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A.) Deadlift (Week 2 of 4)
Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

*In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs works well. If you need to scale, try a band for sets of 6-8 and build that strength up.

B.) Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

A classic! I want you guys to get a good rest between section 1 and this… Make sure you are READY and hit this mother fu*^er with EVERYTHING you’ve got. #godspeed
*This part should be run in heats with the best rowers in the class going first.  The next heat will start as soon as all the rowers are clear about 4 min.  later.
C.) Extra Credit – (if you’re still alive)
Pick One:
50 Strict HSPU’s for quality
75 Kipping for quality
Practice HSPUs for 10min.


Lower Body
Part A stays similar week to week. Track the metrics for progression

A. Back Squats – 3 x 5-7 reps
*Begin cycle with weight selection around 10-12-RM (necessary to build momentum)
*Increase weight following week when you successfully make 3×7 with same load

B. Superset Movements x 3 sets each:
Front Squats x 3 reps (@ approx 6-RM)
High Box Jumps (step down) x 4 reps
Rest 2-3 min

C. Power Clean – Work up to about 80% max for 3 perfect single reps
Leg drive in first pull, quality footwork, fast elbows etc…

D. 2 Rounds, each round “quickly” for QUALITY
Rest as needed for recovery after each round to ensure optimal performance on the Front-Rack Walk each round

200m Front-Rack Walk @ approx 60-65% max clean
50 Walking Lunges (no weight)
20 DB or KB Deadlifts (unbroken) (one per hand)

E. Alternate Movements x 2 sets each:

Weighted Plank Hold (heavy) x 30-45 seconds
Rest 1-2 min
Weighted Hip Extensions (heavy) x 10-12 reps
Rest 2-3 min



A.) 15min. AMRAP:
10 DB Bench Press 45/25s+
10 Pull-Ups
200m Run
*Bike 12/9 Cals Every other round AND switch to “chin up” grip every other round as well.

Rest 5min.

15min. to finish…
3 Rounds For Time:
25 Wall Balls 20/14
25 Push-Ups
25 Box Jumps 24/20″
*If you finish before the 15 in mark complete Max Russian KB Swings until time ends 🙂


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.