Happy Sunday, everyone!
We hope you all had an amazing weekend and feeling recharged for the week ahead!
First and foremost, a huge THANK YOU to everyone who came out to our very first Health Seminar on Saturday! It was an incredible day filled with learning, movement, and connection. We truly hope each of you walked away with something valuable—whether it was a new insight into your fitness journey, a lifestyle tip, or just a renewed sense of motivation.
We couldn’t have pulled off such a successful event without our amazing speakers. Vanessa kicked things off with a mobility session that got our bodies and minds prepped for a full day of learning. Shout out to Coach Tyler for diving into the importance of proper warm-ups, recovery strategies, and cool downs—not only to help prevent injuries but to help us perform our best in class.
Coach Steph shared some fantastic insights on supplements and how they can play a key role in your fitness journey, from building muscle to staying hydrated—especially during these hot Florida months! Dorie helped us bring it all together with actionable advice on how to implement these tools in our daily lives and keep ourselves accountable.
We also had some incredible guest speakers who shared about mindset, overcoming mental blocks, and how chiropractic care goes way beyond just adjustments. Truly inspiring stuff!
We’re already looking forward to the next one.
It’s the final week of April, and we’re rolling into our last heavy week of the Olympic weightlifting cycle before a deload week. You’ll be seeing RPEs in the 8–9 range again… so yes, we’re lifting heavy, but this is NOT a max-out week. Focus on moving heavy weight well. Let’s dial in that technique so the barbell starts to feel lighter by moving better.
We’ll also see a throwback to a CrossFit classic “Nasty Girls” with an option to go heavier on the cleans. We hit a version of this not too long ago, so it’s a great chance to track your progress and see how far you’ve come!
Saturday classes are back to normal this week:
- Open Gym at 8 AM
- Partner WOD at 9 AM
Bring a friend or someone who doesn’t normally come to Saturday classes, let’s pack the gym and kick off May strong!
Let’s crush this week!
Workouts for the Week:
MONDAY
STRENGTH – ALL
Snatch
2×1 @RPE 8
1×1 @RPE 8+
5×1 @RPE 9
(Score is Weight)
Week 5 of 7
Olympic Lifting Cycle
WORKOUT – PERFORMANCE
AMRAP x 7 MINUTES
10-20-30-and so on…
Double Unders
2-4-6-and so on…
Power Snatch (115/75)
(Score is Total Reps)
WORKOUT – FITNESS
AMRAP x 7 MINUTES
20-40-60-and so on…
Single Unders
2-4-6-and so on…
Power Snatch (75/55)
(Score is Total Reps)
OPTIONAL COOL DOWN – ALL
2-3 SETS FOR QUALITY
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll
EXTRA CREDIT – ALL
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. Snatch Pulls
1×3 (100%)
1×3 (110%)
2×3 (115%)
-Rest As Needed b/t Sets-
(Score is Weight)
2. Kipping Skill
EMOM x 10 MINUTES
5-7 Toes to Bar*
*These are meant to be unbroken. If unsure, start at lower reps and increase reps after 5 intervals.
TUESDAY
WORKOUT – PERFORMANCE
ON A 25:00 RUNNING CLOCK…
100/85 Cal Bike
(85/70 Echo Bike 130/95 C2 Bike)
AMRAP in Time Remaining…
10 Burpees
20 Hand Release Push-Ups
30 Sit-Ups
(Score is Rounds + Reps)
WORKOUT – FITNESS
ON A 25:00 RUNNING CLOCK…
85/70 Cal Bike
(77/62 Echo Bike 95/80 C2 Bike)
AMRAP in Time Remaining…
10 Burpees
20 Push-Ups*
30 Sit-Ups
*Knee Push-Ups Optional
(Score is Rounds + Reps)
OPTIONAL COOL DOWN – ALL
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
WEDNESDAY
SKILL – ALL
EMOM x 7 MINUTES
Choose one Gymnastics Option…
5-7 (Banded) Strict Pull-Ups
3-5 Weighted Strict Pull-Ups
1-3 Strict Ring Muscle-Ups
WORKOUT – ALL
Nasty Girls V2
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
Option to use 125# instead of 115#
*WORKOUT NOTE
Choose either Nasty Girls V2 or Nasty Girls
WORKOUT – ALL
Nasty Girls
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
*WORKOUT NOTE
Choose either Nasty Girls V2 or Nasty Girls
OPTIONAL COOL DOWN – ALL
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
1:00 Rebound Pose
EXTRA CREDIT – ALL
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. Deadlift
3×3 @ RPE 9
(Score is Weight)
2. Kipping Skill
3 SETS
3x 2-for-1 Kipping Pull-Ups*
*Option for Chest to Bar.
THURSDAY
WORKOUT – PERFORMANCE
AMRAP x 20 MINUTES
40/30 Cal Row
30 Box Jumps (24/20)
200m KB Farmers Carry (53/35)
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 20 MINUTES
30/25 Cal Row
30 Box Jumps (20)
200m KB Farmers Carry (35/26)
(Score is Rounds + Reps)
FINISHER – ALL
EMOM x 6 MINUTES
MIN 1 – :45 Max KB Slides
MIN 2 – :45 Tuck or Hollow Hold
FRIDAY
STRENGTH – ALL
Clean and Jerk
2×1 @RPE 8
1×1 @RPE 8+
5×1 @RPE 9
(Score is Weight)
Week 5 of 7
Olympic Lifting Cycle
WORKOUT – PERFORMANCE
FOR TIME
Complete 100 DB Power Cleans (50/35)*
*Every break complete 10 Up-Downs.
(Score is Time)
WORKOUT – FITNESS
FOR TIME
Complete 100 DB Power Cleans (35/20)*
*Every break complete 7 Up-Downs.
(Score is Time)
OPTIONAL COOL DOWN – ALL
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
EXTRA CREDIT – ALL
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. Clean Pulls
1×3 (100%)
1×3 (110%)
2×3 (115%)
-Rest As Needed b/t Sets-
(Score is Weight)
2. Lat Recovery + Prep
2-3 SETS
12-15 SLOW Overhead Band Pull-Aparts
12/12 SLOW Single Arm Banded Dante Rows
:45/:45 PVC Flagpole Stretch*
1:30/1:30 Foam Roll Lats
*Flagpole PVC in front of you and walk back until arms are straight. Gently sit head through arms and reach chin towards the ground. This should be felt through the lats.
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
6 ROUNDS FOR TIME
40 Walking Lunges
30 Chest to Bars or Pull-Ups
20 Toes to Bar or Toes to Something
20 Strict Handstand Push-Ups or DB Strict Press
*P1 works while P2 rests. split work as needed.
(Score is Time)
