Home
More than a Box
Daily Mindfulness
DDC Coaches
Schedule and Pricing
One on One Coaching
Location
Vo2
 

            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























"A well lived life involves throwing oneself into struggle...those who pursue struggle end up being happier than those who pursue pleasure."- David Brooks (The Road to Character)


Warm Up - ROM, 3 Minute Meditation, #22kill +1
Dynamic OHS Warmup

Skill - ROPE CLIMB


Metcon - JBO
28 Minute AMRAP:
9 Overhead Squats 115/80
1 Legless Ropeclimb
12 Bench Press 115/80

Begin Rope Climb seated on floor

Mobility
Couch Stretch
Thread the needle
Wall Arm stretch

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

6pm Tai Chi with Mike





























"Only by quieting the self can we seen the world clearly." - David Brooks (The Road to Character)


Warm Up - ROM, 3 Minute Meditation, #22kill +1Tabata- Good Mornings, Plank, Handstand Hold, KB DL

Strength - DEADLIFT

2 X 2 : 90%
STRICT PRESS
2 X 2 : 90%

Metcon
180914
10 Minute AMRAP:
10 deadlifts 225/155
20 dips
30 sit ups

Mobility
Wall Arm stretch
Up/Down Dogg
Half Split

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

7 pm Buti Yoga with Carrie

















"Always take your job seriously, never yourself." - General Fox Connor

Warm Up - ROM, 3 Minute Meditation, #22kill +1
Pass Throughs, Burgener

Strength - POWER SNATCH
3 X 2 : 90%

Metcon
180914
15 Minute AMRAP:
4-8-12-16...
DB Snatch 50/35
Toes To Bar
Box Jumps
200 Meter Run

Mobility
Pigeon
Thread the needle
Wall Calf stretch

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

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
































"It is not the suffering itself that makes the difference, but the way it is experienced... suffering teaches gratitude." - David Brooks (The Road to Character)

Warm Up - ROM, 3 Minute Meditation, #22kill +1
Med Ball Cleans

Strength - POWER CLEAN, POWER JERK
3 X 2 : 90%

Metcon
180914
For Time:
10-8-6-4-2
Clean and Jerk 135/95
Chest to Bar Pull ups

Mobility
Thread the needle
Wall Arm stretch
Half Split

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

7 pm Warrior Yoga with Coach Lexi
































"Great individuals are made, not born, and they are made through training." - David Brooks (The Road to Character)


Warm Up - ROM, 3 Minute Meditation, #22kill +1Dynamic Squat Warm Up

Strength - FRONT SQUATS
3 X 2 : 90%

Metcon
180914
2 Rounds For Time:
50 Wall Balls
10 Bar Muscle ups/10 Pull Ups + 10 Dips

Mobility
Couch stretch
pigeon
legs up wall

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

8am Warrior Yoga with Cora
9am CrossFit with Coach Carter

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

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


































"Freedom has been defined as the opportunity for self-discipline."- Dwight D. Eisenhower

Warm Up - ROM, 3 Minute Meditation, #22kill +1
400 Meter Run, Line drills

Metcon - BRADLEY
10 Rounds for Time:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Mobility
Legs up wall
Wall Calf Stretch
Pigeon

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

6pm Tai Chi with Mike





























"Suffering is a gift, very different from happiness... the latter brings pleasure but the former cultivates character."- David Brooks (Road to Character)


Warm Up - ROM, 3 Minute Meditation, #22kill +1Pass Throughs, Cyclones, Burgener

Strength - POWER SNATCH
4 X 2 : 85%

Metcon
180908
For Time:
21-15-9
Power Snatch 95/65
Toes To bar
400 Meter Run

Mobility
Up/Down Dogg
Thread the needle
Wall Calf Stretch

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

7 pm Buti Yoga with Carrie





























"A sense of humility is a quality I have observed in every leader whom I have deeply admired." - Dwight D. Eisenhower


Warm Up - ROM, 3 Minute Meditation, #22kill +14 Minute AMRAP: 10 Barbell Good Mornings, 20 Lunges, 30 Second Glute Bridge, 30 Second plank

Strength - PUSH PRESS, DEADLIFT
4 X 4 : 85%

Metcon
180908
For Time:
50 Handstand Pushups/Burpees

*Every Minute On the Minute, including 0:00
1 Deadlift 315/205

Mobility
Supine Twist
Childs Pose
Half Split

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

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


























"I am the master of my fate, I am the captain of my soul."- William Ernest Henley


Warm Up - ROM, 3 Minute Meditation, #22kill +1Dynamic OHS Warmup

Strength - OVERHEAD SQUAT
4 X 4 : 85%

Metcon
9/11 TRIBUTE WOD
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30/24)
11 Thrusters (135/95)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (135/95)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (135/95)
11 Push Jerks (135/95)
2001m Row or 2001m Run (1.25 miles)

Mobility
Legs up wall
Pigeon
Couch Stretch

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

7 pm Warrior Yoga with Coach Lexi


 













"If you act well, eventually you will be good. Change your behavior and eventually you rewire your brain." -David Brooks (Road to Character)


Warm Up - ROM, 3 Minute Meditation, #22kill +1
Medball Clean Drills


Strength - CLEAN AND JERK 4 X 3 : 85%

Metcon
FIGHT GONE BAD
3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories

Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

Mobility
Legs up wall
Couch Stretch
Thread the needle

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

8am Warrior Yoga with Cora
9am CrossFit with Coach Carter

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

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






























"People become solid, stable, and worthy of self- respect because they have defeated or at least struggled with their own demons."

Warm Up - ROM, 3 Minute Meditation, #22kill +1
Tabata- Hollow Rock Superman, Single Arm Russian KB Swing, Handstand Hold, Push ups

Skill - Bar/RING MUSCLE UP/Pull Up

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

Mobility
Thread the needle
Childs Pose
Supine Twist

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

6pm Tai Chi with Mike



























"Your moral task is to suffer well, to be worthy of your suffering."- Victor Frankl

Warm Up - ROM, 3 Minute Meditation, #22kill +1
Tabata- Side Lunge, Glute Bridge, Side Plank, Lunges

Strength - SUMO DEADLIFT
5 X 4 : 85%

PUSH PRESS
5 X 4 : 85%

Metcon
180901
For Time: 
30-20-10
Push Press 95/65
Pull ups

Mobility
Thread the needle
Wall Arm stretch
Childs Pose

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

7 pm Buti Yoga with Carrie





















"Every day it is possible to recognize small flaws, to reach out to others, to try to correct errors. Character is build both through dramatic events and everyday life"

Warm Up - ROM, 3 Minute Meditation, #22kill +1
Pass throughs, cyclones, burgener

Strength - POWER SNATCH
5 X 3 : 85%

Metcon
180901
12 Minute AMRAP:
10 Hang Power Snatches 75/55
10 Toes To bar
10 Ring Dips
10 DB/KB Box Step overs 50/35

Mobility
Couch Stretch
Wall Arm stretch
up/down dogg

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

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

















"The struggle against the weaknesses in yourself is never a solitary struggle. No person can achieve self mastery on his or her own."


Warm Up - ROM, 3 Minute Meditation, #22kill +1
Med Ball Clean Drills

Strength - POWER CLEAN, POWER JERK
5 X 3 : 85%

Metcon
WYNA'S BIRTHDAY WOD!
For Time:
47 Hang Power Cleans 75/55
200 Meter run
47 Double Unders
200 Meter Run
47 Burpees
200 Meter run
47 Sit ups
200 Meter Run

Mobility
Thread the needle
up/down dogg
wall calf stretch

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

7 pm Warrior Yoga with Coach Lexi




























"The struggle ends where the gratitude begins." - Neale Donald Walsch (Author of Conversations with God)

Warm Up - ROM, 3 Minute Meditation, #22kill +1
medicine ball clean drills

Skill - KETTLEBELL OVERHEAD SQUAT

Metcon
HALL
5 Rounds for Time
3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
2 minutes Rest

Mobility
Thread the needle
Childs Pose
Wall Arm Stretch

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

8am Warrior Yoga with Cora
9am CrossFit with Ruthie

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

6 pm Tia Chi with Mike



























"Give me six hours to cut down a tree and I'll spend the first four sharpening the axe." - Abraham Lincoln


Warm Up - ROM, 3 Minute Meditation, #22kill +1Dynamic Squat Warmup

Strength - FRONT SQUAT
4 X 6 : 75%

Metcon
180825
For Time: 
5-4-3-2-1
Rope Climb
50-40-30-20-10
Sit ups

Mobility
Up/Down Dogg
Childs Pose
Thread the needle

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

7 pm Buti Yoga with Carrie






























"He or she who is willing to be uncomfortable is not only the bravest, but rises the fastest."- Brene Brown (research professor at the University of Houston Graduate College)

Warm UpROM, 3 Minute Meditation, #22kill +1
WU- 200 Meter Run, 20 Good Mornings, 20 Lunges, 1 Minute Plank

Strength10 Minute EMOM:
Even: 5 Deadlifts @75%
Odd: 10 Single Arm KB Strict press (5x each arm)

Metcon
180825B
For Time:
42 Wall Balls
21 Deadlifts 185/135 
200 Meter Run
30 Wall Balls
15 Deadlifts
200 Meter Run
18 Wall Balls
9 Deadlifts
200 Meter Run

Mobility
Half Split
Supine Twist
Couch Stretch

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

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



























"You must want to be a butterfly so badly that you are willing to give up being a caterpillar."- Sekou Andrews (two time national poetry slam champion)

Warm Up - ROM, 3 Minute Meditation, #22kill +1
Pass Throughs, Cyclones, Burgener

Strength - HANG SQUAT SNATCH
5 X 3 : 75%

Metcon
180825
15 Minute AMRAP:
5 Squat Snatches 115/75
10 Toes to Bar
400 Meter Run

Mobility
Pigeon
Thread the needle
Couch Stretch

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

7 pm Warrior Yoga with Coach Lexi

















"I think that in order to truly experience light you have to see darkness. If you shield yourself from darkness you won't appreciate or fully understand the beauty of life."- Jocko Willink (US Navy Seal Commander)

Warm Up - ROM, 3 Minute Meditation, #22kill +1
Medicine Ball Clean and Jerks

Strength - CLEAN AND JERK
5 X 3 : 75%

Metcon
180825
12 Minute AMRAP:
12 DB/KB Clean and jerks 50/35
12 Handstand Push ups
36 Double Unders

Mobility
Childs Pose
Wall Calf Stretch
Half Split

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

8am Warrior Yoga with Cora
9am CrossFit with Coach Carter

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

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
















































"The question I always ask myself is: when I had the opportunity did I choose courage over comfort?." - Brene Brown (University of Houston College of Social Work research professor)

Warm Up - ROM, 3 Minute Meditation, #22kill +1
Dynamic Warmup

Skill - ROPE CLIMB

Metcon
RAHOI
12 Minute AMRAP:
12 Box Jumps
6 Thrusters 95/65
6 Bar Facing Burpees

SALLY
Chose ONE movement and attempt it unbroken:
Leg raises
Pull ups
Squats
Plank

Mobility
Thread the needle
Couch Stretch
Up/Down Dogg

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

6 pm Tia Chi with Mike
















"No one owes you anything."- Amelia Boone (world's most decorated Obstacle Course racer)


Warm Up - ROM, 3 Minute Meditation, #22kill +1
Tabata: Side Lunge, Handstand Hold, Good Morning, Side Plank

Strength - SUMO DEADLIFT
4 X 6 : 75%
STRICT PRESS
4 X 6 : 75%

Metcon
KRISTI'S BIRTHDAY WOD
18 Minute AMRAP:
8 Box Jumps
11 Tire Flips
18 Dumbell Snatches 53/35
200 Meter Run

Mobility
Wall Calf Stretch
Supine Twist
Thread the needle

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

7 pm Buti Yoga with Carrie






























"Everybody is different and that is what makes them special"- Chloe Armijo

Warm Up - ROM, 3 Minute Meditation, #22kill +1
Dynamic Overhead Warmup

Strength - PAUSE OVERHEAD SQUAT
3 Second Descent, 3 Second Pause in bottom
5 X 3 : 75%

Metcon
SAVANA'S BIRTHDAY WOD!
For Time:
80 Burpees
22 Handstand Push ups
29 Curtis P's 95/65

Mobility
Up/Down Dogg
Couch Stretch
Supine Twist

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

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



























"You can be anything you want. But you must be strong first." - Pavel Tsatsouline (Chairman of StongFirst- teaches Marines and Navy Seals strength tactics used in the Soviet Union) 

Warm Up - ROM, 3 Minute Meditation, #22kill +1Medicine Ball Clean Drills

Strength
10 MINUTE EMOM
Even Minutes: 3 Power Clean and Jerks @75%
Odd Minutes: 8 Dips (weighted)

Metcon
180816
3 Rounds For Time: 
10 Deadlifts
10 Front Squats
10 Power Jerks

* Every Break, 5 Bar over Burpees
* You can drop the bar after the last rep of power jerks in each round

Mobility
Couch Stretch
Childs Pose
Half Split

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

7 pm Warrior Yoga with Coach Lexi





















"Ego is how we want the world to see us. Confidence is how we see ourselves." - Brian MacKenzie (world renowned strength and conditioning coach)

Warm Up - ROM, 3 Minute Meditation, #22kill +1
Burgener

Strength - 3 POSITION SNATCH
-Barbell Starts on the ground. Pause a full second at each position
Position 1: Mid Shin
Position 2: Above the Knee
Position 3: High Hang Squat snatch
5 X 2 : 75%

Metcon
180816
7 Rounds For Time:
5 Power Snatches 115/75
5 Pull Ups
10 Push Ups
15 Air Squats

Mobility
Couch Stretch
Thread the needle
Supine Twist

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

8am Warrior Yoga with Cora
9am CrossFit with Coach Carter

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

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





















"When things are going bad, don't get all bummed out, don't get startled, don't get frustrated. No. Just look at the issue and say: GOOD...Take the issue, take the setback, take the problem and turn it into something good."- Jocko Willink (retired navy SEAL Commander)


Warm Up-ROM, 3 Minute Meditation, #22kill +1,Dynamic Warmup


Metcon-LEDESMA-20 Minute AMRAP:
5 Parallette HSPU
10 Toes Through Rings
15 Med Ball Cleans


Mobility-Couch
StretchUp Dogg,Thread the needle

5 am CrossFit with Coach Carter
6 am Beginners CrossFit/CrossFit with Coach Carter

8 am Warrior Yoga with Coach Carter
9 am CrossFit with Coach Carter

4 pm CrossFit with Britni
5 pm CrossFit with Britni

6 pm Tai Chi with Mike De Salvo














"You are more powerful than you think you are. Act accordingly."- Seth Godin (the author of 18 best selling books including Linchpin and What to Do When it's Always Your Turn)


Warm Up-ROM, 3 Minute Meditation, #22kill +1
Burgener

Strength-HANG POWER SNATCH
5 X 4 : 65%

Metcon180811B
15 Minute AMRAP:
6 Hang Power Snatches
12 Box Jump Overs
18 Lunges
24 Double Unders

Mobility
Thread the needle
Figure 4 
Wall Calf Stretch

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

7 pm Buti Yoga with Carrie





















"I usually know I'm on to something when I'm a little bit afraid of it. I go: 'wow I could really mess this up'."- Kevin Costner (an internationally renowned filmmaker)


Warm Up-ROM, 3 Minute Meditation, #22kill +1
Tabata- Single Leg Glute Bridge, Lunges, Good Mornings, Sit ups

Strength-PUSH PRESS, DEADLIFT
3 X 8 : 65%


Metcon"NAPALM"
2 Rounds For Time:
10 Bar Muscle Ups
20 Bar Facing Burpees
30 Deadlift 225/155
40 Wall Balls

Mobility
supine Twist
Thread the needle
Couch Stretch

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

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



























"Happiness is a choice you make and a skill that you develop. You choose to be happy, then you work at it. It's just like building muscles." - Naval Ravikant (CEO and Co-Founder of AngelList)

Warm Up-ROM, 3 Minute Meditation, #22kill +1,Dynamic Warmup

Strength-BACK SQUAT
3 X 8 : 65%

Metcon180811
3 Rounds For Time:
600 Meter run
10 Overhead Squats 95/65
15 Toes to Bar

Mobility
Couch Stretch
Up/Down Dogg
Wall Calf Stretch

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

7 pm Warrior Yoga with Coach Lexi



























"The key in any kind of high-pressure situation is staying calm and not losing your nerve... the rest you figure out."- Sam Kass (The Obamas' Private Chef and the senior white house policy advisor for nutrition)


Warm Up-ROM, 3 Minute Meditation, #22kill +1
Medicine Ball Clean Drills

Strength-CLEAN + HANG CLEAN + JERK
5 X 1 : 65%

Metcon
180811
12 Minute AMRAP:
15 Thrusters 115/75
15 Pull Ups
400 Meter Run

Mobility
Couch stretch
Pigeon
Thread the needle

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

8am Warrior Yoga with Cora
9am CrossFit with Coach Carter

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

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























"The hero and the coward both feel the same thing, but the hero uses his fear... while the coward runs. It's the same fear but it's what you do with it that matters." - Cus D'Amato (Mike Tyson's legendary first coach)

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Dynamic Warmup


Skill-CHEST-TO-BAR PULL-UPS

MetconBULGER
10 Rounds for Time:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Mobility
Couch Stretch
Thread the needle
Wall Calf Stretch

Friday Schedule: 
5am CrossFit with Coach Carter
6am CrossFit/ Beginners CrossFit with Coach Carter

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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













"A problem is a terrible thing to waste... The world's biggest problems are the world's biggest opportunities." - Dr. Peter Diamandis (named one of the world's 50 greatest leaders by Fortune Magazine)

Warm Up-ROM, 3 Minute Meditation, #22kill +1
TABATA: Lunges, Good Mornings, Glute Bridge, Side Plank

Strength-DEADLIFT
3 X 8 : 65%

STRICT PRESS
3 X 8 : 65%

Metcon
180804
3 Rounds For Time:
15 Deadlifts
15 Dips
30 Double Unders

Mobility
Figure 4
Childs Pose
Half Split

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

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

4pm CrossFit Teens with Coach Alex 
5pm CrossFit with Coach Alex and Coach Lexi
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Lexi
7 pm Buti Yoga with Carrie































"If more information was the answer, then we'd all be billionaires with perfect abs. It's not what you know it's what you do consistently." - Derek Sivers (inventor of CD Baby the largest seller of independent music online)

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Pass throughs, Cyclones, Burgener

Strength-SNATCH GRIP DEADLIFT
3 X 5 : 110%
HANG SQUAT SNATCH
5 X 3 : 65%

Metcon
180804
15 Minute AMRAP:
Buy in: 800 Meter Run
Then AMRAP of
12 Power Snatches 75/55
12 T2B

Mobility
Up/down dogg
Wall Calf Stretch
Supine Twist

Wednesday Schedule:
5am CrossFit with Coach Carter
6am CrossFit/ Beginners CrossFit with Coach Carter

8am Warrior Yoga with Coach Carter
9am CrossFit with Coach Carter

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

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





















"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus (Ancient Greek Poet)

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Medicine Ball Clean Drills

Strength-POWER CLEAN, 3 POWER JERKS
5 X 1 : 65%

Metcon
MICHELLE'S BIRTHDAY WOD!
For Time:
35 Burpees
400 Meter Run
35 Power Cleans 95/65
400 Meter Run
35 GHD Sit ups
400 Meter Run
35 Pull ups
400 Meter Run

Mobility
Thread the needle
up/down dogg
Wall Calf Stretch

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

8am Warrior 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

7 pm Warrior Yoga with Coach Lexi





















"If I had to prescribe two things to improve health and happiness in the world, it would be movement and play." - Jason Nemer (co-founder of Acro-Yoga)

Warm Up-ROM, 3 Minute Meditation, #22kill +1
5 Minute AMRAP:10 Lunges
30 Second Handstand Hold
10 Pass overs
10 Air Squats


Strength-OVERHEAD SQUAT3 X 8 : 65%

Metcon
180804
18 Minutes AMRAP:
14 HSPU
14 KB Snatches 53/35
14 Wall Balls
200 Meter Run

Mobility
Couch stretch
Thread the needle
Pigeon

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

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

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











"I'm not the strongest. I'm not the fastest. But I'm really good at suffering."- Amelia Boone (the world's most decorated obstacle course racer)

Warm Up-ROM, 3 Minute Meditation, #22kill +1Dynamic Warmup

Metcon-ADAM BROWN
2 Rounds for Time:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Mobility
Couch Stretch
Supine Twist
Pigeon

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

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

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




















"You practice and you get better. It's very simple". Philip Glass

Warm Up-ROM, 3 Minute Meditation, #22kill +1Dynamic Warmup

Strength-FRONT SQUATS
3 X 10 : 55%

Metcon
180728
20 Minute AMRAP:
4 Tire Flips
8 Burpee Tire Jumps
12 DB Snatches 50/35
16 Toes To Bar
200 Meter Run

Mobility
Supine Twist
Thread the needle
Couch stretch

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

8am Warrior 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









"Do what you can, with what you have, where you are". Theodore Roosevelt


Warm UpROM, 3 Minute Meditation, #22kill +1
Tabata- Side lunge, Russian Kettlebell Swing, Plank, Single Leg Glute Bridge

Strength-SUMO DL
3 X 10 : 55%

Metcon
180728
12 Minute AMRAP:
12 Push ups
9 Sumo Deadlift High Pulls 95/65
3 Bar Muscle Ups

Mobility
Pigeon
Forward Fold
Figure 4

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

8am Warrior 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










"Push yourself again and again. Don't give an inch until the final buzzer sounds". Larry Bird


Warm Up-ROM, 3 Minute Meditation, #22kill +1
Pass Throughs, Cyclones, Burgener


Strength-HANG POWER SNATCH, OH SQUAT, SNATCH BALANCE  5 X 1 : 55%

Metcon
ISABEL
For Time:
30 Snatches (#135/95) (Scale weight as needed)

Mobility
Thread the needle
Half Split
Pigeon

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

8am Warrior 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



































"If you decide to run the ball, just count on fumbling and getting the shit knocked out of you a lot, but never forget just how fun it is to be able to run the ball". Jimmy Buffet

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Medicine Ball Clean Drills

Strength-HANG SQUAT CLEAN, 2 FRONT SQUATS, 1 SPLIT JERK
5 X 1 : 55%

Metcon
180728
3 Rounds For Time:
10 Squat Cleans 95/65
20 Dips
30 Sit ups
400 Meter Run

Mobility
Pigeon
Couch Stretch
Wall Arm Stretch

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

8am Warrior Yoga 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










"I accept any challenge" Jennifer Hudson


Warm UpROM, 3 Minute Meditation, #22kill +1
Tabata- Lunges, hollow rock superman


Metcon"MURPH"Coach Lexi's BDay WOD
With a 20 lb Vest, For Time:

1 Mile Run
Then, 
5 Rounds 
20 Pull ups
40 Push ups
60 Air Squats
Then, 
1 Mile Run

Mobility
Legs up wall 5 Minutes
Pigeon
Childs pose

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

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

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













"If you aren't going all the way, why go at all'? Joe Namath

Warm Up - Rom, 3 Min Box Breathe, #22Kill + 1Tabata - Good Morning, Handstand Hold, KB Deadlift, Arm Circles

Strength-DEADLIFT
3 X 10 : 55%

STRICT PRESS
3 X 10 : 55%

Metcon
180721B
12 Minute AMRAP:
5 Ring/ Bar Muscle Ups
20 Sit ups
400 Meter Run

Mobility
Thread the needle
Wall Calf stretch
Pigeon

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

8am Warrior 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




































"Don't let life discourage you; everyone who has gotten where he is had to begin where he was." Richard L Evans

Warm Up-ROM, 3 Min Meditation, Burgener


Strength-POWER SNATCH, 3 OHS5 X 1 : 55%

Metcon
180721
For Time:
10 Power Snatches 95/65
15 Bar Over Burpees
20 Toes to Bar
100 Double Unders/200 Singles
20 Toes to Bar
15 Bar over Burpees
10 Power Snatches 95/65

Mobility
Wall Calf Stretch
Thread the needle
up/down dogg

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

8am Warrior Yoga 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- Centennial Gymnastics comes to DDC




































"You're a warrior. Warriors don't give up and they don't back down. Pick up your sword, and shield, and fight"


Warm Up-ROM, 3 Minute Meditation, #22kill +1Medicine Ball Clean drills

Strength-POWER CLEAN, 3 FRONT SQUATS, POWER JERK
5 X 1 : 55%

Metcon
180721
15 Rounds for Time:
1 Clean and Jerk 165/115
3 Handstand Push ups/ Seated DB Strict press
6 Wall Balls

Mobility
Couch Stretch
Childs pose
Thread the needle

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

8am Warrior Yoga with Coach Lexi
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




































People come in asking, "Where are all of the machines?" We are the machines. CrossFit


Warm Up-ROM, 3 Minute Meditation, #22kill +1Olympic line drills

Strength-BACK SQUAT
3 X 10 : 55%

Metcon
180721
7 Minute AMRAP:
8 Box Jumps
16 Lunges

Rest 4 Minutes:

7 Minute AMRAP:
100 Meter Sprint
10 Kettlebell Swings

Mobility
Pigeon
Half Split
Wall Calf Stretch

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

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

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





















"Adversity introduces a man to himself"- Anonymous


Warm Up-ROM, 3 Minute Meditation, #22kill +1
Metcon-SAMAN
8 Rounds For Time:
13 Deadlifts 185/125
17 Wall Balls
400 Meter Run

Mobility
Legs up wall
Figure 4 On Wall
Supine Twists

Friday Schedule: 
5am CrossFit with Coach Carter
6am CrossFit/ Beginners CrossFit with Coach Carter

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

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


-











"Opportunity is missed by most people because it is dressed in overalls and looks like work."- Thomas Edison

Warm Up-ROM, 3 Minute Meditation, #22kill +1


Strength-Athletes Choice: Find 1 Rep Max

Metcon
180713
3 Rounds for Time:
6 Burpee Box Jump overs 24/20
12 Toes to Bar
18 Dumbell Snatches 50/35

Mobility
Couch Stretch
Up Down Dogg
Pigeon

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

8am Warrior 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































"Everyone is trying to accomplish something big, not realizing that life is made up of little things."- Frank A. Clark


Warm Up-ROM, 3 Minute Meditation, #22kill +1


Strength-Athletes Choice: Find 1 Rep Max
Metcon
180713
For Time:
50 Thrusters 75/55
Every Break:
5 Pull ups + 20 Double Unders

Mobility
Couch Stretch
Thread the needle
Wall CAlf Stretch

Wednesday Schedule:
5am CrossFit with Coach Carter
6am CrossFit/ Beginners CrossFit with Coach Carter

8am Warrior Yoga 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





















"I am an optimist. It does not seem to be much use to be anything else."- Winston Churchill

Warm Up-ROM, 3 Minute Meditation, #22kill +1

Strength-Athletes Choice: Find 1 Rep Max

Metcon
180713
10 Minute AMRAP:
4,8,12,16,20,24....
Pistols
GHD Sit ups
*200 Meter run between rounds

Mobility
Figure 4 on the wall
Wall Arm stretch
Wall Calf Stretch

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

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

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





















"Set your goals high, and don't stop until you get there" Bo Jackson

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Olympic Line Drills

Strength-Athletes Choice: Find 1 Rep Max

Metcon
180713
13 Minute AMRAP:
5 Power Cleans 135/95
10 Handstand Push ups
15 Ring Dips

400 Meter Run

Mobility
Wall Arm Stretch
Childs Pose
Up/Down Dogg

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

8am Warrior Yoga 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


























"It does not matter how slowly you go as long as you do not stop" Confusious

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

MetconCAPOOT
For time:
100 push-ups
800 Meter Run
75 push-ups
1200 Meter Run
50 push-ups
1 Mile Run
25 push-ups
2000 Meter Run

Mobility
Legs up wall
Wall Arm stretch
Wall calf stretch

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

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

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











"Your past can not be changed. You're future is yet in there power" Unknown

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Olympic Line Drills

Strength-Athletes Choice: Find 1 Rep Max

Metcon180706
3 Rounds For Time:
400 Meter Run
1 Round of DT: 155/105
12 Deadlifts
9 Hang Power Cleans
6 Power Jerks

Mobility
Wall Arm Stretch
Pigeon
Half Split

Thursday Schedule:
5am CrossFit with Coach Chris and Coach Keri
6am CrossFit/ Beginners CrossFit with Coach Chris  
8am Warrior 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



























"With the new day comes new strengths and new thoughts" Eleanor Roosevelt

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Olympic Line Drills

Strength-Athletes Choice: Find 1 Rep Max

Metcon
180706
10 Minute AMRAP:
200 Meter Run
10 Toes To Bar
10 KB Swings

Mobility
Wall Calf Stretch
Up/Down Dogg
Childs pose

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

8am Warrior 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





















"Failure will never overtake me, if my determination to succeed is strong enough" Og Mandino

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Olympic Line Drills

Strength-Athletes Choice: Find 1 Rep Max

Metcon
15.3
14 Minute AMRAP:
7 Ring Muscle Ups
50 Wall Balls 20/14
100 Double Unders

Mobility
Couch Stretch
Legs up wall
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




















"Change your life today. Don't gamble on the future, act now, without delay". Simone de Beauvoir

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Olympic Line Drills

Strength-Athletes Choice: Find 1 Rep Max

Metcon
180706
5 Rounds For Time:
4 Squat Snatches 135/95
12 Pull Ups

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
























"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence". Helen Keller


Warm Up-ROM, 3 Minute Meditation, #22kill +1
200 Meter run, Olympic Line Drills

Skill-ROPE CLIMB

Metcon
RALPH
Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

Mobility
Childs pose
Wall Calf Stretch
Half Split

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




































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

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Burgener

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

Metcon
180629
12 Minute AMRAP"
12 Dumbell Snatches12 Toes to Bar
400 Meter Run

Mobility
Up/Down Dogg
Thread the needle
Wall Calf Stretch

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

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

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

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


















Holiday Schedule
6 am WOD with Coach Keri at PWHS
9 am Hero WOD with Coach Alex and Coach Lexi at DDC


Metcon-HOTSHOTS 19
6 Rounds for Time:
30 Squats
19 Power Cleans 135/95
7 Strict Pull-ups
Run 400 meters















"Good, better, best. Never let it rest, till your good is better, and your better is best". St. Jerome

Warm Up-ROM, 3 Minute Meditation, #22kill +1Tabata- Single Leg kb DL, Side Lunge, Good Mornings, Hollow Rock


Strength-SUMO DEADLIFT
4-3-2-1-1-1
75%-80%-85%-90%-95%-95%
1 X 1 : 100%

Metcon
180629
For Time: 
21-15-9
Sumo Deadlift High Pulls 95/65
Bar Over Burpees

Mobility
Thread the needle
Supine Twist
Wide Leg 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 
6pm CrossFit/ Beginners CrossFit with Coach Alex

















"Only I can change my life. No one can do it for me". Carol Burnette

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Medicine Ball Clean Drills

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

Metcon
NOAH'S BIRTHDAY WOD!
12 Minute AMRAP:
7 Pull ups
3 Front Squats 135/95
18 Push Ups
200 Meter Run

Mobility
Thread the needle
Childs Pose
Couch Stretch

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


























"Therefore victory in war is not repetitious, but adapts its form endlessly"- The Art of War

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Olympic Line Drills

Skill-BOX JUMPS
Find Max Height

Metcon
MORRISON
For Time: 
50-40-30-20-10
Wall Ball
Box Jump 24/20
KB Swing 53/35

Mobility
Couch Stretch
Legs up wall
Wall Calf 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



























"If the enemy know not where he will be attacked, he must prepare in every quarter"- The Art of War


Warm Up-ROM, 3 Minute Meditation, #22kill +13 Minute AMRAP: 10 Lunges, 10 Sit ups, 10 Goblet Squats, 10 Box Jumps

Strength-BACK SQUAT (1 RM)
4-3-2-1-1-1
75%-80%-85%-90%-95%-100%

Metcon
JULIE SPANGLER'S BIRTHDAY WOD!
Partner WOD
12 Minute AMRAP:
6 Tire Flips Each (partner holds plank)
28 Medball Partner Sit ups 
18 Box Jumps (alternating) 24/20
100 Meter Farmer Carry 45/25 (Partner Holds Squat)

Mobility
Thread the needle
Figure 4
Childs Pose

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 and Coach Lexi
6pm CrossFit/ Beginners CrossFit with Coach Alex and Coach Lexi




































"It is unlucky to be stubborn in the face of insurmountable odds"- The Art of War

Warm Up-ROM, 3 Minute Meditation, #22kill +13 Minute AMRAP: 10 Single Leg KB DL, 10 Side Lunges, 10 Jumping Squats, 10 Good Mornings


Strength-DEADLIFT (1 RM)4-3-2-1-1-175%-80%-85%-90%-95%-100%

Metcon
180623
3 Rounds For Time:
5 Deadlifts 225/155
10 Handstand Push Ups
200 Meter Run

Mobility
Forward Fold
Wall Calf Stretch
Pigeon

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


"The true object of war is peace"- The Art of War

Warm Up
ROM, 3 Minute Meditation, #22kill +1
Medicine Ball Clean Drills
StrengthCLEAN & JERK
4-3-2-1-1-1
75%-80%-85%-90%-95%-100%

Metcon
180623
For Time:
9-6-3
Clean and Jerks 135/95
400 Meter Run

Mobility
Pigeon
Legs up wall
Couch Stretch

Tuesday 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 Chris
5pm CrossFit with Coach Alex 
6pm CrossFit/ Beginners CrossFit with Coach Alex






















"When the speed of rushing water reaches the point where it can move boulders, this is the force of momentum. When the speed of a hawk is such that it can strike and kill, this is precision. So it is with skillful warriors—their force is swift, their precision is close."- The Art of War


Warm Up-ROM, 3 Minute Meditation, #22kill +1
PVC pipe Pass throughs, cyclones, Burgener

Strength-SNATCH
4-3-2-1-1-1
75%-80%-85%-90%-95%-100%

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

Mobility
Pigeon
Couch Stretch
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


















"“Some people think insufficiency means weakness and surplus means strength, but this impression is wrong."- The Art of War

Warm Up-ROM, 3 Min Box Breath, #22kill +1
400 Meter run, Line Drills, PVC pipe pass through/cyclones

Skill - Double Unders

Metcon-PETER BRENNAN4 Rounds for Time:
400 Meter Run
10 Overhead Squats 95/65
10 Burpees

Mobility
Couch Stretch
Pigeon
Legs up wall

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

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

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






















"Put the army in the face of death, where there can be no escape, and they will not flee or be afraid. There is nothing they cannot achieve"- The Art of War

Warm Up-ROM, 3 Min Box Breath, #22kill +14 Minute AMRAP: 10 Lunges, 10 KB DL, 10 Jumping Squats, 10 Calorie Row

Strength-SUMO DEADLIFT
6 X 4 : 65%

Metcon
FIGHT GONE BAD
3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories

Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

Mobility
Legs up wall
Couch Stretch
Pigeon

Thursday 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















"“Do not repeat the tactics which have gained you one victory, but let your methods be regulated by the infinite variety of circumstances"- The Art of War


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

Strength-CLEAN AND JERK
6 X 3 : 80%

Metcon
GRACE
For Time:
30 Clean and Jerks (#135/95)

Metcon
1 MILE RUN
1 Mile Run

Mobility
Legs up wall
Thread the needle
Pigeon

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
















"One cat at the hole, and ten thousand mice dare not come out; one tiger in the valley, and ten thousand deer cannot pass through"- The Art of War

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Burgener

Strength-POWER SNATCH6 X 3 : 80%

Metcon
400 METER SPRINT

Metcon
180618
10 Minute AMRAP:
40 DU/80 Single Unders
20 DB Snatches
40 DU/80 Single Unders
20 T2B/HKR

Mobility
Wall Calf 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 Lexi
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
















"“Water shapes its course according to the nature of the ground over which it flows; the soldier works out his victory in relation to the foe whom he is facing"- The Art of War


Warm Up-ROM, 3 Minute Box Breath, #22kill +1
Warmup: Tabata- Side Lunge, Hollow Rock Superman on the Bar, Goblet Squat, KB DL

Strength-FRONT SQUAT
6 X 5 : 80%

Metcon
HELEN
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups

Mobility
Legs up wall
Childs Pose/Thread the needle
Wall Calf stretch

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

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






















"A clever general, therefore, avoids an army when its spirit is keen, but attacks it when it is sluggish and inclined to return"- The Art of War


Warm Up-ROM, 3 Minute Meditation, #22kill +13 minute AMRAP:


Skill - Handstand Push Ups

MetconJ.J.For Time:
10-1
Squat Clean 185/135
1-10
Parallette Handstand push up

Mobility
Couch stretch
Pigeon
Thread the needle

Friday Schedule: 
5am CrossFit with Coach Carter
6am CrossFit/ Beginners CrossFit with Coach Carter

8am Yoga with Coach Carter
9am CrossFit with Coach Carter

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
















"He who relies solely on warlike measures shall be exterminated; he who relies solely on peaceful measures shall perish"-The Art of War

Warm Up-ROM, 3 Minute Meditation, #22kill +1200 Meter Run, Olympic Line Drills

Strength-BACK SQUAT
3-2-1-1-1
75%-80%-85%-90%-95%

Metcon
180609
12 Minute AMRAP:
400 Meter Run
30 Double Unders
15 Wall Balls

Mobility
Couch Stretch
Wall Calf Stretch
Pigeon

Thursday Schedule
5 am CrossFit with Coach Carter 
6 am Beginners CrossFit/CrossFit with Coach Carter
8 am Yoga with Coach Carter
9 am CrossFit with Coach Carter
4 pm CrossFit Teens (Middle School, High School) with Coach Carter
5 pm CrossFit with Coach Carter
6 pm Beginners CrossFit/CrossFit with Coach Carter















"All men can see the tactics whereby I conquer, but what none can see is the strategy out of which victory is evolved"-The Art of War

Warm Up-ROM, 3 Minute Meditation, #22kill +13 Minute AMRAP: 10 Single Leg KB DL, 10 Good Mornings (barbell), 10 Lunges

Strength-DEADLIFT3,2,1,1
75%, 85%, 90%, 95%

Metcon
180609
For Time:
12-9-6
Deadlift 315/205
Bar Muscle up

Mobility
Pigeon
Supine Twist
Forward fold

Monday Schedule: 
All our Coaches are on vacation this week, meaning that you all get to spend a little more time with Coach Carter this week :)

Wednesday Schedule
5am CrossFit with Coach Carter
6am CrossFit/ Beginners CrossFit with Coach Carter

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

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

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





















"Know the enemy and know yourself; in a hundred battles you will never be in peril."-The Art of War

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Medball Clean Drills

Strength-CLEAN AND JERK
3-2-1-1-1
75%-80%-85%-90%-95%-95%

Metcon
JACKIE'S BIRTHDAY WOD!
For Time:
200 Meter Sandbag Run
18 Ball Slams
6 Tire Flips
11 Sledgehammer hits
48 Air Squats
48 Lunges
200 Meter Sandbag Run

Mobility
Seated Forward fold
Pigeon
Figure 4

Tuesday Schedule:
5am CrossFit with Coach Carter
6am CrossFit/ Beginners CrossFit with Coach Carter

8am Yoga with Coach Cater
9am CrossFit with Coach Carter

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






















"Whoever is first in the field and awaits the coming of the enemy, will be fresh for the fight; whoever is second in the field and has to hasten to battle will arrive exhausted"-The Art of War

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Warm up: 10 Passovers, 10 Cyclones right/left, 10 Forward/sideways leg swings, then Burgener

Strength-SNATCH
3,2,1,1
75%, 85%, 90%, 95%

Metcon
180609
In a team of 2, complete the following
15 Minute AMRAP:
50 Sandbag Step ups
50 Partner Push ups
50 Overhead Squats 75/55
50 Partner Sit Ups

Individual variation:
15 Minute AMRAP:
25 sandbag Step ups
25 Hand Release Push ups
25 Overhead Squats 75/55
25 Medball Sit ups
Mobility
Supine Twist
Thread the needle
Couch Stretch

Monday Schedule: 
All our Coaches are on vacation this week, meaning that you all get to spend a little more time with Coach Carter this week :)

5am CrossFit with Coach Carter
6am CrossFit/ Beginners CrossFit with Coach Carter

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

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

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






















"Never venture, never win"- The Art of War

Warm UpROM, 3 Minute Meditation, #22kill +1
Olympic Line Drills

MetconNUTTS
For Time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Mobility
Legs up wall
Thread the needle
Couch 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





















"You are enough"- Cora Hofmann
ROM, 3 Minute Meditation, #22kill +1

Warm Up-Burgener
Strength
POWER SNATCH
4-3-2-1-1-1
75%-80%-85%-90%-95%-95%

Metcon
CORA'S BIRTHDAY WOD
4 Rounds For Time:
6 Hang Power Snatches 75/55
7 Sit ups
18 Pistols

Mobility
Legs up Wall
Supine Twist
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
















"Great results, can be achieved with small forces"- The Art of War

Warm Up-ROM, 3 Min Meditation, #22kill +1
Olympic Line Drills

Strength-FRONT SQUAT4-3-2-1-1-1
75%-80%-85%-90%-95%-95%

Metcon
180602
For Time:
18 Toes To Bar
9 Thrusters 115/75
1 Rope Climb
24 Toes To Bar
12 Thrusters 115/75
2 Rope Climbs
30 Toes To Bar
15 Thrusters 115/75
3 Rope Climbs

Mobility
Couch Stretch
Pigeon
Cobra

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



























"He who is prudent and lies in wait for an enemy who is not, will be victorious” - The Art of War

Warm UpROM, 3 Minute Meditation, #22kill +1
Tabata- Lunges, KB DL, Good Mornings, Glute Bridge

Strength-SUMO DEADLIFT4-3-2-1-1-1
75%-80%-85%-90%-95%-95%

Metcon
180602
10 Minute AMRAP:
7 SDLHP 95/65
7 Box Jumps
7 KB Swings 70/53
7 HSPU

Mobility
childs pose
up/down dogg
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





















"He will win, who knows how to handle superior, and inferior forces"- The Art Of War

Warm Up-ROM, 3 Min Meditation, #22kill +1
Medball Clean Drills

Strength-POWER CLEAN POWER JERK4-3-2-1-1
75%-80%-85%-90%-95%

Metcon
180602
12 Minute AMRAP:
200 Meter Run
10 Clean and Jerks 135/95

Mobility
Thread the needle
Pigeon
Wall calf stretch

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



























“The relationship between the difficulty of a task we take on, and our training or experience in performing said task, impacts our ability to remain present and access flow.”

Mark Divine, Kokoro Yoga: Maximize Your Human Potential and Develop the Spirit of a Warrior--the SEALFIT Way

Warm Up-ROM, 3 Minute Meditation, #22kill +1
Olympic Line Drills

Metcon
RENE
7 Rounds For Time:
400 Meter run
21 Walking Lunges
15 Pull Ups
9 Burpees

If you have a 20 lb vest or body armour, wear it

Mobility
Couch Stretch
Legs up wall
thread the needle

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












“A wolf of fear resides in our minds ready to pounce at the slightest danger.”
Mark Divine, Unbeatable Mind: Forge Resiliency and Mental Toughness to Succeed at an Elite Level

Warm Up-ROM, 3 Minute Meditation, #22kill +1Tabata- Single Leg KB DL, Good Morning (barbell)

Strength
DEADLIFT
6 X 2 : 90%

Metcon
180526
11 Minute AMRAP:
5 Deadlifts 185/135
10 Box Jumps 24/20
100 Meter Sprint

Mobility
Up/Down Dogg
Pigeon
Wall 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- Devil Dogg Barbell Club Olympic Weightlifting with Coach Alex and Coach Lexi
















“The greater the obstacle, the more glory in overcoming it. —CONFUCIUS”
Mark Divine, 8 Weeks to SEALFIT: A Navy SEAL's Guide to Unconventional Training for Physical and Mental Toughness

Warm Up-ROM, 3 Minute Meditation, #22kill +13 Min AMRAP: 10 Goblet Squats, 10 Lunges, 10 Jumping Squats, 10 Hollow Rock Supermans

Strength
BACK SQUAT
6 X 2 : 90%

Metcon
180525
3 Rounds For Time:
20 Front Squats 135/95
20 Pull Ups
20 Handstand Push ups

Mobility
Couch Stretch
Childs Pose
Thread the needle

Schedule
5 am CrossFit with Coach Ker 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





















“Slow Is Smooth, Smooth Is Fast” Mark Divine, 8 Weeks to SEALFIT: A Navy SEAL's Guide to Unconventional Training for Physical and Mental Toughness
Warm Up-ROM, 3 Minute Meditation, #22kill +1Medicine ball clean drills

Strength
CLEAN AND JERK
6 X 2 : 90%

Metcon
180525
14 Minute AMRAP:
2-4-6-8-10-12....
Power Clean 115/75
Toes to Bar

*40 Double Unders Between each set

Mobility
Wall Calf Stretch
Thread the needle
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

























“success in life is internal and comes from developing mastery over yourself, and using this mastery so you can serve others in the fulfillment of your purpose.”
Mark Divine, Unbeatable Mind: Forge Resiliency and Mental Toughness to Succeed at an Elite Level

Warm Up-ROM, 3 Min Meditation, #22kill +1,Olympic Line Drills

MetconFORREST
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
Legs up wall
Childs Pose
Up/Down Dogg

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 DDC Movie Night: Lone Survivor















“Wether you won the event or not, you can guarantee that you win the aftermath with how you choose to view what happened and create a positive response to it”
Mark Divine, The Way of SEAL: Think Like an Elite Warrior to Succeed and Lead in Life

Warm Up-ROM, 3 Min Meditation, #22kill +13 Minute AMRAP: 10 Goblet Squats, 10 Second squat hold, 20 sit ups, 3 rope raises/lowers

Strength-FRONT SQUAT
6 X 2 : 90%

Metcon
2018 CROSSFIT REGIONALS EVENT 6
For Time:
4-3-2
Rope Climbs 
16-12-8 
Thrusters 155/105

Mobility
Couch Stretch
Childs Pose
Thread the needle

Thursday 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

7 pm Devil Dogg Barbell Club with Coach Alex
















“What would you do differently if you knew you had one year to live?”
Mark Divine, Unbeatable Mind: Forge Resiliency and Mental Toughness to Succeed at an Elite Level

Warm Up
ROM, 3 Min Meditation, #22kill +1Tabata- Side lunge, KB deadlift, Supermans, Burpees


StrengthSUMO DEADLIFT6 X 2 : 90%
2 Minute Rest between sets

Metcon
180518
12 Minute AMRAP:
200 Meter Sandbag Run
10 Sumo DL high pulls 95/65
10 Lateral Burpee Box Jump Overs

Mobility
Wide leg forward fold
Pigeon
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 with Coach Carter and Coach Kellee














“Breathing is free medicine, and the daily practice of breath control leads to optimal health”
Mark Divine, Unbeatable Mind: Forge Resiliency and Mental Toughness to Succeed at an Elite Level

Warm UpROM, 3 Min Meditation, #22kill +1Burgener

Strength
POWER SNATCH
6 X 2 : 90%

Metcon
180518
For Time:
1 Mile Run
Then,
5 Rounds:
10 DB/KB Snatches 50/35
2 Ring Muscle ups

Mobility
Thread the needle
Wall Calf Stretch
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





























“An embrace of simplicity offers another potent and liberating opportunity. It allows you to reduce the number of commitments, material possessions, and unsupportive relationships we burden ourselves with. These tend to clutter the mind and weigh you down.”
Mark Divine, Unbeatable Mind: Forge Resiliency and Mental Toughness to Succeed at an Elite Level
Warm UpROM, 3 Min Meditation, #22kill +1
Med Ball Clean Drills

Strength
POWER CLEAN, POWER JERK
6 X 2 : 90%
3 Minute Rest

Metcon
180518
14 Minute AMRAP:
7 Clean and Jerks 135/95
14 Chest to Bar Pull ups
21 Wall Balls
56 Double Unders

Mobility
Couch Stretch
Legs up wall
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


“Consistency is the omnipotent force behind change.” 
Mark Divine, Unbeatable Mind: Forge Resiliency and Mental Toughness to Succeed at an Elite Leve

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

Metcon
MOORE
Complete as many rounds as possible in 20 Minutes of:
1 Rope Climb
400 Meter Run
Max Reps HSPU

Mobility
Thread the needle
Childs Pose
Legs up wall

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















“The point is that hard work is good for you and shouldn't be avoided. Our pop culture and government have vilified anything hard as "bad." This is a shame because humans grow through hard work and atrophy when things are too easy.”

Mark Divine, Unbeatable Mind

Warm Up
ROM, 3 Min Meditation, #22kill +1
3 Min AMRAP:
10 Good Mornings
30 Second Glute Bridge
10 Single Leg KB DL

Strength
DEADLIFT
6 X 4 : 85%
2 minute rest between sets

Metcon
180509
4 Rounds For Time:
6 Deadlifts 275/165
9 Box Jumps 30/24
12 Sit ups
200 Meter Run

Mobility
Forward Fold
Childs Pose
Wall 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- Devil Dogg Barbell Club Olympic Weightlifting with Coach Alex and Coach Lexi






























“The moment you say “I know everything” is the end of your growth. —SHARON LEE, AMERICAN AUTHOR (1952” 
Mark Divine, The Way of the Seal: Think Like an Elite Warrior to Lead and Succeed

Warm Up
ROM, 3 Min Meditation, #22kill +1

Strength
HANG SQUAT SNATCH
6 X 3 : 85%
2 Minute Rest Between sets

Metcon
2018 REGIONALS EVENT 4
For Time:
2 Rounds
10 Snatches 175/125
12 Bar Facing Burpees

Then

2 Rounds 
10 Snatches 115/75
12 Bar Facing Burpees

Mobility
Thread the needle
Childs Pose
Pigeon

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















“The hardest challenge is to be yourself in a world where everyone is trying to make you be somebody else. —E. E. CUMMINGS, POET (1894–1962)” 
Mark Divine, The Way of the Seal: Think Like an Elite Warrior to Lead and Succeed

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

Strength
CLEAN AND JERK
6 X 3 : 85%

Metcon
180509
20 Minute AMRAP:
10 Squat Cleans 155/105
20 Dips
30 Pull Ups
40 Lunges
50 Double Unders

Mobility
Legs up wall
Thread the needle
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 Olympic Weightlifting with Coach Carter















Make a new routine out of shaking things up. This will forge new pathways in your brain, help you to avoid blind spots and rutted thinking, and spice up your life in general. You can easily apply this drill at a team level, also.” 
Mark Divine, The Way of the SEAL: Think Like an Elite Soldier to Lead and Succeed

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

Strength
BACK SQUAT
6 X 4 : 85%
2 minute rest between sets

Metcon
180509B
For Time:
21-15-9
Overhead Squats 115/75
Toes to Bar
400 Meter Run between rounds

Mobility
Pigeon
Couch Stretch
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















“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win. —Sun Tzu” 
Mark Divine, Unbeatable Mind

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

Metcon
MURPH
For Time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*If you've got a twenty pound vest or body armor, wear it.
Split the work into two rounds, start and finish with a mile run

Mobility
Wall Calf Stretch
Thread the needle
Couch 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






























“Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act their dream with open eyes, to make it possible.”

Mark Divine, The Way of the SEAL: Think Like an Elite Soldier to Lead and Succeed

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

Strength
POWER SNATCH
6 X 2 : 85%
Rest 2 Minutes in between sets

Metcon
180504C
4 Rounds For Time:
9 Power Snatches 95/65
36 Double Unders

Mobility
Wall Calf Stretch
Thread the needle
Wall Arms 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






























“To achieve SEAL-worthy success, you must: • establish your set point, turning a deep sense of values and purpose into a touchstone that will keep your feet in the sand and your eyes on the goal.? Mark Divine, The Way of the Seal: Think Like an Elite Warrior to Lead and Succeed

Warm Up
Rom, 3 Min Box Breathe, #22kill + 1, Line drills

Strength
FRONT SQUAT
6 X 4 : 85%

Metcon
180504
In Teams of two, complete the following:
100 Sumo Deadlift High Pulls 75/55 Resting Partner Holds A Plank
100 T2B/HKR Partner Holds onto Rig
100 Push Press 75/55 Resting Partner performs Farmers Hold (Kettlebell) 53/35
180504B

Individual Version:
50 SDLHP 75/55
2 Minute Plank
50 T2B
2 Minute Hang on Rig
50 Push Press 75/55 
2 Minute Farmers Hold (Kettlebell) 53/35

Mobility
Thread the needle
Up/Down Dogg
Half Split

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






























“It takes discipline to focus only on high-value targets instead of giving in to the temptation of the low-hanging fruit life serves up daily.” 
Mark Divine, The Way of the SEAL: Think Like an Elite Soldier to Lead and Succeed

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- Side Lunge, Good Morning

Strength
SUMO DL
6 X 4 : 85%
2 Minute Rest Between Sets

Metcon
BRIAN'S GOING AWAY WOD
16 Minute AMRAP:
10 Tire Flips
10 Burpees over the tire
400 Meter Sanbag Run

Mobility
Legs up wall
Figure 4 on the wall
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 with Coach Carter






























“When a man is beaten, tormented and defeated…He is ready to learn something. —Emerson” 
Mark Divine, Unbeatable Mind

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

Strength
POWER CLEAN
6 X 3 : 85%
2 Minute Rest Between Every Set

Metcon
180504
9 Minute AMRAP:
3 Hang Power Cleans 115/75
5 Power Jerks
7 Wall Balls

3 REP MAX TOUCH AND GO POWER CLEAN
Take 6 minutes to find heavy three rep max
1 X 3 :

Mobility
Childs Pose
Couch Stretch
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


























“To live an uncommon life, one needs learn uncommon disciplines.” 
Mark Divine, Unbeatable Mind

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

Metcon
WILLY
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

Mobility
Legs up wall
Couch Stretch
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




































"Always meet your commitments. Do more than is expected of you. Do things faster than expected. Achieve better results than expected. Do all of the above with integrity and with little fanfare.”

Mark Divine, Unbeatable Mind

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

Strength
BACK SQUAT
5 X 6 : 75%

Metcon
180428
14 Minute AMRAP:
200 Meter Run
12 Pistols/Box Step Ups/Lunges
24 Push ups

Mobility
Couch Stretch
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 
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
















“When you bring your full attention to each moment, a day is a complete lifetime of living and learning,”

Mark Divine, The Way of the Seal: Think Like an Elite Warrior to Lead and Succeed"

Warm Up
ROM, 3 Min Box Breath, #22kill +1
Tabata- KB single leg DL, Good Mornings, Glute Bridge, Supermans

Strength
DEADLIFT
6 X 3 : 75%

Metcon
180428
5 Minute AMRAP:
10 Deadlifts 225/155
15 Sit ups

Rest 3 Minutes

5 Minute AMRAP:
10 HSPU
15 Dips

Mobility
Thread the needle
Pigeon
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 
6pm CrossFit/ Beginners CrossFit with Coach Alex

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



























"The temporary pain of self-discipline is far superior than the permanent pain of regret" Coach Divine

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

Strength
CLEAN AND JERK
6 X 3 : 75%

Metcon
180428
For Time:
10 Thrusters 95/65
50 Double Unders/ 100 Singles
10 Thrusters 95/65
100 Double Unders/ 200 Singles
10 Thrusters 95/65
150 Double Unders/ 300 Singles

Mobility
Wall Calf Stretch
Half split
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



















"Without a focused mind, results are happenstance, unreliable." Richard Machowicz, U.S. Navy Seal

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

Strength
SNATCH
6 X 3 : 75%

Metcon
180428
3 Rounds for Time:
8 Hang Power Snatches 75/55
16 T2B
400 Meter Run

Mobility
Couch Stretch
Up/Down Dogg
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






























"A lot of people need more work and less talk. More action, less complaining. We need to hear less about their feelings and see more of their effort."- Page 197 of Resilience by Eric Greitens

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

Metcon
OZZY
7 Rounds For Time:
11 Deficit HSPU
1000 Meter Run

Mobility
Legs Up Wall
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 Carter
5pm CrossFit/ Beginners with Coach Carter



























"We should move through fear to courage. We should move through suffering to strength. We should move through pain to wisdom. But sometimes we don't have to move at all. We simply have to be, and to practice the virtue of restful joy in a world that is not at rest."- Page 276 of Resilience by Eric Greitens

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

Strength
POWER SNATCH
6 X 4 : 75%

Metcon
180421B
4 Rounds For Time:
14 KB/DB Snatches 53/35
7 Burpees over the KB/DB

Mobility
Childs Pose
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 
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
















" '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

Top