Register here for the CrossFit Open! Join our team so we can achieve world domination!
Don’t miss the Bonfire this Saturday at 5pm. Pot luck style we will supply the s’mores and hot dogs!


15min. EMOM:
3 Power Cleans
3 Front Squats
3 Push Jerks

Looking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. We have done this before as 135/95 RX, 155/105 ADV, and a 185/135 challenge! If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.

7min. AMRAP:
10 Back Rack Lunges 135/95
15 Wall Balls 20/14

Rest 2min.

7min. AMRAP:
10 Back Squats 135/95
15 Toes-To-Bar

*Those squats and lunges are coming off the ground. Clean it, toss it on your back, be smooth and careful 🙂


Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant) 
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 4 sets each: 
*Continue adding weight slowly, still slightly shy of failure if possible 
*Focus on increasing just the TOP SET of each movement initially

One-Arm DB Rows (knee on bench) – Reps 15-12-10-8 (increasing weight)
Rest 2-3 min after both arms 
Dips – Reps 10-8-6-4 (increasing difficulty) 
Rest 2-3 min

B. EMOM x 28 min (alternating movements): 
Cautious with weight selection for Dorian Deadlifts as there will be plenty of residual fatigue from the prior work

Dorian: https://www.youtube.com/watch?v=nPvDrlSXuP0
Renegade Row: https://www.youtube.com/watch?v=DdoWllbomDs

6-8 Reps “Dorian” Deadlifts (see video demo) 
6-8 Reps “Renegade Row” (per arm) (see video demo) 
4-6 Reps SUPER HIGH Box Jumps (step down safely) 
8-12 Reps DB Bent-over Row (both arms simultaneously)

C. EMOM x 15 min (alternating movements):

10-12 Reps Russian KBS (heavy) 
8-10 Reps Barbell Hip Thrust 
10-12 Reps DB Hang Power Clean


5 rounds: (10min. CAP)
7 Pull-Ups
7 Dumbbell Thrusters (35’s / 25’s)
14 Dumbbell Walking Lunges (35’s / 25’s)

5 Rounds: (10min. CAP)
15/12 Cal Row
20 Wall Balls (20/14)

10min. to finish:
1min. Plank Hold
100 Russian Twists 5lb. (L+R=1)
1min. Plank Hold
100 Russian Twists 5lb.
1min. Plank Hold

Rest 3min. Between Each

*Pay attention to the clock on the planks. If you drop before the minute, you owe me whatever time is left. I want that 5lb plate touching the floor on every rep on the twists too!


1827 Garnet Ave
San Diego, CA 92109

Phone Number:

All Friday evening CrossFit classes are cancelled (4,5&6). Join us instead for Friday Night Lights 5-8pm. SWEAT class will continue as usual.