Monday – Health


– Strength: Similar intent to last week, 4 “speed sets” then 3 heavy sets but this week working to a heavy 2. This should not be a max. Try to beat last weeks weight by 10#s.

– Metcon: Benchmark workout today. If you’ve done this one before, try to beat your previous time. If not, have a game- plan before starting. KBS should be able to be done in big sets (at least 10/10). Last done on 12/29.


1) Wide Stance Box Squat : 4 x 4 @ 65%, every 60s. *Use a 15″ Box Then, 3 sets of 2 of up to a challenging set. Rest 90s-2:00 *Same box now working up to a heavy set of 2 resting 90s-2:00 between sets. This should heavy but not a max.

2) Metcon Warm-up:

2 Rounds:

25 singles

10 KBS

3 Burpee Box Jumps

Rest 60s.


“Double Jump”

5 RFT:

75 Single Unders

20 KBS (35, 25)

10 Burpee Box Jumps (20, 16)

18:00 Cap


1a) Banded Alphabet : 2 x 1 full set on each side. Rest 30s.

1b) Glute March w. 2 count glute squeeze on each rep: 2 x 10 each. Rest 30s.

Friday – Health


“Open WOD 18.2” A

lternate Option

8 Rounds with a partner:

Row 500 Meters

10 DB Man Makers (25, 15)

30:00 Cap

*Effort for this piece should be sustainable, around 80%; 1:1 work/rest


8-10 Minutes of Low Effort Work @50-60% of Bike, Run, or Row then, Reverse Hypers, 2 x 15-20

Member of the Month – Meaghan Horner

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How did you hear about us?

My parents discovered Crossfit about 7 years ago. They got into crossfit first and I slowly became more and more interested. I would come to some classes here and there but I finally joined and started coming religiously a little over a year ago.

 What did you do for fitness before starting CrossFit? Why did you stop?

I went to Planet Fitness or the YMCA every once in a while. I never felt like I got anything out of it. I never knew what workouts to do and I wasn’t working hard enough to see results.

How has our gym helped to get you back on track with your fitness?

I love knowing that I will always have someone at CrossFit encouraging me or pushing me to do better. I love that the workouts are already planned out for m.

What was the deciding factor as to why you choose to become a member at our gym instead of another gym in town?

I know when I leave the gym I will have worked as hard as I could. The community is so friendly and encouraging. Something you don’t get at all gyms. My whole family has been a part of Crossfit FW and it’s fun to workout together and  have some friendly competition to make you work harder.

Was there anything that made you hesitate at first about becoming a member? If so, what was it? And how did we help you overcome them?

I thought that it would be too hard but it’s not. I like that you can adjust the workouts to fit your level. Anyone can do it!

What differences have you experienced since starting at our gym?

I started to notice that I can feel myself getting stronger. It takes time and some commitment but it’s so rewarding to see and feel the results you want!



– Strength: 4 sets of Box Squats for speed today. We’ll be running these the next 3 weeks. Make sure you’re able to be explosive on each set. Speed is more important than loading. We’ll then end our sets with 3 x 3 up to a heavy set (not max). Keep track of what weights you use today.

– Metcon: This workout is intended to be more aerobic which by improving the aerobic system we improve our recovery and ability to be powerful with higher threshold movements. Each interval is intended to be a full 60s of work. Keep in mind 18.2 will take place tomorrow so today is not intended to break you down.


Wide Stance Box Squat: 4 x 5 @ 60%, every 60s. Then, 3 sets of 3 of up to a challenging set Wide Stance Box Squat. Rest 90s-2:00

*Same box now working up to a heavy set of 3 resting 90s-2:00 between sets. This should heavy but not a max.


EMOM for 16 min. w. a partner:

Run 100 Meters / 20s Max Effort Row

8 Air Squats

*Reminder of the minute hold an elbow plank.

*One athlete completes the full set while their partner rests ie. Once the minute is up the other athlete goes. Each athlete will complete a total of 8 sets.


3 Rounds of:

30 Dimel Deadlifts

30 Landmine Rotations (total)

Wednesday – Health


– Strength: Today’s work is done as a superset, push/pull. Loads for close grip bench press should be perfect form but challenging.

– Metcon: This workout should be fast-paced, around 85-90% of your max effort. DB Snatch is same standard as CF Open from last year.


1a) Close Grip Bench Press: 4 x 6-8 ea. Rest 60s.

1b) Ring Rows w. a pause: 4 x 8-10. Rest 60s.

2) Take 5 minutes and get heart-rate for Metcon performing:

2 Rounds of:

6 Alt. DB Snatch 6 NPUBs Rest 90s.


AMRAP in 7 min:

14 DB Snatch from the Floor alternating (25, 15)

7 Burpees


1a) DB Tricep Extensions: 4 x 10. Rest 30s.

1b) Banded Plank Rows: 4 x 10 ea. Rest 30s.

Tuesday – Health


– Strength: 1 1/4 Front Squat the intent is time under tension. Each rep you’ll go below parallel then up slightly above parallel, then down below parallel before finishing at the top.

– Metcon: Benchmark workout with heavy goblet squats/KBS. Break your sets early to avoid redlining.


1 1/4 Front Squat: 3RM. Rest 2:00

– Build in weight over the course of 5-6 sets.

– New to Health: Work up to a moderate set of 5.



4 RFT:

15 Russian KBS (53, 35)

60 Single Unders

15 Goblet Squats (53, 35)

60 Single Unders

15:00 Cap

Last done 12/11/17


3 Rounds of:

35 Banded Leg Curls Each

10 Barbell Roll-outs

Monday – Health


– Strength: We are working on becoming efficient with touch n go hang power cleans today. Keep loads light, 50-60% or less.

– Metcon: Today’s metcon will challenge your lungs as this piece works the body head to toe. Pacing needs to be on point, so shoot for 75% of max effort.


Hang Power Cleans: 5 x 3 @50-60%. Rest 90s. – Work on touch n go reps today.

– New to Health: Work on technique with a light barbell resetting on each rep: 5 x 3-5. Rest 90s.



For total time:

21 Hang Power Cleans (75, 45)

50 Walking Lunges (BW)

350 Meter Row

Rest 2:00

21 Hang Power Cleans

50 Walking Lunges

350 Meter Row

Rest 2:00

40 Ring Rows

40/30 Push-ups

350 Meter Row

25:00 Cap


Weighted plank, AMSAP

Friday – Health / Purpose / Achievement


Today’s workout kicks off the 2018 CrossFit Games Open!


Open WOD 18.1


10 Minutes of Low Effort Work @50-60% of Bike, Run, Ski Erg, or Row

Thursday – Health


– Skill: Really try to reinforce skills from last week. All work should be done in small sets and not induce high amounts of fatigue.

– Metcon: Today’s piece is about recovery. If you’re performing 18.1 tomorrow over scale and only push about 60% effort today.


Choose one movement to work on:

– Kipping Pull-ups

– Handstands / Wall Walks

– K2E

*Work on refining your skills and accumulating some low-volume work today. This work should not be too taxing or make you sore.


AMRAP in 25 min w. a partner:

20 SDHP (35, 25)

40 Walking Lunges (BW)

800 Meter Run or 1k Row

*One person works, but split intervals in half.



Banded Pull-throughs

Banded Face pull-apart

Double Leg Banded Leg Curls

Wednesday – Health


– Strength: 4 Gymnastics tests today that you should record and keep track off. Rest as much as needed between movements.

– Metcon: Each set should be around 40s of work. If not scale accordingly. This “metcon” contains gymnastics work and accessory work so quality > quantity.


1) Strict Band Assisted Pull-up x Max Reps.

2) Seated DB Shoulder Press x Max Reps (record weight and reps)

3) Strict Ring Rows x Max Reps.

4) Push-ups: 1 x Max Reps. *Rest as much as needed between sets.


EMOM for 20 min:

Minute 1: 40s Double Under Practice

Minute 2: 10/8 K2E

Minute 3: 100m Shuttle Run

Minute 4: 12 Barbell Rows (75, 45)

Minute 5: 10 Weighted Step-ups (24, 20) (25, 15)


1a) DB Tricep Extensions: 3 x 12-15. Rest 30s

1b) Reverse Barbell Curls @ 3030: 3 x 10-12. Rest 30s.

Tuesday – Health


– Skill: Keep loads for Snatches light today and practice perfect technique.

– Metcon: Your goal today is to complete all rounds within 10s of each other. That means starting with a pace you know you can maintain is your goal. Snatches are intended to be light and done in big sets.


Hang Power Snatch + Hang Squat Snatch: 5 x 1 + 1. Rest 90s. Work with light weight.


5 Rounds of:

Row 500 meters

15 Air Squats

15 Hang Power Snatch (65, 35)

Rest 90s.

25:00 Cap


3 Rounds of:

30 Banded Leg Curls each 10 1-Arm Rows w. rotation each.

*Rest as needed.