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Training Structure and New Class!

GR levitating a wallball with his mind - PC: Oscar Bravo

Hello team,

As we continue to navigate the new protocols at the gym, we want to make sure you get as many opportunities to train as possible. With reduced capacity in our classes, we've been working hard to find solutions to getting more people in.

One class that is consistently busy is the MWF 12 noon class. Now with 7 people allowed, some members are not able to attend during the midday. So starting tomorrow, we've added a 1:15 - 2:15pm class to help create more capacity. Feel free to start registering for that time slot right away!

Moving forwards with our programming, we're changing the flow of the training content slightly. Our focus is on strength and skill development, and I wanted to share what the content of the training days will look like while we're in the current state of partial lockdown.

Monday-Tuesday will continue to focus on Back Squat development. You have been doing very well with tracking your lifts and hitting some good numbers, and with 4 more weeks to go, we'll look to continue that trend. We're going to add a strong gymnastics strength and skill focus to the Mon - Tues classes that will introduce and refine pullups, toes to bar, handstand pushups, and pistols.

We're moving our Deadlift training to Wednesday - Thursday and are going to follow that up with a serious strength session similar to what you did this past Friday-Saturday. Treat this day as a great opportunity to bump up your numbers in the big lifts and accessory exercises.

Friday and Saturday will bring an Olympic Weightlifting focus. More practice of snatches, clean and jerks, and other accessory movements will feature on these days.

With the above format, we are sure to move all of our strength and gymnastics skills forward! I'm really excited about the opportunity that this presents to us to get more efficient and powerful in these movements, with an eye for the upcoming CrossFit Open in February.

Train hard and see you soon,




WARM UP: 2 rounds

10 reverse lunges

8 double crunch

6 cossack squats

4 pushups


TEMPO BACK SQUAT: 5 x 3 reps, Tempo 4 - 1 - x

Use this session to unload your spine a bit while working to improve posture and technique. Stay true to the tempo and don't worry too much about the weight!


Alternate E90s between:

Strict Pull-up 4-4-2-2-2


Strict Handstand Push-up 5-5-5-5-5

Increase difficulty of the pullups as you go by reducing band assistance, adding weight, or moving to chest to bar. CP can go to strict ring MU if space allows and you can do them!

Strict HSPU scale as needed by using yoga blocks, doing wall walks (1-2 per round), HS holds, or partial wall walk holds.

CP can go to deficit HSPU

Accessory Cashout (if time allows)

Rotate through:

Strict Knees-to-elbow 5-5-5-5,

Single Arm Dumbbell Row 8-8-8-8,

Ring Dip 5-5-5-5

Rotate through on your own time but keep your breathing rate down. Grab two dumbbells and use the lighter one for the first two sets then the heavier one for the other sets.

Scale ring dips to jumping or leg assist, banded, or do a leaning pushup with the rings instead. If you're strong on these, do them with weight or for higher reps


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