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Competition Training Returns!

Hey team!

I am very excited to announce that we are going to be starting up our Competition team Programming. For some of you this will be re-introduced from the past, as you have already been a part of this programming, or for some, this is a new opportunity to jump on if you are interested in competing in CrossFit. I think this is a better time than ever to start back up. With the Open now a month past, I think a lot of us had the competitive fire lit in us, and are excited to put in the work.

Competing in CrossFit can be a bit different for everyone, whether it’s doing more online competitions, a local competition in the future, or just wanting to improve on the Open for 2022. Maybe you were close to that top 10% and would like to work towards that, or maybe you really enjoy being on the competition floor, either individually or with some teammates. If that’s you, this program is for you.

We do want to ensure some skills are already there, for example; CTB, TTB, HSPU, Olympic lifts proficiency, and some higher skills will be good to work towards, HS walk, Ring MU, etc. This program will give you the opportunity to work on your lifts and skills as well as your conditioning with them in workouts.

We are going to start with 3 extra sessions a week that will go align with our Class Programming, so Tues/Thurs you'll have an additional workout session, as well as an in person training session on Sundays from 9:30-11am. With the first one starting this Sunday May 2nd, and you will receive programming going forward for the upcoming week.

The cost will be $40 per month and you can add it to your profile right through the app! Since these workouts will be relatively advanced, it is recommended that you can perform ctb pullups, handstand pushups, and have full proficiency in the Olympic lifts… this will allow you to participate in the workouts safely and effectively!

I think this group will help motivate each other and keep us accountable towards reaching our goals moving forward, and as a team make it 10x more fun!

If you are interested in joining or have any questions regarding the program email me @

Coach Tia



WARM UP: 3 rounds

5/side lying thoracic rotations

5/side cossack squats

5 seconds per side samson lunge

5/side plank t rotations


Front Squat 6-1-6-1-6-1

Rest as needed between sets.

This series makes the 6's feel lighter and the 1's feel shorter! As you go, each set of 6 should be heavier (65-70-75%) and the 1's should also get heavier (85-90-95%). Those percents are ballpark numbers. Rest 2-3 minutes between sets to maximize output on the next set.


Do 4 intervals of 20 sec work, 10 sec rest at each station before moving on. For the row station, you stay there for 4+4 so 8 full intervals! Your lowest rep count for any interval of each exercise is your score.

This wod is 18 minutes long so make sure you have time allotted for it!

Tabata American Kettlebell Swing, 53/35 lbs

Tabata Push-up

Tabata Row

Tabata Row

Tabata Air Squat

Tabata Row

Tabata Row

Tabata Push-up

Tabata American Kettlebell Swing, 53/35 lbs

Scale KB and pushups as needed, can scale up to a weight vest (whole wod haha) if you have one.


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