Hey guys,

This is our deload week and you’ve earned a little extra rest!
We are providing similar volume as a typical week for many who have joined on in the past 3-4 weeks and are still feeling fresh. If you need extra rest on some days of this week then take it!

That could look like a few things: Also below is 6 reasons why you made need a deload week.

  1. Completely resting on a day when you’d normally workout (like a Tuesday or Wednesday)
  2. Only performing 1 part of the metcon instead of the multiple parts 
  3. Not going above 80% in the metcon
  4. Resting from the Strength and/or accessory
  5. Only do 1 session instead of multiple sessions
  6. A combination of 1-5 above

  1. Training is rarely fun anymore. 99%+ of us workout for fun! If working out is always just a chore or “have to” then take some extra time to rest and get outside of the gym. The workouts will still be here when you get back.¬†
  2. Lack of appetite for food compared to typical hunger levels
  3. Trouble sleeping or falling asleep compared to how you usually feel
  4. Constantly tired, fatigued and/or just feeling overtrained 
  5. Soreness levels are way beyond what they usually are
  6. Inability to keep intensity levels high (80%+) in most workouts

Usually, we try to grind through and get our workout in because it is a highlight of the day and makes us better! But let’s give our body some extra attention this week and really take note of how we feel, and respond appropriately. Enjoy the week!



30 Power Snatches (135/95) *Scale to 115/75
30 Power Clean and Jerks (135/95) *Scale to 115/75
60 Thrusters (95/65) *Scale to 75/55

Target Time: 10 minutes

Time Cap: 15 minutes

BeachFit Version (Minimal Equipment/No Barbell)

30 Alternating DB Power Snatch (50/35lbs)
30 Alternating DB Power Clean and Jerks (50/35lbs)
60 DB Thrusters *10R/10L


#Back Squat:
10 sets x 2 reps @90% 1RM Back Squat
* Rest 60-90 secs between sets

#Front Squat
– 5 sets x 3 reps @83% 1RM Front Squat 
* Rest 60-90 secs between sets

Optional skills test:

30 Muscle Ups for time


30 Burpee Chest to Bar Pullups

Target time: 3 min

Cap time: 7 min

Optional Cardio Work:

#mr magoo

10 Min AMRAP
20/15 Calorie Bike Erg
20 GHD sit ups
-Directly Into-
10 Min AMRAP
20/15 Calorie Bike Erg
2 Pegboards (OR 4 Rope Climbs)

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