#bless the usa

For time:
100 Wall Balls (20/14)
50 Toes to Bar *Scale to Hanging Knee Raises or Weighted Ab Mat Sit Ups (20/14lbs)
25 Strict Handstand Push Ups *Scale to kipping HSPU or Strict DB Press (35/20lbs)
-Rest 5 Minutes-
75 Wall Balls (30/20)
50 Toes to Bar
25 Strict Handstand Push Ups

Target Time each set: sub 9 minutes

Time Cap each set: 15 Minutes


#Strict Muscle Snatch + Pressing Snatch Balance + Snatch Drop + Sots Press:
– 3 sets x (3+3+3+3) @ light weight
* rest 60-90 seconds between sets *

Muscle Snatch

Pressing Snatch Balance

Snatch Drop

Sots Press

#Snatch Pull + Snatch High Pull + Power Snatch:
– (1+1+1) x 4 sets. Build up to 70-75% of 1RM Snatch
*Rest 60-90 seconds between sets *

– Build to a heavy single in 6-8 sets
* rest 60 seconds between sets *

#Snatch Pull:
– 5×3 @ 90% 1 RM Snatch
*Rest 60-90 seconds between sets*


As mentioned we will start to include the Bodybuilding track daily. Do ALL, SOME or NONE.

Strict Pull Ups
3-5 sets: 7-10 reps
-Rest 90 sec b/t sets-
*Focus: Control should be shown across sets. Athletes should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more.

Bent-over Barbell Row
3-5 sets: 6-8 reps.
Increase weight across reps. Works towards moderate/heavy sets. Avoid contact with the floor between reps.
*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Barbell should come to the hips/lower abdomen. Use a thumbless grip to focus on back engagement

Double DB Prone Row
2-4 sets: 10-12 reps; increasing weight across sets.
Set a bench on two boxes to give the athlete enough room to completely extend the arms without contacting the floor. Lay face down on the bench.
*Focus: Strong contraction of the back. Chest can slightly raise off the bench but utilize the bench to stabilize the torso and minimize the amount of momentum assistance from the torso during the pull.

Single Arm DB Row
2-4 sets: 10-12 reps (each side)
Increasing weight across sets or staying the same. Brace against a bench or another surface.
*Focus: Go through full range of motion during the pull and feel the stretch through the lat /rhomboid when extending the arm.

Standing Alt. DB Curl 3 sets: 10-12 alt curls (each side)
*Focus: Quality over quantity of weight used during these sets.

Barbell 21’s 3 sets:
7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.
Keep weight on the light to moderate side
*Focus: Quality over quantity

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get more information

“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.

learn more about our membership options

Fill out the form below to get started.