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Nutrition Course and PUSH Week WOD 1!


We're about one week out from the start of the Nutrition Basics Course. If you haven't heard already, this course is designed to give you the knowledge to build a healthy nutrition plan that supports your fitness, weight control, and performance goals. This course is for EVERYONE who simply wants to have more knowledge and skills to apply to their nutrition.

Unlike many of the "6 week challenges", we're not going to tell you to drink more water in week 1 then add broccoli in week 2... we're going to illustrate how food, macros, and calories interact with your body, and how you can make adjustments depending on your goals. This is literally a "course" on nutrition!

Think about people in your family that might need some knowledge or nutritional support - you can refer them to this course or take it yourself and pass the information on. Nutrition is the platform for our health, and now is the time to get it dialed in!

Click on THIS LINK to register.

The course runs via Zoom on Sunday nights from 745-8, and recordings will be available... all kicking off on July 18!



For many CrossFitters, the name "Fran" creates a bit of nervous excitement. This is a simple workout, but very effective in it's construction. This wod has been done literally tens of thousands of times by people in CrossFit gyms across the globe, and is one of our current in-house leaderboard workouts. Check out the chalkboards hanging above the kettlebells and you'll see some of the legendary scores that have been put down by our members!

The ultimate goal for top level crossFit athletes is to get under 2 minutes for the full sequence. It's only been done a few times, but it is incredible to watch. Take a look at the video below to see the kind of speed and consistency needed to make that happen!

Whatever the scaling option you choose to perform, give it your 100% effort... it's PUSH Week after all!

Coach Cam



WARM UP: 3 rounds

jog 200m

Cossack squat 4/side

T rotation plank 4/side

Barbell rows (can add some plates or use empty bar) x 12

SKILL: FRONT SQUAT (leg priming and warm up - keep these light, crisp, and smooth)

5 x 3 @ 65-70% effort, go E2M


Remember to log your scores in BTWB to count towards the PUSH week totals... anyone can win, but you have to enter your scores! There are three different scaling options in BTWB so choose the right one and record your score as RX for that category. Good luck!

TIME CAP: 12 minutes. So if you're in between scalings and want to go for a solid effort at a harder level, this gives you an "out". Any reps remaining get added on top of the time cap. So say 9 pullups remaining at time cap = 9 seconds added to 12 minutes = 12:09 in BTWB.


21-15-9 reps, for time of:

Thruster, 95/65 lbs,



21-15-9 reps, for time of:

Thruster, 45/35 lbs

Jumping Pull-up


21-15-9 reps, for time of: Thruster, 115/75 lbs Chest-to-bar Pull-up

Option of 7-5-3 of ring MU sub for ctb pullups


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