Will be doing WOD and CASHOUT in class today. ALL STRENGTH work is optional today. Do a little, or all of it, or none at all. Listen to your bod.


#Jeff Gordon

6 Sets (1 Set every 5 Minutes) Scale to 4-5 Rounds if need
21 Chest to Bar Pull Ups *Scale to Pullups, Ring Rows or Barbell Rows)
15 Box Jump Over (24”/20”) Rx+(must clear the box) *Scale to 15 Lateral Barbell Hops – over and back is 1)
9 Thrusters (135/95) *Scale to 115/75 or 95/65lbs

Target Time each set: sub 2:30 minutes

Time Cap each set: 4 minutes at most.

This is a sprint workout so go FAST!!! You have plenty of recovery built in


12-10-8-8 Barbell Bench Press (Build to a challenging weight for each set)
3×6-10 Arnold press (Moderate/Heavy)
3×12 Rear Dumbbell Delt raises (Moderate)

Arnold Press
Rear Dumbbell Delt raises


#Behind the neck jerk:
Work to a heavy single in ten minutes.

During your rest between sets, perform:
Tall cleans + jerk + press in split: (1+1+1) x3

These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.

#Off The Blocks (right above the knee) x Snatch Waves :
3 @ 65-67%
2 @ 67-70%
1 @ 70-75%

-Rest 60-90 seconds-

3 @ 67-70%
2 @ 70-75%
1 @ 75-80%

-Rest 60-90 seconds-

1 @ 80-80+%

#Clean pull off blocks (right above the knee) + clean (right above knee) + jerk:
(1+1+2) x 5 sets. Work up to 80-90% 1 RM Clean and Jerk

#Deficit Snatch Deadlift (4in) for load:
– 3×3 @ 105% 1RM Snatch
– rest 60-90 seconds between sets –

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.