Cleans (135/95); 6 Push-Ups; 9 Air Squats 1:00 Rest

Mobility
Couch Stretch
Half split
Thread the needle

Monday Schedule: 
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Meditation Monday with Cora
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee

















"Smiling and breathing. These are simple things. Exercising and serving. These are simple things. Being grateful and gracious. these are simple things. Acting with humility. Acting with courage. These are simple things. Some people try to make this business of living too complicated...it's hard but it doesnt need to be complicated. Decide who you want to be and act that way." - Page 88 of Resilience by Eric Greitens

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- Air Thrusters, Rope raises/lowers

Metcon
"TOMMY V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on February 13 2008.

Mobility
Couch Stretch
Pigeon
Childs Pose

Friday Schedule: 
5am CrossFit with Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Lexi

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm CrossFit with Coach Alex
5pm CrossFit/ Beginners with Coach Alex














"Too often we enter a new endeavor and imagine that we have more skills , more knowledge, more ability than we actually do. FOCUS ON THE FUNDAMENTALS...Start at the beginning. Approach each day as if you have something new to learn. Your task is not to begin in a noble place, but to end up in one." -Page 40 of Resilience by Eric Greitens

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- Single Leg KB DL, Side Lunge, Glute Bridge, Good Mornings

Strength
SUMO DEADLIFT
6 X 5 : 65%

Metcon
180414
8 Rounds For Time:
10 SDLHP 75/55
10 Hand Release Push ups
10 Pull Ups

Mobility
Thread The needle
Wall Arm Stretch
Wide Leg Forward Fold

Thursday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Lexi

8am Yoga with Coach Lexi
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Alex 
5pm CrossFit with Coach Alex and Coach Lexi
6pm CrossFit/ Beginners CrossFit with Coach Alex, Coach Jenny, and Coach Lexi

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Alex and Coach Lexi















"I begin with humility, I act with humility, I end with humility. Humility leads to clarity. Humility leads to an open mind and a forgiving heart, I see every person as superior to me in some way; with every person as my teacher, I grow in wisdom. As I grow in wisdom, humility becomes ever more my guide. I begin with humility, I act with humility, I end with humility." - Page 33 of Resilience by Eric Greitens

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Burgener

Strength
1 SNATCH BALANCE + 4 OVERHEAD SQUATS
6 X 1 : 65%

Metcon
180414
14 Minute AMRAP:
10 Overhead Squats 75/55
20 GHD Sit ups
40 Double Unders

Mobility
Couch Stretch
Thread the needle
Pigeon

Wednesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club with Coach Carter and Coach Kellee






























" 'The world breaks everyone and afterwards many are strong at the broken places. ' That line of Hemingway's is famous for good reason. what sticks in most people's minds is the phrase 'strong at the broken places.' It's also important to remember his qualifier: many. Not all. Not all of us are strong at the broken places. To be strong at the broken places is to be resilient. "- Page 24 of Resilience by Eric Greitens

Warm Up
ROM, 3 min Box Breathing, #22kill+1, medball clean drills

Strength
CLEAN AND JERK
6 X 3 : 65%

Metcon
180414B
3 Rounds:
6 Power Cleans 135/95
12 HSPU/DB Strict Press
18 Air Squats
400 Meter Run

Mobility
Legs Up Wall
Pigeon
Wall Calf Stretch

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club with Coach Carter


"Resiliency"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Running Line Drills

Strength
BACK SQUAT
3 X 10 : 65%


Metcon
15 Minute AMRAP
Burpee Box Jump Overs 24/20
Every 3 Minutes, stop and perform:
10 T2B/HKR
10 Pull Ups

Score is total Burpee BJ Overs

Mobility
Legs up wall
Childs Pose
Forward Fold

Monday Schedule: 
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Meditation Monday with Cora
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee





















"Resiliency"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- Hollow Rock Superman, KB DL

Metcon
"THE LEGEND"
4 Pistols
25 Kettlebell Swings (53/35)
50 Push ups
75 Pull Ups
50 Push ups
25 Kettlebell Swings (53/35)
4 Pistols

Christopher Scott "Chris" Kyle (April 8, 1974 - February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards.

Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas.

Mobility
Thread the needle
Childs posing
Wall arm stretch

Friday Schedule: 
5am CrossFit with Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Lexi

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm CrossFit with Coach Alex
5pm CrossFit/ Beginners with Coach Alex















"Resiliency"

Warm Up
ROM, 3 Min Box Breath, #22kill +1

Strength
FRONT SQUAT
3 X 10 : 65%

Metcon
15 Minute AMRAP:
20 Sandbag Lunges
20 T2B/Hanging Knee Raises

Mobility
Pigeon
Up/Down Dogg
Couch Stretch

Thursday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Alex
5pm CrossFit with Coach Alex 
6pm CrossFit/ Beginners CrossFit with Coach Alex

7 pm Devil Dogg Barbell Club with Coach Alex















"Resiliency"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Running Line Drills

Strength
HANG POWER CLEAN, POWER JERK
6 X 3 : 65%

Metcon
For Time:
200 Meter Run
10 Bar MU/Strict Pull ups
10 DBKB Clean and jerks 50/35
20 C2B Pull Ups/ Chin over bar
20 DB/KB Clean and Jerks 50/35
30 Pull Ups
30 DB/KB Clean and Jerks 50/35
200 Meter Run

Mobility
Wall Arm Stretch
Thread the needle
Childs Pose

Wednesday Schedule:
5am CrossFit with Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee















"Resiliency"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Burgener

Strength
HANG SQUAT SNATCH
6 X 3 : 65%

Metcon
12 Minute AMRAP:
5 Power Snatches 95/65
10 Dips
200 Meter Sandbag Run 45/25

Mobility
Couch Stretch
Childs Pose
Pigeon

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex 
6pm CrossFit/ Beginners CrossFit with Coach Alex

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter
















"Resiliency"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
4 Min AMRAP: 20 Single Leg KB Deadlift, 15 Glute Bridges, 10 Good Mornings

Strength
DEADLIFT
6 X 5 : 65%

Metcon
3 Rounds For Time:
10 Deadlifts 185/125
25 Wall Balls
50 Double Unders/100 Single Unders
Mobility

Couch stretch 
Pigeon 
Supine Twist

Monday Schedule: 
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Meditation Monday with Cora
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee





























"Resiliency"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Med Ball Clean Drills

Metcon
"TAMA"
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

Mobility
Couch Stretch
Thread the needle
Pigeon

Friday Schedule: 
5am CrossFit with Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Lexi

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm CrossFit with Coach Alex
5pm CrossFit/ Beginners with Coach Alex

6pm Yoga with Coach Lexi


"Resiliency"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Med Ball Clean Drills

Strength
SPLIT JERK
6 X 5 : 55%

BOX JUMPS
Find Max Height

Metcon
16 Minute AMRAP:
400 Meter Run
15 HSPU/DB Strict Press 50/35
15 Box Jump Overs

Mobility
Wall Calf Stretch
Legs up Wall
Thread the needle

Thursday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris
9am CrossFit with Coach Chris

4pm CrossFit Teens with Coach Alex 
5pm CrossFit with Coach Alex and Coach Lexi
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Lexi

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Alex and Coach Lexi


"Resiliency"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Running Line Drills

Metcon
800 METER RUN

Metcon
BARBARA
5 Rounds, record lowest time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Mobility
Legs Up Wall
Pigeon
Wall arm stretch

Wednesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"Resiliency"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Olympic Line Drills

Strength
BACK SQUAT
3 X 10 : 55%
4 x 1 Minute Plank (weighted optional)

Metcon
4 Rounds For Time:
20 Russian KB Swings 70/53
10 Burpees
5 Power Clean and Jerks 135/95

Mobility
Childs Pose
Pigeon
Figure 4 on the wall

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex 
6pm CrossFit/ Beginners CrossFit with Coach Alex

7pm- Devil Dogg Barbell Club Olympic Weightlifting


Warm Up
ROM, 3 Min Box Breath, #22kill +1
Burgener

Strength
SNATCH GRIP DEADLIFT
5 X 5 : 110%

Perform the snatch grip dead lift at 110% of your snatch max
1 POWER SNATCH + 1 OVERHEAD SQUAT
5 X 3 : 55%

Metcon
14 Minute AMRAP:
Overhead Squat
1, 2, 3, 4, 5, 6, 7, 8,, 9, 10...
Between every set, perform
2 Rope Climbs / Raises and lowers

Mobility
Pigeon
Couch Stretch
Childs Pose

Monday Schedule: 
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Meditation Monday with Cora
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"Application of Discipline"

Warm Up
ROM, 3 Min Box Breath, #22kill +1

Strength
BACK RACK LUNGES
5 X 6 :
GHD Sit Ups
3x10

Metcon
2 Rounds For Time:
20 Pistols/Lunges
200 Meter Run
20 Pull Ups
200 Meter Run
20 DB Snatch
200 Meter Run
20 Power Snatches 75/55

20 Minute CAP

Mobility
Up/Down Dogg
Couch Stretch
Pigeon

Thursday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Alex
5pm CrossFit with Coach Alex 
6pm CrossFit/ Beginners CrossFit with Coach Alex


"Until the End"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- Single Leg KB DL, Russian KB Swing, Bridge, Sit ups

Strength
GOOD MORNINGS
6 X 4 :

Hamstring Curls:
-Perform on a bench.
-Use either a band attached to the rig or have a partner press down against your ankles as you lift up

Metcon
15 Minute AMRAP:
12 SDLHP 53/35
12 T2B
12 Bar over Burpees

Mobility
Up/Down Dogg
Childs Pose
Figure 4

Wednesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"Destroyer Mode"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
3 Minute AMRAP: 10 PVC Pipe Passovers, 20 Second Plank/HS Hold, 10 Flutter Kicks

Strength
BENCH PRESS
3 X 10 : 55%

STRICT PRESS
5 X 6 : 55%

Metcon
3 Rounds:
50 Double unders/ 100 Singles
10 Power Jerks 135/95

Mobility
Thread The needle
Wall Arm Stretch
Childs Pose

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter


"Stress"

Warm Up - ROM, 3 Min Box Breath, #22kill +1
Running Line Drills

Strength
FRONT SQUAT
3 X 10 : 55%
Ring Rows:
3x10

Metcon
18 Minute AMRAP:
25 Wall Balls
50 Push Ups
400 Meter Sandbag Run

Mobility
Wall Arm Stretch
Couch Stretch
Legs up wall

Monday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Meditation Monday with Cora
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
VARIATIONS

Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups

Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

Friday Schedule: 
5am CrossFit with Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Lexi

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm CrossFit with Coach Alex
5pm CrossFit/ Beginners with Coach Alex

6pm Veterans Yoga 
6:45pm- Veterans Overcoming Obstacles Support Group Meeting


"Mind Control"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Running Line Drills
Tabata- Hand Stand Hold, SDLHP

Metcon
400 METER SPRINT
Metcon

NATE
AMRAP 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Mobility
Wall Calf Stretch
Forward Fold
Pigeon

Wednesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"The person you can control"

Warm Up
ROM, 3 Min Box Breath, #22kill +1

Metcon
10 MINUTE EMOM
1st Minute: 30 Second Max Calories/Jump Rope
2nd Minute: 30 Sec Sit Ups

Metcon
20 Minute AMRAP:
1,2,3,4,5,6,7,8....
Curtis P
100 Meter Run

Mobility
Legs Up Wall 3-5 Minutes
Figure 4 on the Wall
Wide legged forward fold

Wednesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"Psychological Edge" Discipline Equals Freedom Field Manual - Jocko Willink

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Med Ball Clean Drills


Strength
THRUSTER
5 X 4 :

STRICT PULL UP
5 X 3 :

Metcon
12 Min AMRAP For As Long As Possible
15 Thrusters (100/65 lb)
15 Chest-to-Bar Pull-Ups/Pull Ups
15 Med Ball Sit Ups

Mobility
Couch Stretch
Up/Down Dogg
Seated Forward Fold

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter


"When?"

Warm Up
ROM, 3 Minute Box Breath, #22kill +1
Burgener

Strength
1 SNATCH + 3 OVERHEAD SQUATS
5 X 2 :




Metcon
15 Minute AMRAP:
5 Hang Squat Snatches 95/65
10 Box Jump Overs
15 Ring Dips

Mobility
Couch Stretch
Pigeon
Thread the needle

Monday Schedule: 
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Meditation Monday with Cora
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee
















"Physical Training"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- Good Mornings, Hand Stand Hold

Metcon
18.4
For Time: 
Diane:
21-15-9
Deadlift 225/155
Hand Stand Push Ups

Then, 
21-15-9
Deadlift 315
50 Foot Handstand Walk

9 Minute Cap

Scaled:
For Time:
21-15-9
Deadlift 135/95
Hand Release Push Up

Then,
21-15-9
Deadlift 185/135
50 Foot Bear Crawl

9 Minute Cap
Mobility
Childs Pose
Seated Forward Fold
Pigeon

Friday Schedule: 
5am CrossFit with Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Lexi

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm CrossFit with Coach Alex
5pm CrossFit/ Beginners with Coach Alex

6pm St Baldrick's Event at Reps Union Avenue Sports Gym. Come out and show your support.


"Laughter Wins"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Olympic Line Drills

Strength
BACK SQUAT
5 X 5 :

GHD Back extensions Between Sets
5x10
Banded Optional

Metcon
3, 5 Minute Rounds For Score, 1 Minute Rest between rounds:
400 Meter run
10 Dumbell/Kettlebell Thrusters 50/35 35/20
10 Box Jumps 24/20
Max Plank with remaining time

Score is total time planking

Mobility
Up Dogg
Pigeon
Calf Stretch

Thursday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris
9am CrossFit with Coach Chris

4pm CrossFit Teens with Coach Alex 
5pm CrossFit with Coach Alex and Coach Lexi
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Lexi

7pm- CrossFit Open 18.4 Throwdown


"Overcoming Procrastination: When and Where to Start. Where do you start? You start here. When do you start? You start NOW. You initiate action. You GO". Discipline Equals Freedom - Jocko Willink

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Running Line Drills

Metcon
1 MILE RUN or 800 Meter Run

For Time: 
400 Meter Run
20 Pull Ups
30 Push Ups
40 Sit ups
30 Push Ups
20 Pull Ups
400 Meter Run

Mobility
Legs up wall 3-5 Minutes
Thread the needle
Wall Calf Stretch

Wednesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"Where does discipline come from? This is a simple answer. Discipline come from within. Discipline is an internal force."

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Burgener



Strength
SNATCH GRIP STRICT PRESS
5 X 5 :
POWER SNATCH
6 X 2 :

Metcon
14 Minute AMRAP:
200 Meter run
14 Toes To Bar
7 Power Snatches 75/55

Mobility
Wall Calf Stretch
Up/Down Dogg
Childs Pose

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter


"There is only hard work, late nights, early mornings, practice, rehearsal, repetition, study, sweat, blood, toil, frustration, and discipline. DISCIPLINE. THERE MUST BE DISCIPLINE." Jocko Willink - Discipline Equals Freedom

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Med Ball Cleans

Strength
PAUSED FRONT SQUAT, SPLIT JERK
5 X 3 :


Metcon
CROSSFIT GAMES OPEN 15.4
AMRAP 8 Minutes:
3 HSPU / 3 Cleans (185/125)
6 HSPU / 3 Cleans
9 HSPU / 3 Cleans
12 HSPU / 6 Cleans
15 HSPU / 6 Cleans
18 HSPU / 6 Cleans
21 HSPU / 9 Cleans
24 HSPU / 9 Cleans
27 HSPU / 9 Cleans
etc.

Mobility
Childs Pose
Thread the needle
Forward Fold

Monday Schedule: 
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Meditation Monday with Cora
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

Friday Schedule: 
5am CrossFit with Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Lexi

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm CrossFit with Coach Alex
5pm CrossFit/ Beginners with Coach Alex

6pm Veterans Yoga 
6:45pm- Veterans Overcoming Obstacles Support Group Meeting


"Life is 10% what happens to you, and 90% how you react to it"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Burgener

Strength
SNATCH BALANCE
5 X 4 :

Metcon
12 Minute AMRAP:
1 Squat Snatch 155/105
3 Clean and Jerks 155/105
30 Double Unders

Mobility
Pigeon
Childs Pose
Couch Stretch

Thursday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Lexi

8am Yoga with Coach Lexi
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Alex 
5pm CrossFit with Coach Alex and Coach Lexi
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Lexi

7pm- CrossFit Open Throwdown


8 Year Anniversary WOD

"Inhale confidence, exhale doubt"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Olympic Line Drills

Skill
10 MINUTE EMOM
1st Minute: 2 Rope Climb
2nd Minut: 5 Box Jumps

Metcon
15 Minute AMRAP:
18 DB snatches
7 T2B
3 Rope Climbs

Mobility
Childs Pose
Thread The needle
Up Dogg

Wednesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"Confidence comes when you begin appreciating what you can already do"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- Good Mornings, Medball Cleans

Strength
CLEAN GRIP HIGH PULL + HANG SQUAT CLEAN
5 X 2 : 70%

Metcon
3 Rounds For Time:
30 Wall Balls 20/14
15 Power Cleans 135/95

Mobility
Couch Stretch
Pigeon
Childs Pose

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter


"The climb is hard, but the view at the top is worth it

"Warm Up
ROM, 3 Min Box Breath, #22kill +1
Olympic Line Drills

Strength
TURKISH GET UPS
5 X 4 :

DUMBBELL STRICT PRESS
5 X 6 :




Metcon
10 Minute AMRAP:
10 Handstand Push Ups
15 KB Swings 53/35
20 GHD Sit Ups

Mobility
Childs Pose
Thread The needle 
Up/Down Dogg

Schedule
5 am CrossFit with Coach Keri
6 am CrossFit with Coach Carter

8 am Meditation Monday/Yoga with Cora
9 am CrossFit with Coach Carter

4 pm CrossFit Kids with Coach Carter
5 pm CrossFit with Coach Alex
6 pm CrossFit with Coach Alex

7 PowerLifting with Coach Kellee


"This is where your hard work pays off"

Warm Up
ROM, 3 Min Box Breath, #22kill +1 
Olympic Line Drills

Metcon
18.2
For Time:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Dumbell Squats 50/35
Bar Facing Burpees

18.2a
1 Rep Max Clean

12 Minute Time Cap

Mobility
Couch Stretch
Pigeon
Childs Pose

Friday Schedule: 
5am CrossFit with Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Lexi

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm CrossFit with Coach Alex
5pm CrossFit/ Beginners with Coach Alex

6pm Veterans Yoga 
6:45pm- Veterans Overcoming Obstacles Support Group Meeting


"Never be comfortable with average"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Olympic Line Drills

Strength
STRICT PRESS + PUSH PRESS
5 X 2 : 65%

Metcon
6 Rounds For Time:
12 Pistols
8 Push Press 75/55
6 Box Jumps 30/24

Mobility
Pigeon
Up/down Dogg
Thread the needle

Thursday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris
9am CrossFit with Coach Chris

4pm CrossFit Teens with Coach Alex 
5pm CrossFit with Coach Alex and Coach Lexi
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Lexi

7pm- 18.2 ANNOUNCEMENT AND THROWDOWN! Britni vs Savana! - come cheer on our girls and see what CrossFit HQ has in store for us for the second workout of the 2018 CrossFit Open!


Warm Up - ROM, 3 Min Box Breathe, #22Kill + 1
Olympic Line Drills

Strength
"BEAR COMPLEX"
1 Power Clean+ 1 Front Squat+ 1 Push press +1 Back Squat +1 Behind the neck push press
6 X 1 : 65%

Metcon
15 Minute AMRAP:
12 Deadlifts 155/105
9 Hang power cleans 155/105
6 Power Jerks 155/105
5 Pull ups
10 Push ups
15 Air Squats

Mobility
Childs Pose
Thread the needle
Couch Stretch

Wednesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"Pain is temporary, quitting is forever"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
3 Minute AMRAP: 10 Lunges, 10 HKR, 10 Side Lunges, 3 Wall Climbs

Strength
CURTIS P
5 X 3 : 65%

Metcon
17.2
12 Minute AMRAP:
2 Rounds of: 
50 Foot Walking Lunge 50/35 DB
16 T2B
8 DB Cleans

Then 2 Rounds of:
50 Foot Walking Lunge 50/35 DB
16 Bar Muscle Ups
8 DB Cleans

Scaled for equipment:
95/65 Barbell for the lunges/cleans
20 Alternating lunges

Mobility
Legs up wall
Calf Stretch
Couch Stretch

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter


"You get to decide what you're made of"

Warm Up
ROM, 3 Min Box Breath, #22kill+1
Burgener

Strength
SNATCH GRIP HIGH PULL + HANG SQUAT SNATCH
5 X 3 : 65%

Metcon
For Time:
7 Squat Snatches 135/95 95/65
11 Ring Muscle ups/ 22 Pull ups+ 22 Dips
100 Double Unders/ 200 singles
11 Ring Muscle ups/ 22 Pull ups+ 22 Dips
7 Squat Snatches 135/95 95/65

Mobility
Pigeon
Couch Stretch
Childs pose

Monday Schedule: 
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Meditation Monday with Cora
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"Hope is the only thing stronger than fear"

Warm Up
ROM, 3 Min Box Breath, #22kill +1Metcon
18.1
20 Minute AMRAP:
8 Toes To Bar
10 Dumbell One Arm Clean and Jerks (5 each side) 50/35
14/12 Calories on the Rower



Mobility
Couch Stretch
Childs Pose
Legs up wall 5 Minutes

Friday Schedule: 
5am CrossFit with Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Lexi

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm CrossFit with Coach Alex
5pm CrossFit/ Beginners with Coach Alex

6pm Veterans Yoga 
6:45pm- Veterans Overcoming Obstacles Support Group Meeting


"The harder the battle the sweeter the victory"

Warm Up
ROM, 3 Minute Box Breath, #22kill +1
Olympic Line Drills

Strength
ATHLETES CHOICE
Find a max on a lift you have not completed

Metcon
16.3
7 Minute AMRAP:
10 Power Snatches 75/55
3 Bar Muscle Ups/6 Pull Ups + 6 Dips

SALLY
Can be done with planks, squats, or leg lifts

Mobility
Childs Pose
Couch Stretch
Pigeon

Thursday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris
9am CrossFit with Coach Chris

4pm CrossFit Teens with Coach Alex 
5pm CrossFit with Coach Alex and Coach Lexi
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Lexi

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Alex and Coach Lexi


"Do one thing everyday that scares you"

Warm Up
ROM, 3 Minute Box Breath, #22kill +1
Olympic Line Drills

Strength
ATHLETES CHOICE
Find a max on a lift you have not completed

Metcon
12 Minute AMRAP:
25 Double Unders
5 Hang Power Cleans 155/105
5 Burpee Box Jump Overs

Mobility
Childs Pose
Wall Calf Stretch
Thread The Needle

Wednesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"What defines us is how we rise after we have fallen"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Olympic Line Drills

Strength
ATHLETES CHOICE
Find a max on a lift you have not completed

Metcon
OPEN 17.4
13 Minute AMRAP:
55 Deadlifts 225/155
55 Wall Balls 20/15
55 Calorie Row
55 Handstand Push Ups

Mobility
Forward Fold
Figure 4 
Up/Down Dogg

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter


"F.E.A.R- Face Everything And Rise"

Warm Up
ROM, 3 Min box breath, #22kill +1
Olympic Line Drills

Strength
ATHLETES CHOICE
Find a max on a lift you have not completed

Metcon
FRAN
21-15-9
Thrusters (95#/65#)
Pullups

Mobility
Couch Stretch
Childs Pose
Pigeon

Monday Schedule: 
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Meditation Monday with Cora
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


8am DDC Running Club with Coach Alex
9am Yoga with Coach Lexi
10am  Devil Dogg Obstacle Course Training with Coach Chris


8am Devil Dogg Obstacle Course Training with Coach Alex
9am Yoga with Savana
10am CrossFit Competitors WOD and Skill Work with Coach Alex


Warm Up - ROM, 3 MIN BOX BREATHE, #22KILL + 1
Tabata - HS HOLD, KB DL, HOLLOW ROCK/SUPERMAN, GOOD MORNING

HERO WOD - ZIMMERMAN
25 MIN AMRAP
11 C2B
2 DL 315/225
10 HSPU

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.


"Great things never came from comfort zones"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Burgener

Strength
OVERHEAD SQUAT
1 X 1 : 100%

Metcon
For Time:
50 Overhead Squats 95/65

Every Break, perform 15 Toes to Bar

Mobility
Couch Stretch
Childs Pose
Pigeon

Thursday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris
9am CrossFit with Coach Chris

4pm CrossFit Teens with Coach Alex 
5pm CrossFit with Coach Alex and Coach Lexi
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Lexi

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Alex and Coach Lexi


"Its a slow process, but quitting won't speed it up"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Medball Clean Drills

Strength
POWER CLEAN POWER JERK
4-3-2-1-1
75%-80%-85%-90%-95%
1 X 1 : 100%





Metcon
CROSSFIT MAINSITE WOD 180213

For Time:
5-4-3-2-1
Rope Climb
Clean and Jerks Ascending in Weight

Men: 145-165-185-205-225
Women: 115-125-135-145-155

Increase weights appropriate to your level

Mobility
Childs Pose 
Thread the needle
Forward Fold

Wednesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"In union there is strength"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- 10 Pound Plate squats, KB DL, Handstand Hold, Sit ups

Strength
FRONT SQUAT
1 X 1 : 100%
3-2-1-1-1
75%-85%-90%-95%-100%

Metcon
Keri and Stephens Wedding Workout!
4 Rounds For Time:
200 Meter Run
17 Front Squats 115/85
18 Dumbbell Snatch 50/35
15 Minute Cap

Mobility
Couch Stretch
Pigeon
Up/Down dogg

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris
8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter


"Getting together is a beginning, staying together is progress, and working together is success"

ROM, 3 Min Box Breath, #22kill +1
Burgner

STRENGTH
SNATCH- FIND 1RM



METCON
12 minute AMRAP:
1 squat snatch 95/65
3 Ring muscle ups/ progression
30 double unders

MOBILITY
Pigeon
Couch stretch
Child's pose

SCHEDULE-

ALL MORNING CLASSES ARE CANCELLED.
THERE WILL BE:
4pm CrossFit Kids
5pm CrossFit
6pm CrossFit/beginners 
7pm DDC barbell club/ Open Gym





"It isn't the load that breaks you; it is the way you carry it"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
3 Minute AMRAP- 20 KB Deadlifts, 20 Good Mornings, 10 Jumping Squats
Olympic Line Drills

Strength
DEADLIFT
1 X 1 : 100%
3-2-1-1-1
75%-85%-90%-95%-100%

Metcon
8 Minute AMRAP:
10 Deadlifts 225/155
20 Toes to Bar

Mobility
Supine Twist
Pigeon
Forward Fold

Wednesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"Your desire for success should be greater than your fear of failure"

Warm Up
ROM, 3 min Box Breath, #22kill +1
Medicineball Clean Drills

Strength
CLEAN AND JERK
1 X 1 : 100%
3-2-1-1-1
75%-85%-90%-95%-100%

Metcon
For Time:
100 Double Unders/200 Singles
5 Clean and Jerks 155/105
75 Double Unders/150 Singles
5 Clean and Jerks 135/95
50 Double Unders/100 Singles
5 Clean and Jerks 115/75
25 Double Unders/50 Singles
5 Clean and Jerks 95/65

Mobility
Childs Pose
Wall Calf Stretch
Runners Lunge

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter


"Don't be pushed by your problems. Be led by your goals. "

Warm Up
ROM, 3 min Box Breath, #22kill +1
3 Minute AMRAP: 10 Air Squats, 10 Sit ups, 10 Lunges
Olympic Line Drills

Strength
BACK SQUAT
1 X 1 : 100%
3-2-1-1-1
75%-85%-90%-95%-100%

Metcon
10 Minute AMRAP:
7 Thrusters 135/95
14 Dips

Mobility
Couch Stretch
Pigeon
Child's pose

Monday: 
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Meditation Monday with Cora
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"We're not always tested to show our weaknesses, but to reveal our strengths"

Warm Up
ROM, 3 Min Box Breath, #22kill+ 1
Tabata- Lunges, Hollow Rock Superman

Strength
FRONT SQUAT
4 X 3 : 80%

Metcon
17 Minute AMRAP
15 Wall Balls
10 Box Jumps
5 Bar Muscle Ups/Strict Pull Ups

Mobility
Couch Stretch
Wall Arm Stretch
Wall Calf Stretch



Wednesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"The most difficult thing is the decision to act, the rest is tenacity"

Warm Up
ROM, 3 Min Box Breath, #22kill+ 1
Burgener

Strength
POWER SNATCH
4 X 3 : 80%

Metcon
SNATCH "DT"
5 Rounds For Time:
9 Snatch Grip Deadlifts
6 Hang Power Snatches
3 Overhead Squats

Mobility
Couch stretch
Childs Pose
Pigeon

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter


"Everything you have ever wanted is on the other side of fear"

Warm Up
ROM, 3 Min Box Breath, #22kill+ 1
Medball Clean Drills

Strength
HANG POWER CLEAN, POWER JERK
4 X 2 : 80%

Metcon
SUSY'S BIRTHDAY WOD!
2 Rounds:
21 Clean And Jerks 135/95
21 Sit Ups
21 Push Ups

Mobility
Childs Pose
Thread the Needle
Up/Down Dogg


Monday Schedule: 
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Meditation Monday with Cora
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee

Saturday:
8am Devil Dogg Obstacle Course Training with Coach Alex
9am Yoga with Amber
10am CrossFit Competitors WOD and Skill Work with Coach Alex   

Sunday:
8am DDC Running Club with Coach Keri
9am Yoga with Coach Lexi
10am  Devil Dogg Obstacle Course Training with Coach Chris


"The devil whispered 'you cannot withstand the storm.' The warrior replied 'I am the storm"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Olympic Line Drills

Metcon-

"Brehm"
For time: 
10 Rope climbs 
20 Back Squats 225/155
30 Handstand push-ups
40 Calorie Row
50 Pull Ups

In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Mobility
Up/down dogg
Pigeon
Legs Up wall 3-5 Minutes

Friday Schedule: 
5am CrossFit with Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Lexi

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm CrossFit with Coach Alex
5pm CrossFit/ Beginners with Coach Alex

6pm Veterans Yoga 
6:45pm- Veterans Overcoming Obstacles Support Group Meeting


"Old ways won't open new doors"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Olympic Line Drills

Strength
SUMO DEADLIFT
3-2-1-1
75%-85%-95%-95%

Metcon
12 Minute AMRAP:
2-4-6-8-10... 
SDLHP 75/55
Wall Balls 20/14

Mobility
Figure 4 
Pigeon
Thread the Needle

Thursday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris
9am CrossFit with Coach Chris

4pm CrossFit Teens with Coach Alex and Coach Carter
5pm CrossFit with Coach Alex and Coach Lexi
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Lexi

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Alex and Coach Lexi


"Mistakes are proof that you are trying"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Burgener

Strength
SNATCH
3-2-1-1
75%-85%-95%-95%

Metcon
4 Rounds For Time:
18 KB Swings 53/35
12 Front Rack Lunge
6 Power Snatches 95/65

Mobility
Couch Stretch
Pigeon
Childs pose

Wednesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"Don't try to fit into the world, try to make your own"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- Handstand Hold, calorie row, sit up, burpee

Strength
STRICT PRESS
3-2-1-1
75%-85%-95%-95%

Metcon
3 Rounds:
Minute 1: Push ups
Minute 2: Sit Ups
Minute 3: HSPU
Minute 4: Row
Minute 5: Rest

Mobility
Wall arm stretch
childs pose
Thread the needle

Tuesday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter


"Grow through what you go through"

Warm Up
ROM, 3 min box breath, #22kill +1

Tabata- HKR, Air Thrusters, Jump Rope, Lunges



Strength
BACK SQUAT
3-2-1-1
75%-85%-95%-95%

Metcon
SAVANNAH'S BIRTHDAY WORKOUT!

Buy in 22 Burpees

Then
3 Rounds:
15 T2B
15 Thrusters
15 Double Unders

Then
Cash out 18 Burpees

Mobility
Couch Stretch
Up/Down Dogg
Wall Calf Stretch

Monday Schedule: 
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Meditation Monday with Coach Carter
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"You cannot use up creativity; the more you use, the more you have"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Olympic Line Drills

Metcon
FORREST
3 Rounds for Time:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Mobility
Up/down dogg
Pigeon
Legs Up wall 3-5 Minutes

Friday Schedule: 
5am CrossFit with Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Lexi

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm CrossFit with Coach Alex
5pm CrossFit/ Beginners with Coach Alex

6pm Veterans Yoga 
6:45pm- Veterans Overcoming Obstacles Support Group Meeting


"The only bad workout is the one you don't do"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- Handstand Hold, PVC Pass overs, Air Squat, Sit ups

Strength
OVERHEAD SQUAT
3, 2, 1, 1
75%, 85%, 90%, 90%

Metcon
15 Minute AMRAP:
10 Overhead Squats 95/65
20 C2B Pull Ups
30 GHD Sit ups

Mobility
Couch Stretch
Pigeon
Up/Down Dogg



Schedule
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris
9am CrossFit with Coach Chris

4pm CrossFit Teens with Coach Alex 
5pm CrossFit with Coach Alex and Coach Lexi
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Lexi

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Alex


"Struggle today to be stronger tomorrow"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- Good Mornings, KB DL, HKR, Air squat

Strength
DEADLIFT
3, 2, 1, 1
75%, 85%, 90%, 90%

Metcon
For Time: 20 Minute Cap
20 Deadlifts 225/155
40 Box Jump Overs 24/20
60 Toes To Bar/HKR
80 Wall Balls 20/14

Mobility
Couch Stretch
Forward Fold
Wall Calf Stretch



Schedule
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"The only way to do great work is to do what you love"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Burgener

Strength
POWER SNATCH
3, 2, 1, 1
75%, 85%, 90%, 90%

Metcon
4 Rounds For Time:
16 DB Snatches 50/35
4 Ring Muscle Ups/ Progression

Mobility
Up/ Down Dogg
Pigeon
Childs Pose




Schedule
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter


"What we achieve inwardly will change outer reality"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Med Ball Clean Drills

Strength
CLEAN AND JERK
3, 2, 1, 1
75%, 85%, 90%, 90%

Metcon
13 Minute AMRAP:
3 Clean and Jerks 155/105
9 HSPU
15 Air Squats
30 Double unders/ 60 Singles

Mobility
Childs Pose
Wall Calf Stretch
Couch Stretch



Schedule: 
5am CrossFit with Coach Chris and Coach Keri 
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Meditation Monday with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee

Saturday:
8am Devil Dogg OCT/Spartan TFU Beginners Workout with Coach Alex
9am Yoga with Amber
10am Competitors WOD/CrossFit skill work with Coach Alex    

Sunday:
8am DDC Running Club with Coach Keri
9am Yoga with Coach Lexi
10am  Devil Dogg OCT/Spartan TFU Workout and CrossFit skill work with Coach Chris


"Whether you think you can or can't, you're right"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Olympic Line Drills





Metcon
HERO WOD RJ
5 RFT
800 Meter Run
5 Rope Climbs
50 Push Ups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Mobility
Legs up wall
Pigeon
Childs Pose

Shedule
5am CrossFit with Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Lexi  
8am Yoga with Coach Lexi
9am CrossFit with Coach Lexi  

4pm CrossFit with Coach Alex
5pm CrossFit/ Beginners with Coach Alex

6pm Veterans Yoga
6:45pm- Veterans Overcoming Obstacles Support Group Meeting    


"Be a product of your decisions, not your circumstances"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Med Ball Clean Drills

Strength
POWER CLEAN, POWER JERK
3 X 2 : 85%

Metcon
For Time: 20 Minute Cap
Buy in 20 Burpees

Then...
15-12-9-6-3
Power Cleans 135/95
Toes To Bar

Then 
20 Burpee Cash out

Mobility
Pigeon
Up/Down Dogg
Forward Fold

Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Alex 
5pm CrossFit with Coach Alex and Coach Lexi
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Lexi

7pm Open Gym with Coach Alex


"A person who never made a mistake never tried anything new"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- Handstand Hold, Sit ups

Strength
PUSH PRESS
3 X 2 : 85%

Metcon
6 Minute AMRAP: 
5 Handstand Push ups
7 Pull ups
9 Sit ups

Rest 3 Minutes, Then
6 Minute AMRAP:
2 Turkish Get Ups 53/35
8 Dips
12 KB Snatches 53/35

Mobility
Childs Pose
Up/Down Dogg
Wall Arm Stretch

Schedule 
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Lexi 
9am CrossFit with Coach Lexi

4pm Kids CrossFit with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Power Lifting with Coach Carter and Coach Kellee


"Nothing will work unless you do"

Warm Up
ROM, 3 Minute Box Breath, #22kill +1
Tabata- Medicine ball cleans, KB DL, Sit up, Push ups

Strength
FRONT SQUAT
3 X 2 : 85%

Metcon
17.5
10 Rounds For Time:
9 Thrusters 95/65
35 Double Unders

30 Minute cap

Mobility
Couch Stretch
Legs up wall 5-7 Minutes
Pigeon

Tuesday:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris

8am Yoga with Coach Chris 
9am CrossFit with Coach Lexi

4pm CrossFit Teens with Coach Chris
5pm CrossFit with Coach Alex and Coach Chris
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Chris

7pm- Devil Dogg Barbell Club Olympic Weightlifting with Coach Carter


"Failure can be a means to success; all it takes is persistence"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Burgener

Strength
SNATCH
3 X 2 : 85%


Metcon
For Time:
12-9-6-3
Squat Snatch 115/75
Burpee Box Jump 24/20

Mobility
Couch Stretch
Wall Calf Stretch 
Forward Fold

Schedule
5 am CrossFit with Coach Keri and Coach Carter
6 am Beginners CrossFit/CrossFit with Coach Carter
8 am Meditation Monday with Cora 
9 am CrossFit with Coach Lexi

4 pm CrossFit Kids (Elementary) with Coach Carter
5 pm CrossFit with Coach Alex and Coach Carter
6 pm Beginners CrossFit/CrossFit with Coach Alex and Coach Carter

7 pm Devil Dogg Barbell Club Powerlifting with Coach Carter and Coach Kellee


"Disregard circumstances and create opportunities"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- Good Mornings, Lunges

Strength
DEADLIFT
3 X 2 : 85%



Metcon
3 Rounds
20 Pistols/Progression
15 Ring Dips
10 Deadlifts 225/155

Mobility
Couch Stretch
Figure 4 on wall
Seated Forward Fold

Schedule
5 am CrossFit with Coach Carter and Coach Keri
6 am Beginners CrossFit/CrossFit with Coach Carter
8 am Yoga with Coach Carter
9 am CrossFit with Coach Lexi

4 pm CrossFit Teens (Middle School, High School) with Coach Alex
5 pm CrossFit with Coach Alex 
6 pm Beginners CrossFit/CrossFit with Coach Alex


"Start where you are, use what you have, and do what you can"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Medball Clean Drills

Strength
CLEAN AND JERK
3 X 2 : 85%

Metcon
11.5
20 Minute AMRAP:
5 Power Cleans 145/100
10 T2B
15 Wall Balls

Mobility
Couch stretch
Pigeon
Wide leg forward fold

Schedule
5 am CrossFit with Coach Keri and Coach Carter
6 am Beginners CrossFit/CrossFit with Coach Carter
8 am Yoga with Coach Lexi
9 am CrossFit with Coach Lexi

4 pm CrossFit Kids (Elementary) with Coach Carter
5 pm CrossFit with Coach Alex, Coach Karen
6 pm Beginners CrossFit/CrossFit with Coach Alex, Coach Karen

7 pm Devil Dogg Barbell Club Powerlifting with Coach Carter and Coach Kellee


"Every ending has a beginning"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- Handstand, Box Step ups

Strength
STRICT PRESS
3 X 2 : 85%






Metcon
For Time: 27-21-15-9
Pull Ups
KB Swings
Box Jumps
Handstand Push Ups

Mobility
Wall calf stretch
up/down dogg
thread the needle

Schedule
5 am CrossFit with Coach Keri and Coach Carter
6 am Beginners CrossFit/CrossFit with Coach Carter
8 am Yoga with Coach Carter
9 am CrossFit with Coach Lexi

4 pm CrossFit Teens (Middle School, High School) with Coach Carter
5 pm CrossFit with Coach Alex, Coach Karen
6 pm Beginners CrossFit/CrossFit with Coach Alex, Coach Karen

7 pm Devil Dogg Barbell Club Olympic Weightlifting with Coach Alex

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