Workout of the Day



Friday's Training:


10 min EMOM:

1 Power Snatch


Open WOD 16.3


Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches (75/55)

3 bar muscle-ups


Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches (45/35)

5 jumping chest-to-bar pull-ups


Need a last minute Valentines Day gift?!

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I blend the collagen peptides into my coffee every morning with coconut milk and MCT oil for a boost of longer lasting energy.

Another product we have been using at home is the...


Check out this inspirational interview with Colin O'Brady, an adventurer and World Record holder for being the first person to cross Antartica alone! He brought all of his supplies with him on a sled which weighed 375 pounds starting out, which he pulled by himself for 12-13 hours per day. He has also completed the "Explorers Grand Slam" which is climbing the Seven Summits and going to the North and South Pole - which he did in only 139 days.

He talks about his solo adventure and his experiences climbing deadly peaks like Everest, and how he was tested both physically and mentally. By telling himself he can complete whatever challenge he is undertaking, instead of saying "I can't" he was able to overcome the doubts that creeped in. We can learn from his experiences by telling ourselves that we can complete the workout, or just one more round, or even just one more rep!

Check out his adventures here:...


This Saturday we will have a skill session at 10:30am to work on Open movements such as handstand push-ups, muscle ups, chest to bar pull-ups, toes to bar, etc. These are higher skilled movements that have shown up every year of the Open and are likely to appear this year. If you are close to getting any of these, or another skill we can get some last minute practice in before the 2019 Open begins next Thursday, February 21. Check out some of the instructional videos above as well.

We will also have Yoga this Sunday at 10am so you can work on recovery before the first workout is announced. If you'd like to bring a friend to yoga, it's only $12 to participate!

Your teams will be posted tomorrow on the board at the gym! Come up with a fun team name!

Tuesday's Training:


Build to a heavy set of 3 Push Jerk


"Squeaky Wheel"

15 min AMRAP:

60 Double Unders

20/15 Calorie Row

10 Push Jerks (155/105)


The heart and soul of CrossFit lies in couplets and triplets. Couplets are workouts that combine two movements and triplets are workouts that combine three movements. Some classic couplets like “Fran” combine opposing movement patterns. The thruster is a lower and upper body push where the pull-up is an upper body pull. The design of a workout like this allows one muscle group to “rest” as the other group works, increasingly athletes ability to maintain intensity. “Bloodshot” is an example of this. Today we have a hinging movement, squatting movement, and core movement Triplet workouts like this provide a little more variety and a wider range of fitness than couplets. It is harder to divide the movements into offsetting movement pattern like in “Fran”, but the effectiveness is still there due to the additional movements. Within a typical week, the majority of our workouts will be couplets and triplets.

Monday's Training:


5 rounds:

20 KB Swings (53/35)

20 Ab Mat Sit-ups

20 Wall Balls (20/14)


We'll be practicing some more for the Open tomorrow with an old school workout from 2012. The first Open I competed in was in 2013, and I've done every one since including the year I was in the third trimester of pregnancy - so you have no excuses not to sign up! Tomorrow is your last chance to join into our Primal Team Open!

It's always a fun event with lots of excitement that you don't want to miss out on!

Friday's Training:

Open WOD 12.3

18 min AMRAP:

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes to Bar


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The CrossFit Open is a global event. Over the years, the five-week celebration and competition have developed to reflect a growing sport and our international community. And since the inaugural workout release in 2011, the Open announcements have been a celebrated rallying point for the CrossFit community.

This tradition continues in 2019: beginning with 19.1 on February 21, an international cohort of CrossFit affiliates and Sanctionals organizers will announce the Open workouts live. Each week will bring its own look and feel, from workout releases on raw live-streams to head-to-head throw-downs with star athletes. The party and protocol will be determined by the host. Announcements will be available at and on the CrossFit Games social media pages.

Open Workout 19.1 will kick off with simultaneous announcements live from the U.K., France, and Brazil. Other weeks will follow suit, releasing each workout from different locations around...


Bar muscle-ups don’t show up very often in CompTrain Class programming. Class is tailored more towards our everyday athletes in a class setting, where the competitive programs (Individuals, Masters, Teens) are geared towards those looking to compete in the Open or other events. While the programs have different intentions, the competitors and everyday athletes will always share a similar daily workout that allows them to come together and feel like members of the same community in a class workout. This is always the workout programmed on CompTrain Class.

Here is another video to help you work on this higher skilled movement!

Don't worry, there are many ways to scale the bar muscle up, and we will review progressions tomorrow!

Tuesday's Training:

"Dubble Bubble"

15 min AMRAP:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle Ups

joel's going away.jpg

Thank you to everyone who came to say goodbye to Coach Joel this weekend! Though we are sad to see him go, we are grateful to have such a supportive community!

Speaking of supportive community....the Primal Team Open competition begins in less than 3 weeks! Sign up by Friday 2/8 to participate, get a t-shirt or tank top, cheer on your team, do a challenging weekly workout along with the rest of the CrossFit world, and have a chance to win prizes at the end! We will kick off the Open with an Announcement watch party on Thursday, February 21 at the gym!

Monday's Training:


Build to a heavy single Front Squat


"Funny Bone"


KB Swings (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)