Friday – Purpose / Achievement


– Strength: Week 2 of Dynamic Effort work with Front Squat and Sumo Deadlift. Your weights this week should only be slightly heavier, but all sets should be fast and done every 45-60s. This work should be challenging in terms of consistent output with only short rest intervals. If you’re doing this work right you should be winded.

– Metcon: Each set should be at 90% effort and highly uncomfortable. Use a weight for your touch n go conventional deadlifts that are challenging to complete all 15 reps UB. Effort on the bike should be near maximal! Score = fastest split. Heads up we are doing a similar tester workout next week.


1) Speed Front Squat: 4 x 3 @ 75%, every 60s.

2) Ultra Wide Sumo Deadlift : 4 x 3 @75%, every 60s. – Reset on each rep. – Make sure your athletes are gripping the bar correctly (hand touching the knurling).

3) 1 Round of: 8 TnG deadlifts with metcon weight 8 Lateral Burpees 10s Max Effort Bike / Row


Every 4:00 x 3 Sets:

15 Calorie Bike / Row

15 Deadlifts (185, 125)

*Score = each split

Achievement:(225, 155)


1a) Bird dogs : 3 x 5 each (3 count hold one each rep). Rest 30s.

1b) Half Kneeling Banded High to Low Woodchop : 3 x 10 ea. Rest 30s.

Thursday – Purpose / Achievement


– Strength: Week 2 of Speed Bench Work. Your weight should be exactly the same as last week to ensure we are being as explosive as possible each set. It may be feel light, but you actually utilize more high threshold motor units by moving weight as fast as possible so don’t underestimate the value of this work.

– Metcon: Today’s metcon is going to challenging you from multiple perspectives both mentally and physically. Be careful with your weight choice today as this is an easy one to underestimate. Start with 70% of max effort and work on increasing your pace each set.


1) Speed Bench Press : 9 x 3 @ 50%, every 60s. – Change Grip every 3 sets ie. close, medium, and wide grip.

2) Metcon Warm-up/Prep x 2-3 rounds of:

1a) Hang Power Clean + Push Press x 3 + 2. Rest 30s.

1b) Overhead Squat x 3. Rest 30s.

1c) T2B x 5. Rest 30s


“Johnny Cash”

4 RFT:

15 T2B

15 Hang Power Cleans (95, 65)

15 Push Press (95, 65)

15 Box Jumps w. Step Down (24, 20)

15 Overhead Squats (95, 65)

21:00 Cap


Band Complex:

With one light band complete:

50 Banded Face Pull-aparts

50 Banded Pull-Downs

50 Banded Pull-aparts

*All without stopping

Wednesday – Purpose / Achievement


– Metcon: Today is about pacing and breathing. Your effort should NOT exceed 70% which means you should be able to maintain your splits for almost all of your completed rounds. Remember, it’s important to focus on lower-effort quality work and not try to kill yourself with every workout. Today is the day to do that.


AMRAP in 30 min:

Row 500 Meters

Run 400 Meters

18 Alt. DB Snatch (35, 25)

12 DB Thrusters (35, 25)

Achievement: (45, 30)


2 Rounds of:

50 Seated Banded Rows

30s Max X-Band Walks (left + right)

20 Alt. DB Curls

No rest between sets.

Tuesday – Purpose / Achievement


– Strength: Repetition work today for the upper-body. All sets should be challenging, but execution should be perfect. Superset both movements resting 45s between each movement until you’ve done 4 total sets of each.

– Metcon: Chipper today that involves proficiency with double unders and managing shoulder/ab fatigue. This workout involves mainly local movements so breaking sets before you hit failure should be your main goal today. There is 60s between each segment of this workout which is only enough rest to get your heart-rate down slightly.


1a) JM Barbell Presses : 4 x 10. Rest 45s.

1b) 1-Arm KB Row w. a pause (2 count): 4 x 10 ea. Rest 45s. *Use one weight for all sets.



For time (Minus 2 minutes of total rest):

75 Double Unders

50 Push-ups

50 Sit-ups

Rest 60s

50 Double Unders

50 Walking Goblet Lunges (53, 35)

50 SDHP (53, 35)

Rest 60s

35 Double Unders

50 Pull-ups

50 Hollow Rocks

Achievement:(100, 75, 50 Double Unders) (GHD Sit-ups for Sit-ups)

22:00 Cap


Shoulder Circuit #2 : 3 x 10-15 each. Rest 60s.

– Lateral Raise + Front Raise + Cuban Press

Monday – Purpose / Achievement


– Strength: Today we are using accommodating resistance for a Conventional Deadlift max. AR forces us to be aggressive through full ROM. Be aggressive and shoot for 80% of your current 1RM deadlift (with no band).

– Metcon: Benchmark workout with global movements so managing sets early is important. Start at 80% of Max effort and sustain that for the first 6-7 minutes then go for broke the remainder of the workout. Last done 12/1/17.


1) Deadlift against a band: Heavy 1. Rest 2-3:00. – 8-10 sets building in weight – Shoot for 80% of current 1RM (no band) – Drape band over the bar

2) Squat Cleans + Burpees: Take 5 Minutes and prepare for Metcon. Rest as needed.




AMRAP in 8 min of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (115, 75)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round.

Score = total reps completed

Achievement: (135, 95)

Compare to 12/1/17.


1) Deadlift hold against a band: 60s @ 50% of 1RM. *Grip-tester. This is 50% of your current 1RM, not what we did today.

2a) Deadbug + Reverse Crunch: 3 x 10. Rest 30s.

2b) Banded Goodmornings: 50 Reps.

Member of the Month – Rachel Thomas

 1. How did you hear about us?

 My friend Jody Hurley was coming to the 101 classes and told me she loved the gym and the people there.

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

 I had taken Pilates classes a few years ago, but the schedule made it hard to make it because I also had to work around kids and our family schedule. We are usually just pretty active around the house but I just didn’t feel like I was truly fit and needed to do something more. I was doing everything for everyone else and not taking care of myself.

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

 The 101 class was great because it let me start back slowly and also get comfortable with the correct form needed for the different workouts. The 101 coaches were great in making us feel welcome and part of the gym. I think the biggest part of the gym helping me get back to being fit was the New Year’s Challenge because it made me commit to coming three times a week and getting in the habit of making the time to do it. The clean eating portion of the challenge and tracking the food we were eating also made a huge change in my habits. Cutting out the added sugar and limiting the bread I was eating made a huge difference in the way I felt and how my clothes were fitting.

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

I decided to give Fort Wayne CrossFit a go just because of Jody’s referral but when we came everyone was so helpful, inviting and fun that it just felt like a great fit.

5. 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 really think that the 101 class makes a huge difference. You get to know people in the class and it keeps you coming back because you are part of a group encouraging each other along the way. Coming in that way allowed me to not feel like the only person that didn’t know what they were doing at the gym and helped me to feel comfortable getting to know people so that it was easier to ask for help when I needed it.

 6. What differences have you experienced since starting?

 I used to have a lot of headaches and felt like I needed a nap at 4:00 every day. I think the combination of working out and eliminating certain things from my diet has gotten rid of my headaches and I now have consistent energy throughout the day. My clothes fit better and I want to keep working out and eating right so I continue to feel this good. In doing our barn chores or riding horses I feel stronger and fit enough to do whatever needs done without feeling tired or like I will hurt myself. It’s just really nice to feel fit again after a couple years of feeling like I was just getting older (and not liking it at all!)

 7. What would you say to someone who’s hesitant to start at CFFW?

I would say grab a friend and do it together. Our 15 year old daughter did the 101 class and New Year’s Challenge with me. We encouraged each other and also held each other accountable when we wanted to skip a day or eat something that we knew would make us feel bad. Our other daughter is planning on starting and my husband is now coming to 1:1 sessions to get a good start that fits around his busy schedule.

If you don’t have someone that wants to do it with you, find someone in your 101 class or at the gym to be that person with you. Stick with it and you will love it.


Friday – Purpose / Achievement


– Strength: 9-speed sets of Bench press changing your grip every 3 sets from close, medium, and wide grip. All sets should be explosive so if you’re “grinding” any of the reps you’re missing the boat. Drop the load and move faster. The purpose with all speed work is developing force. This will apply to many other things we do in CrossFit.

– Metcon: Today we are looking for maintaining all of our row intervals around 70-75% effort. BB Rows should be able to be completed in 2 sets or less. Don’t push harder than 75% today and focus on efficient pacing.


1) Speed Bench Press: 9 x 3 @50%, every 60s. – Change Grip every 3 sets ie. close, medium, and wide grip.

2) Banded Alphabet: 2 Sets on each side. Rest 60s. – Small letters with these + squeeze abs hard!



AMRAP in 18 min:

Row 400 Meters

30m Overhead KB Carry (35, 25)

10 Barbell Rows (115, 75)

Achievement: (135, 95)


1a) Banded Pull-apart: 2 x 30. Rest 60s.

2) Banded Lat Pulldowns: Accumulate 50-100 Reps.

Thursday – Purpose / Achievement


– Strength: Speed Front Squats/Sumo Deadlifts today. Both should only take about 3 sets of warm-up. We will go right from Front Squats to Sumo Deadlifts today. These sets should be fast/efficient and will be done EMOM style so your heart-rate should be pretty elevated.

– Metcon: Today’s “Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be heavy to complete 10 reps with. The strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.


1) Speed Front Squat: 4 x 4 @70%, every 60s.

2) Ultra Wide Sumo Deadlift: 4 x 3 @70%, every 60s. – Reset on each rep.

3) T2B Warm-up x 5:00


“Abs of Steel”

For time:

Buy in:

50 T2B


50 Front Rack Walking Lunges (95, 65)

*Every time you drop the bar complete 10 Bar Facing Burpees

10:00 Cap

Achievement: (115, 75)


Banded Plank Rows: 4 x 10 ea. Rest 60s.

Wednesday – Purpose / Achievement


– Strength: Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to drop weight from overhead once you’ve worked up to heavier weights.

– Metcon: Today we are trying to maintain 75% effort for all 4 sets which means that our run pace should be sustainable and break pull-ups/S20H into 2 sets with goal the of being efficient with each. Record all your splits.


1) Jerk: 1RM. Rest 2:00 – Build to a 1RM over the course of 8-10 sets from a rack. – Try to beat your current max by 5# – Any style permitted

2) Pull-up Scaling, if necessary: Take 5 Minutes to Review and Set-up



Every 5:00 x 4 Sets:

400 Meter Run

12 S2OH (95, 65)

8 Pull-ups

*Score = each split

Achievement: (115, 75) (12 Pull-ups per round)


3 Rounds of:

15 KB JM Presses

12 KB Hammer Curls

30 Landmine Rotations (total)

No rest between movements, but rest 60s after all 3.

Tuesday – Health / Purpose / Achievement


– GPP: The goal of today is to perform carries and shuttle sprints without the added element of time. All of this work is quite challenging and if done right will leave you feeling like you’ve got a lot done in one session. The shuttle sprints are intended to be 100% effort so work on your stride length today and arm mechanics.


10 Minutes of:

30m Sled Push w/ heavy load. Rest 60s.

Rest 2:00 before moving to carries

8 Minutes of:

Unilateral Carry x 30m (each arm before alternating). Rest 60s.

Rest 2:00 Before moving to shuttle runs

6 Minutes of: 100 Meter Shuttle Sprint @ 80%. Rest 60s btw. sprints.

**Substitute 50m heavy farmer’s carry for sled push if necessary.


AMRAP in 6 min:

10 Deadbugs

20 Banded Leg Curls each

30s Side Plank (per side)