7-1-13 New Strength Program!

Starting on July 8th

We will be experimenting with a new way of programming out strength portions of the workouts this month. Rather than programming the same strength workout for everybody on the same day (which leads to members missing deadliest day or squat day), We will program the strength out for a week.

We will post a pool of movements, sets, reps and percentages for each week. Choose one movement for each day that you come in. We will program 15 minutes of strength for each wod class and 15-20 minutes for the actual WOD. We hope this will allow for members to get the full array of our programming and provide consistent results. Since every member has at least 3 days per week with us, we will program 3 movements, on days that you do not want to do strength or have already completed the strength for the week, we will have a skill or mobility drill for you to work on until the WOD begins.



a) squat 4×9 @.70

b) Strict Press 5X5 @.70

c) Deadlift  work up to a 1RM


-If you come in 3x week, you will select a different strength movement for each day you come in.

-If you come 5x week, you will select a different strength movement for three days and work on skill/mobility for 2 days

so…I am coming 4 days next week, this is why my workouts will look like

Monday- (a) squat 4×9 @.70 + the wod

Wednesday- (b) Strict Press 5X5 @.70 + the wod

Thursday-(skill/mobility) + the wod

Friday-(c) Deadlift  work up to a 1RM +the wod

This way I have hit all of the strength requirements for the week and done 4 wods.

Our goal as a gym for this month is to improve our “CrossFit Total” this is a workout that consists of a heavy or maximal 1 rep for the Strict press, Squat, and Deadlift.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor.

They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

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.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

[youtube id=”Ne5FGRvP5Is”]



“CrossFit total”

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1


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