Max Out Week


This week we will test our 1RM (1 repetition maximum) in the benchpress, back squat, front squat, overhead press and deadlift.  Let’s be smart about this week.  We will max one lift out every day and then follow that with a WOD.  Think about what your personal goals are.  Are you trying to get bigger, faster, stronger?  Are you trying to get leaner?  Are you just trying to get in better overall shape?  Whatever your goals are, make sure you are leaving something in the tank for the next day.  Train today so you can train tomorrow.  Speak with your coaches about how to tackle these WODs to best meet your personal goals.


Bench Press – 1 RM (5-3-1-1-1-1-1….)



Hang Power Cleans 135/95





U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Hero WOD: “T.K.”

Complete as many rounds as possible in 20 minutes of:

8 Strict Pull-ups

8 Box jumps, 36″ box

12 Kettlebell swings, 2 pood

Weighted Push-ups


Strength:  Superset

Weighted Pushups 6-6-6-6-6

Side Plank 30s, L/R


For Time

10 Push-ups

50 Squats

20 Push-ups

40 Squats

30 Push-ups

30 Squats

40 Push-ups

20 Squats

50 Push-ups

10 Squats




Today we will run an 8:00 and 9:00am class.  Happy Thanksgiving everyone, stay safe!!  Please don’t worry about what you eat today, Louis C.K. sure doesn’t. 

Strength: Superset 

Back Squat 8-8-8 (light)

Goblet Squat 12-12-12


5 RFT – 

15 Thrusters 95/65

15 Pull-ups 

400m Run


Man Your Stations



5 rounds rotating station to station, 45 seconds on, 15 seconds off.

1. Rowing

2. Banded Anti Rotation, L

3. Banded Anti Rotation, R

4. KBS

5. Flutter Kicks

6. Wallballs


Team Chipper

Team WOD:

In teams of 3 with only 2 people working at a time complete the following chipper for time –  

99 Thrusters 135/105

99 Pull-ups

99 Burpees

99 Box Jumps 30/24

99 Wall Walks

333 Double-unders

99 American KBS 70/53

Cardio and Core

Don’t forget, today is the Olympic Lifting Seminar!  The beginner session is from 11:00am to 1:00pm and the advanced session is from 2:00pm to 4:00pm.  Bring your workout clothes and lifting shoes if you have them.


For Time – 

Run 800m

15 Push-ups

15 Hollow Body Rocks

Run 600m

30 Push-ups

30 Hollow Body Rocks

Run 400m

60 Push-ups

60 Hollow Body Rocks

200m Farmers Walk (Heavy)




Skill: Rowing

500m x 2 

250m x 2


Tabata intervals of the following –


RKC Planks


Side Plank, alternate L/R


Eight intervals of 20 seconds of work, 10 seconds of rest for each exercise.




Arnold was always a trailblazer.  He wore booty shorts before any CF chick!

Strength: Super Set

Bench Press: 2-2-2-2-2

Explosive Push-ups 4-4-4-4-4



20 Push-ups

20 KBS 53/35

20 Sit-ups

Partner Climb


With a partner, going round for round, work to get as many rounds as possible. 


7 min AMRAP

1 Rope Climb

200m Run


7 min AMRAP

100m Row

10 Ring Push-ups


7 min AMRAP

1 Sled Push, there and back

20 second L-sit