USAW L1 Certification @ KCI CrossFit

January 5th & 6th @ KCI CrossFit

The scope and sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development. The course includes theoretical classroom, and practical application over 2 days.

Registration cost $499

Sign Up HERE! 

For more information email

Friday, September 21st WOD

Rx WOD:  For time

10 Clean and jerks 135/95

change weights
8 Clean and jerks 155/105

change weights
6 Clean and jerks 185/115

change weights
4 Clean and jerks 205/135

change weights
2 Clean and jerks 225/145

Rx+ (males only)


Int and Beg  athletes should choose lighter ascending weights sticking with the format of:

50%, 60%, 70%, 80% and 90%, respectively


Every 90 seconds for a total of 5 sets:

Front squats

-3 at 80%

Tuesday, September 18th WOD


-500/400m row

-20/15 Kipping Handstand push ups (25-lb plate under each hand)

-ME Toes to Bar

Rest 3 minutes

Repeat x2 (Total 3 rounds)


-500/400m row

-20/15 Pike push ups (ab mat)

-ME Toes to bar (sub hanging knee raises)

Rest 3 minutes

Repeat x2 (Total 3 rounds)


-450/350m row

-20/15 HR push ups

-ME Hanging knee raises (sub ab mat sit ups)

Rest 3 minutes

Repeat x2 (Total 3 rounds)

Monday, July 23rd WOD

Every two minutes for 32 minutes

Minutes 0:00-2:00

-1 Clean Deadlift

-1 Hang Power clean

-1 Front squat

-1 Front rack lunge (per leg)

-1 Back squat

-1 Back rack lunge (per leg)

Minutes 2:00-4:00

-300m run

Continue with this pattern, alternating between the barbell complex and the run.

Friday, June 29th WOD

WOD:  4 Rounds, AMRAP 3

-50 DU’s

-15 Chest to bar pull ups

-AMRAP Snatch

Rest 3 minutes



Round 1:  135/95

Round 2:  155/105

Round 3:  170/110

Round 4:  185/115



Round 1:  115/80

Round 2:  135/95

Round 3:  145/100

Round 4:  155/105



Round 1:  75/55

Round 2:  95/65

Round 3:  115/80

Round 4:  135/95



Discuss with Coach

Monday, June 18th WOD

WOD:  For load

“The New CrossFit Total”


-Bench press

-Overhead squat

The New CF Total  is the sum of the best of three attempts.  The bench press and the overhead squat are performed from the rig.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Tuesday, June 5th WOD

WOD:  For time

-800m run

-21 DB Walking lunges 50/35-lb (1 DB OH, 1 DB in front rack)

-21 Toes to bar

-600m run

-15 DB Walking lunges

-15 Toes to bar

-400m run

-9 DB Walking lunges

-9 Toes to bar

Monday, May 28th: Memorial Day MURPH

Today we honor the men and women who have served and given their life in the service of our country.  Please join us at 9:15am for class. Note that there will be modifications or team options for beginners.  We will grill and chill post workout! BYOS!!!

One class, 9:15am only:


-1 mile run

-100 Pull ups

-200 Push ups

-300 Squats

-1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Break up the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.