Wednesday, 5 October


PART 1: Strict Press

Build to a Heavy Set of 20 reps

*Score = Heaviest Load

PART 2: “Chipper Gone Bad”

100 Wallballs (RX 20/14) (Scaled 14/10)
80 Dumbbell Snatches (RX 50/35) (Scaled 35/20)
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (RX 50’s/35’s) (Scaled 35’s/20’s)
Max Calorie Row

*Score = Total Calories

Additional Work

  • 4-5 sets for quality (after)
    • 40 second D ball Hold
    • 20 Hip Extensions
    • 1 min weighted wall sit
    • 1 min rest
  • 45-60 min Zone 2 cardio, every 5 mins conduct 2 mins of jump rope or pistol squat work


“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows too many, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.

Tuesday, 4 October


Power Clean & Hang Clean

5 sets of 1 rep of [1 power clean + 1 squat clean] @ 70-75% of 1RM Clean


5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (RX 155/105) (Scaled 105/75)
1-2-3-4-5 Rope Climbs

Rest 1 Minute After Each Round

Score = Time it takes to complete the workout

Additional Work

  • Tall Squat Clean, 5 sets of 3 @ light weight, 3 sec pause at bottom of rep (before)
  • Halting Clean deadlift, 3 sets of 3 @ 90-95% of 1RM clean, 3 sec pause at mid thigh (before)
  • 40 min EMOM (after)
    • Min 1: Row Calories
    • Min 2: Strict weighted pull ups
    • Min 3: Row Calories
    • Min 4: Strict weighted ring dips
    • Min 5: Rest


“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

Is it a change of plan, or a change of vision?

We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.

Monday, 3 October


PART 1: Back Squat

Build to a Heavy Set of 3 Reps

*Score = Heaviest Load

PART 2: “Cement Legs”

On the 3:00 x 7 Rounds:
400 Meter Run
8 Front Rack Box Step-ups

Box: (24″/20″)
Barbell: (RX 95/65) (Scaled 75/55)

Additional Work

  • 4-5 Supersets for Quality, rest 1 min in between sets (after)
    • 50 second hang from bar
    • 30 GHDs
    • 100m Farmers Carry
  • 40-60 mins of Zone 2 cardio, every 5 mins conduct 2 mins of handstand skill practice (after)


“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Sunday, 2 October

Sweaty Sunday [PICK ONE]

20 Rounds For Max Meters:
1 Minute On
30 Seconds Off


“I would rather die of passion than boredom.” – Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path.

It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.

But… do we really?
Think back to a moment of uncertainty. The first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined… life would be so horribly boring. It wouldn’t be a life at all.

Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on.

Saturday, 1 October

0730- Olympic Lifting Practice and additional lifting work, this is not a structured class

0900- Class


“Freedom Sauce” Partner WOD

4 Rounds: movements must be completed in order
60 Overhead Squats (bar will come from the floor)
60 Bar-Facing Burpees
40 Calorie Row

Round 1: (RX 95/65) (Scaled 45/35)
Round 2: (RX 115/85) (Scaled 75/55)
Round 3: (RX 135/95) (Scaled 95/65)
Round 4: (RX 155/105) (Scaled 115/85)

*Score = Total Calories

Time CAP: 40 Mins


“What you resist, persists”.

What would you think about if I told you to not to think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what to do.

Turn “don’t slow down” into “I can hold this pace”.
Turn “don’t mess this up” into “focus on a clean jumpshot”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Friday, 30 September


EMOM 12 (pick a rep scheme that you can maintain for all 6 rounds for each push/pull movement)

Even: Pulling to include ring muscle ups, bar muscle up, butterfly pull ups, banded pull ups

Odd: Pressing to include strict ring dips, handstand push ups, push ups, assisted push ups


For Time [30 Minute Cap]:
300 Double Unders (450 single unders)
2 Mile Run
100 Toes to Bar

Partition However You’d Like

*Score = Total time.


“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire

Three themes to take into our day.

To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.

To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Thursday, 29 September


PART 1: Deadlift

Build to a Heavy Set of 15

*Score = Heaviest Load

PART 2: “Popeye”

For Time:
200 Meter Farmers Carry
60/40 Calorie Row
20 Dumbbell Box Step Overs
60/40 Calorie Row
20 Dumbbell Box Step Overs
60/40 Calorie Row
200 Meter Farmers Carry

Dumbbells: (RX 50’s/35’s) (Scaled 35’s/25’s)
Box: (24″/20″)


“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Wednesday, 28 September



1 rep legless rope climb (Scaled normal rope climb) (Scaled V2 short rope practice on rig)

“Me, Myself & I”

5 Rounds For Time [40 Minute Cap]:
50 Air Squats
400 Meter Run
30 GHDs (40″/37″) (Scaled Ab Mat Sit-ups)
20 Push-ups
10 Chest to Bar Pull Ups (Scaled Strict Pull-ups) (Scaled V2 Banded Strict Pull Ups)

*Score = Time it takes to complete the workout

Additional Work

  • 10mins of handstand skill practice (before)
  • 40-60mins of Zone 2 cardio (after)


“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way of greatness.
Adversity is the way to greatness.
This is the championship mindset.

Tuesday, 27 September


PART 1: Strict Press

Build to a Heavy Single

*Score = Heaviest Load

PART 2: “The Sweet Escape”

For Time:
15 Unbroken Clean & Jerks
1200m Run

Rest 3 Minutes

12 Unbroken Clean & Jerks
1200m Run

Rest 3 Minutes

9 Unbroken Clean & Jerks
1200m Run

[Every Break]:
200 Meter Penalty Lap

Barbell: (RX 135/95) (Scaled 95/65)

Additional Work

  • 2-3 Sets of 12-20 Strict Hand Stand Push Ups (before)
  • 5 X 3 Behind the Neck Split Jerk @ light weight, 3 sec pause in the catch (before)
  • 3 X 5 Deficit Clean Pull @ 90-95% of 1RM clean, 2in deficit (before)
  • 40min EMOM (after)
    • Min 1-2: 400/300m row + max reps double unders
    • Min 3-4: 400/300m run + max distance sandbag or back rack barbell carry (150/100)
    • Min 5: rest


“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.

Monday, 26 September



3 X 5 @ 70-75% of 1RM, 4-5sec Isometric (hold slightly below parallel at the bottom of the squat)

“Home Plate”

1,000/800 Meter Row
12 Front Squats (RX 155/105) (Scaled 115/85)
Max Burpees Over the Bar

1,000/800 Meter Row
12 Front Squats (RX 155/105) (Scaled 115/85)
Max Burpee to a Target

1,000/800 Meter Row
12 Front Squats (RX 155/105) (Scaled 115/85)
Max Burpee Pull-ups

1,000/800 Meter Row
12 Front Squats (RX 155/105) (Scaled 115/85)
Max Burpee Box Jumps (24″/20″)

Additional Work

  • 10mins of Jump Rope of Pistol Squat Practice (before)
  • 2-3 sets of 12-20 strict Pull Ups (before)
  • 40-60mins of Zone 2 cardio (after)


“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.