150402 Thursday 0900, 1800 & 1915

Great job on the sled pulls yesterday, now for some weighted ring dips…another movement we don’t usually program; enjoy!

A) Progressive model strict pull up

B) Weighted ring dips
3,3,3,3,3 go up in weight

10 min EMOTM
10 KB snatches @ 53/35
10 min EMOTM
10 KB cleans @ 53/35

10 min EMOTM
10 KB snatches @ 70/53
10 min EMOTM
10 KB cleans @ 70/53

~ Jack


150401 Wednesday 0900, 1800 & 1915

Good work on the strict press yesterday.  Now we will get into something that we usually don’t do, sled pulls, so have fun with it!  Remember today is the start of your progression, so for most of us it will be 1-1-1. 

A)  progressive model strict pull up

Weighted stationary sled pull
Do four sled pulls starting unloaded and add weight each round.

5 deadlifts @ 65% of 1RM
7 burpees
90 single unders (fast)

Competitor:  2 RFT
5 deadlifts @ 80% of 1RM
7 burpees
90 double unders


150331 Tuesday 0900, 1800 & 1915

Congratulations to all who completed the open, now it’s back to the grind!  We’re starting a new strength cycle so PRs are in the future! 

A) progressive model:  strict pull up test in

Strict Press
1×5 @ 60% of 1RM
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
3×3 @ 80%

5 min AMRAP ascending ladder starting at 1
Pull up
Push up
Sit up

Plyo push ups 45/25# plates
V-ups (touch toes)

~ Jack

150330 Monday 0900 & 1800(15.5 Redo)

I want to first congratulate all athletes that have finished their first CrossFit Open season. In signing up for the open you obligated yourself to doing whatever each week threw at you and you did it with swagger! Next year is really close and you will be even better when the 2016 season comes!

CrossFit is about measurable, observable, and demonstrable results. The white board can be used to view these. We won’t be able to see a bulk of the results till Thursday but what we did see was people getting their first muscle up, pistol, and double unders.

Adam Anderson knocked out his very first muscle up on 15.3 and then proceeded to knock out 7 more after that!

Cheyenne Rutherford knocked out her second muscle up on 15.3 and then proceeded to do 4 more. And in the Cheyenne spirit was super pissed she could not get more in those last minutes.

Gordon Craig…probably one of the most inspirational people I know has went from a squat of a couple inches to what you see each time he puts in work!

Even our strongest athletes; Will Davis and Nick Jakovac have improved their form or mobility functions because of what this competition demands.

Kaley Kania, Cheyenne Rutherford, Jeff Drushal, Lisa Ansley, and Tiffany Anderson will all qualify for the Asia Championships North Sectionals. Vilija Teel is 3 points away from being in the top 24 positions.

The Fight Tonight Team has done amazingly. Even without our ringers we would still be top 50% with our scores. Guys…we were 56th out of 60 teams last year. We are currently in 8th but will probably slide to top 15. That is something I can deal with!

You have done this!

Thanks for making my first CrossFit Open as a box owner so amazing. I don’t think there will be a better one for some time!

Jared – FTCF

ftcf Ladies

150327-28 Open WOD Instructions


The final installment of fun is on. CrossFit Open workout 15.5 is:


27-21-15-9 reps for time of:
Row (calories)

Men use 95 lb.
Women use 65 lb.



27-21-15-9 reps for time of:
Row (calories)

Men use 65 lb.
Women use 45 lb.

Tips and Tricks

Do not go hard on your rower. Think of this time to find a pace that you can handle without over heating. Whatever you don’t spend on the rower will pay dividends on the thrusters

Wear Oly shoes. They are good for the rower and the thrusters.

This is not going to feel like Fran. You will not be able to keep the same pace as Fran. Break your thrusters up into manageable sets. Do not get to the point where you can only do singles.

Warmup: Do your general warmup then 2 x 9 Cal Row 9 Thrusters