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BeachFit Week of WODS 4.29.19

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Monday 4.29.19

“Crunk Juice”

In 9:00 build to your heaviest:

5 KB or DB Goblet Squat (32X1)

*After each set complete:

20 sec. of Weighted Side Plank / Side 


250/200 meter Row 

12 Alternating DB Snatch 

12 Hanging Knees to Chest 


Coaches Notes:

Today is similar to last Monday with a focus on the tempo front loaded squat, as well gymnastic endurance and some unilateral work. Your score for today is heaviest weight used for the KB goblet Squat for part A and rounds + reps for part B.


Tuesday 4.30.19

“Juggernaut” (Compare: 1.9.19)

5 Rounds

1:00 Max reps of Bike Erg Cals

1:00 Max reps of Push Ups

-Rest 2:00-


Cool Down 

Coaches Notes: Today we have a challenging workout that combines aerobic power work with upper body pushing endurance. Your score is total combined reps from both movements. 

Wednesday 5.1.19

“Puddle Jumper”

Every 4:00 for 24:00 complete:

250 meter Run (Adv: 300 m)

18 Box Jumps

21 Sit ups 

Coaches Notes:

Today is a long interval workout that is building on the volume we’ve been adding in preparation for Murph. Find a good pace that is challenging but won’t take you out of the game for the later rounds.

Thursday 5.2.19



7 Half Kneeling Anti-Rotational DB Strict Press / arm (20X0)

7 SA Bent over KB Rows / arm (20X0)

30-40 Alternating Tuck Hold Heel Touches (Adv: Hollow knee touch)

40’ Bent over Sled Pull 

100 m Heavy Dball on the shoulder Carry (50m/Side)

Coaches Notes:

Today we are building the perfect beach body with a wide variety of strength movements that will Target everything from head to toe. Take your time and give us quality over more rounds!

Friday 5.3.19

“Downhill 2.0”

In 10:00 build to your heaviest:

8-10 Double DB Front Rack Step up / leg

*After each set: 

400/300 meter Bike Erg after each set (Increae pace)

For Time:

800 meter Run

60 Lunges (Adv: Add DBs)

30 Burpees 

Time cap: 11 min 

Coaches Notes:

Today is an emphasis on unilateral lower body strength and endurance. Part B will require you to get a little uncomfortable and push through the finish line!

Saturday 5.4.19


For Time 

5 Rounds 

75 Jump Rope Singles 

7 SA Hang Clean and Press / arm 

7 Australian Ring Rows (20X0; Adv: 3 Rope Lowers)

7 MB Rotational Throws / side 

Time cap: 16 min


Core Wod 

Coaches Notes:

Today is a short burner with a lot of shoulder and pulling endurance. Stick around for a core workout to finish off the week!

Sunday 5.5.19

“Earth, Wind, and Fire”

AMRAP 20 – Teams of 3

Max Calorie Bike


Max Calorie Row 

*One teammate must be running 300 meters (Adv: 400 m) at all times. 

Coaches Notes:

All 3 teammates will be working at all times. One on bike Erg, one on a rower, and one completing the run. When partner 3 has returned from completing their run, everyone will rotate and continue this pattern for the entire workout. Your score today is total combined calories of the bike and row for each team.

Extra Credit 4.29.19

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Monday 4.29.19

WOD: “Jet Ski”

Extra Credit:
10 min EMOM: 1 Squat Snatch

* If you completed last weeks Power Snatch EMOM in the Extra Credit, use that same weight. If you did not complete that workout, use the first 4-5 minutes to build to a moderate weight – this is not a max out.

Tuesday 4.30.19

WOD: “Barbara”

Extra Credit:
Single Arm DB High Pull 4 sets of 6 reps:
* Based off of last weeks 4 x 6 – try to slightly increase the weight this week. Remember we will be increasing each week so be cautious jumping too fast too soon. This might only be a 5# jump.

Wednesday 5.1.19

WOD: “P. Diddy”

Extra Credit:

Bench Press 5 sets of 1 reps @ 95+%:
* If this weight is beginning to get heavy for you, make sure that you ask someone to spot you for the sets. Turn the benches inside the rig today to stay out of the way of the Group Classes.


Thursday 5.2.19

Rest Day / Active Recovery

Friday 5.3.19

WOD: “The Four Seasons”

Extra Credit:
3-4 Rounds (Use as a Recovery, or Workout):
1 min Ski Erg
1 min D-Ball Hold (heavy)
1 min Bike Erg
1 min Burpees
1 min Rest

* You can perform this entire workout upstairs!

Saturday 5.4.19

WOD: “Instacart”

Extra Credit:
Every 2 minutes for 12 minutes perform:
2 Squat Clean Singles @ 80-85% of your 1 Rep Max

* This is a great workout to take to the mats outside. If you plan to stay inside, stay out of the way of Group Classes, and avoid dropping your barbells while the coach is talking!

BeachFit Week of WODS 4.22.19

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Monday 4.22.19

“Buns of Steel”

In 8:00 build to your heaviest:

6-8 KB Goblet Squat (30X1)

*After Each set complete:

6-8 Side Plank up downs / side



Min 1: 40 sec. of Alt. Dball Step ups

Min 2: 40 sec. of Wall Sit

Min 3: 40 sec. of Strict Knees to Chest (Adv: Strict Knees to Elbow)


Coaches Notes: We are starting the week off with a massive rump pump and some gymnastic Core Work. Record your weight for part A and any notes for part B.



Tuesday 4.23.19

“Double Team” (Compare: 4.9.18, 1.13.19)

For Time – Teams of 2

2000/1600 meter Row (Alt. every 250/200 meters)

200 Jump rope singles (Alt. Every 50 reps)

2000 meter Run (Alt. every 250 meters)

200 Jump rope singles (Alt. Every 50 reps)

Time cap: 20 mins


Core Wod


Coaches Notes: We are going to end the week by getting our lungs working and the sweat pouring! All work is going to be interval based with a teammate so your goal is to push each set as hard and fast as possible!


Wednesday 4.24.19

“Mother of DRAGons”


100 meter D Ball Carry

30’ DB Drag Bearcrawl

6-8 SL KB Deadlift / leg

4-8 High Box Jumps (Adv: Add plates)

6-8 SA DB High Pulls (2020 / arm)


Coaches Notes: Today is slower pace day where we want to focus on developing developing strength, skills, and explosiveness! Focus on moving for quality and trying something you have never done before!


Thursday 4.25.19

“On The Up and Up”

For Time


V ups

RKBS (62+/44+)

Jumping Pull-ups (Adv: Strict PU 12-10-8-6-4-2)

*300 meter Run between every Round (Adv: 400m)

Time cap: 24 min


Coaches Notes:

Notice that they are 6 round but only 5 total runs. Your workout ends on the round of 8 reps inside the gym. Today you will have to learn how to break the movements up and find a steady working pace within a workout that has a lot of tougher exercises from every modality. Your score today is total time.


Friday 4.26.19

“Full Send”

In 12:00 build to your heaviest:

6-8 Bulgarian Split Squat to rear foot elevated on plate (30X1; Adv: to box or bench)

*After each set complete:

24 MB Russian Twists (12/Side)


(Compare: 2.20.19)

For Time

3 Rounds

21 Butterfly Sit ups

15 Wall Balls

9/6 cal Ski Erg

Time cap: 9 min


Coaches Notes:

Your goal today is to build to your heaviest weight in part A, and then give it the full send in part B. Reference Sugar wod for your previous score. Score today is weight for part A and time for part B.


Saturday 4.27.19

“I Got Five On It”

5 sets of:

1:30 on / :30 off

200 meter Run

In remaining time:

Max time in OH Plate Hold (45/25)

-Rest 1:30-

5 sets of:

1:30 on / :30 off

400/300 meter Bike Erg (Adv: 500/400)

In remaining time:

Max reps of Renegade Rows


Coaches Notes:

Today is a real test of muscular endurance! Your score for today is total number of renegade rows and make note of weights used.


Sunday 4.28.19

“Sunday Funday”

EMOM 24 (Adv: 28 min)

Min 1: 40 sec. of  Plate Toe taps / Plate Jumps

Min 2: 40 sec. of Sumo KB Deadlift (30X1)

Min 3: 40 sec. of Plate Pushes

Min 4: 40 sec. of Rope Lowers


Coaches Notes:

Today we are going long again, focusing on hinging and pulling strength and aerobic endurance. Find a good working and keep it sustainable! Track any notes in Sugar wod.


CrossFit Week of WODS 4.22.19

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Monday 4.22.19

Strength/Skill Work:  Sumo Deadlifts – 15 Minutes to Work to a Heavy Set of 3 @ 20X1 Tempo

“Guns Blazing” – Compare to 11.14.18 and  8.22.18

For Time:  (11 Min Cap)

30 Alternating Lunges S(30 Pistols)

30 Russian KB Swings F(53/35) P(70/53) S(88/62)

30/24 Cal Row F(24/18)

30/24 Cal Bike Erg F(24/18)

30/24 Cal Ski F(24/18)

WOD Tips:

– Today’s focus is hinging, which we will have in the strength and metcon. In December we worked to a Heavy Set of 3 reps on the Sumo Deadlift with the same Tempo, so this will be a good opportunity to try and go slightly heavier than last time. As you are building in weight, only go as heavy as you can keep good technique, and hold true on the tempo.

-“Guns Blazing” is a sprint chipper. There are 5 different movements with a decent amount of reps, but it should be completed at a very quick pace. For the lunges these should be a quick unbroken set. If you are comfortable with pistols you may choose the sport option today, but don’t allow these to take longer than 2:00. The Russian KBS is heavy, challenge yourself to hang on for all 30 reps – but you may need to take one short break before completing. Once we make it to the different ergs, it is go time. Put the pedal to the medal and finish off the workout. We challenge you to try and complete this workout in between 7-9 minutes.


Tuesday 4.23.19

“Midnight Rider”

Every 5 Minutes for 35 Minutes:

800/700m Bike Erg

12 DB Push Press F(30/20) P(40/30) S(50/35)

12 Box Jump Overs F(20/16) P/S(24/20)

12 Toes to Bar F(Toes to Rings)

F(9 Reps of Each) S(15 Reps of Each)

WOD Tips:
– “Midnight Rider” is continuing the trend of longer Tuesday workouts as we prep for “Murph” in just a few weeks. Today we may need to modify the rep totals so that we are finishing each round under 4 minutes, allowing us a 1 minute of rest before starting the next interval. The Bike Erg should be completed in around 2 minutes, with 2:30 being the cut-off for the next heat to start their bike. The DB Push Press should be a weight that we can stay unbroken during the entire workout. Try finding a box height today that allows you to complete the box jump overs with a jump, and if you are efficient at the movement you can perform them as lateral jumps. The Toes to Bar or Toes to Rings should be performed in 1-2 quicks sets. In the seven intervals today our focus is consistency across the rounds, with our slowest round counting as our score.

Wednesday 4.24.19

Strength/Skill Work:  15 Minutes to Build to a Heavy Hang Squat Clean Single

“Above Average”

15 Min EMOM:

Min 1) 5 Hang Squat Cleans @ 70-75% of Strength

Min 2) 30 Secs of Ring FLR Hold

Min 3) 30 Secs of Double Unders

WOD Tips:
– Our focus today is the Hang Squat Clean which we will have in both the strength and the metcon. During the strength you will have an opportunity to find a heavy single for the day. You may choose to go for a new 1 rep max, or if you are still mastering the technique, building to a moderately heavy weight and staying there for a few singles. Regardless of what you choose, our focus today needs to be hitting all positions even as the weight gets heavy.
– Our workout today is an EMOM that will also include the Hang Squat Clean. During the workout you will take a percentage of what you found in the strength, and cycle this for 5 unbroken reps. Focus on keeping the same technical mindset on every rep during the 5 reps that we had during the strength portion. These do not need to be completed for speed. Because of the format of the workout this is a great day to get in some double under practice if you are still working towards them. If you have them or are able to string a few together, use this 30 seconds to complete as many reps as you can.

Thursday 4.25.19

“Hairy Carry”

20 Min AMRAP:

100m D-Ball Shoulder Carry

15 Ball Slams F(20/15) P(30/20) S(40/30)

120’ KB SA Overhead Carry

60’ Sled Drag F(90/45) P/S(135/90)

9/Side SA DB High Pulls

WOD Tips:
– Today’s workout has more of a strongman focus. This will also be a great flush day if you are feeling tired from the rest of the workouts this week. During the D-Ball carry there is not prescribed weight, but this should be as heavy as you feel comfortable going with, switching shoulders at the halfway point. Pick a weight on the Ball Slams that you can stay unbroken with. The KB SA Overhead Carry is a challenging movement for most of us, pick a weight on this movement that you can keep the arm locked out overhead. The last time we had SA DB High Pulls in a WOD we completed 6-8 reps per side, so if you remember the weight you used try to use the same weight and shoot for the 9 reps.

Friday 4.26.19

Strength/Skill Work:  4 Sets of 6 Back Squats + AMRAP Set of Back Squats at that weight

  4 Sets of 6 Front Rack Step Ups + AMRAP Set on Weaker Leg

                                        -Use 90% of 5 Rep Max For Both Movements.  Slower Down, Faster Up Tempo (20 Min Cap)

“Stick the Landing”

3 Rounds For Time:  (11 Min Cap)

400m Run

7/5 Ring Muscle Ups F(7 Jumping Pull Ups + 7 Push Ups) P(7 Chest to Bar + 7 Box Dips)

21 Air Squats

WOD Tips:
– This is Week 3 of our strength progression on either the Back Squat or Step-up. One change this week with the cycle will be the addition of the AMRAP set. After your 4th set of Back Squats you will perform a 5th set shooting for as many reps as possible, 6+ being the goal. For the step-ups, you will perform your AMRAP set with your weaker of the two legs. Stick with your percentages as we are now at the 90% mark, and only getting heavier from here.
– “Stick the Landing” is our short finisher for the day. For the runs we encourage everyone to complete the full 400 m, and with this being such a quick workout keep the run intensity high. Our workout is built around the Sport option of 7/5 Ring Muscle-ups today, however you need to be able to complete these reps in 1-2 quick sets in order to finish the workout under the time cap. When selecting a Pull-up and Dip variation, select the movements that will keep you moving the fastest. The air squats are the last movement and should be the quickest, try to stay moving for all reps and get back out the door quickly for the next run.

Saturday 4.27.19 – Dodgeball Today at Noon!  Normal Class Schedule

“Beauty and the Beast”

16 Rounds For Time: (Teams of 2 – Alternating Full Rounds – 21 Min Cap)

3 Power Snatch F(95/65) P(135/85) S(155/105)

6 Burpees Over the Bar

9/7 Cal Row

WOD Tips:
– “Beauty and the Beast” is a fun Partner WOD to finish the week strong. Partners will be alternating full rounds until each partner has accumulated 8 rounds, or 16 total rounds for the team. Select a weight on the Power Snatch that you compete as singles, but that doesn’t take you over :20-:25 seconds to finish. The burpees over the bar are going to be performed as lateral burpees today to keep the speed much higher. The row is a small enough rep number that you should treat this like a sprint to finish each round. Because you are alternating full rounds you will get a 1:1 work to rest ratio, so you can afford to keep the intensity high during your working round. Ideally we are finishing each round in around 1 minute, but we must complete the rounds faster than 1:18 to be on pace to finish this workout.

Extra Credit Week of 4.22.19

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Monday 4.22.19

WOD: “Guns Blazing” – Compare to 11.14.18 and  8.22.18

Extra Credit:
10 min EMOM: 1 Power Snatch

*Use the first 4-5 minutes to build to a moderately heavy weight, then stay there for the remaining weights through the EMOM. Use this time to work on positions and dropping under the bar quickly in the receiving position.

Tuesday 4.23.19

WOD: “Midnight Rider”

Extra Credit:
Single Arm DB High Pull 4 sets of 8 reps:
* Based off of last weeks 4 x 8 – try to slightly increase the weight this week. Remember we will be increasing each week so be cautious jumping too fast too soon. This might only be a 5# jump.

Wednesday 4.24.19

WOD: “Above Average”

Extra Credit:
Bench Press 5 sets of 2 reps @ 85-90%:
* If this weight is beginning to get heavy for you, make sure that you ask someone to spot you for the sets.

Thursday 4.25.19

Rest Day / Active Recovery

Friday 4.26.19

WOD: “Stick the Landing”

Extra Credit:

4 Rounds (Not for TIme):
25 GHD to Parallel
50’ Single Arm Farmers Carry / arm (KB or DB)
*Complete the Farmers Carry down and back upstairs behind where the assault bikes are.

Saturday 4.27.19 – Dodgeball Today at Noon!  Normal Class Schedule

WOD: “Beauty and the Beast”

Extra Credit:
Every 2 minutes for 12 minutes (6 Rounds):
3 Power Clean Singles

* Complete these outside on the platforms if the weather allows to stay out of the way of class.

CrossFit Week of Workouts 4.15.19

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“Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline.” -Jocko Willink

Monday 4.15.19

Strength/Skill Work:  10 Min EMOM:

Min 1) 4-6 Inverted Barbell Rows S(Weighted)

Min 2) 10-20 Sec L-Sit


“Traitor Joe’s”

14 Min AMRAP:

7 Toes to Bar F(Toes to Rings) S(10 UB T2B)

10 DB Renegade Rows (1 Rep = Push Up + Row) F(35/20) P(45/30) S(50/35)

14/12 Cal Bike Erg

WOD Tips:

– Today our focus will be on pulling strength and core in both the Strength and Metcon. The Inverted Barbell Row will have the same points of performance as the Ring Row, but will offer a more sturdy base to pull from. Just like the Ring Row we can make this movement easier or harder by the height of our feet. We may also choose to elevate our feet and add plates onto our chest for more of a challenge. Because the time window is short for the L-Sit we encourage everyone to challenge themselves. If this is a movement you feel comfortable with, try to hold for the entire 20 seconds each round.

– Our metcon today will follow the trend from the strength. The Toes to Bar should be modified so that you can complete the reps in 1-2 quick sets. If needed we can perform Toes to Rings, or if you are looking for an extra challenge performing 10 unbroken TTB for our sport option. The Renegade Rows are a tough movement that will keep you under tension for a while, so select a weight that allows you to complete 5 unbroken reps before rest. You may choose to compete the push-ups from your knees during this movement if needed. Find a steady pace on the Bike Erg to set yourself up for success on both the TTB and Rows.


Tuesday 4.16.19

“Running From DT”

30 Min AMRAP:

400m Run

12 Deadlifts F(95/65) P(135/95) S(155/110)

9 Hang Power Cleans

6 Shoulder to Overhead

WOD Tips:

– “Running from DT” will be our longer WOD of the week. Because of the longer AMRAP, we encourage everyone to run the entire 400 m each round, unless there is an injury we need to work around. Select a weight on the barbell that if we asked you to stay unbroken for two full rounds you could. You may want to break the Deadlifts and Hang Cleans into two sets early in this workout to save your grip and keep your breathing under control. The Shoulder to Overhead will likely be the limiting factor on the weight used during the barbell movements for most people, but this movement you will want to stay unbroken on. Pace this workout right from the beginning, and aim to stay around 4 minutes per round.


Wednesday 4.17.19

Strength/Skill Work:  5 Sets of 8 Back Squats OR 4 Sets of 8 FR Step Ups/Leg (Slower Down, Faster Up Tempo)

-Use 80% of 5 Rep Max (18 Min Cap)


“Double Dose”

12 Min EMOM: (:45 On/:15 Off)

Min 1) 5 D-Ball Front Squats @ 31X1 + Hold in Remaining (AHAP)

Min 2) Butterfly Sit Ups

Min 3) Double Unders

WOD Tips:

– This is Week 2 of our strength progression on either the Back Squat or Step-up. Stay with whatever movement we went with on Week 1 as the percentages are getting heavier this week. The back squats will be adding one more working set from last week, but the total reps will decrease by two each set. For the Step-ups the working sets will remain the same, but we will decrease in reps by two. If you had an imbalance from left to right leg during the initial testing, either complete 3 sets on the stronger leg and 4 on the weaker leg, or add a 5th set on the weaker leg. Avoid adding weight to your percentages in the early weeks as it will continue to get heavier.

– The big focus of the day is the strength, so “Double Dose” will be a quick finisher. Find a weight on the D-Ball that allows you to control the tempo during each of the squats. The Front Squats and Front Hold will start to tax the core before we move into the next minute of Butterfly sit-ups. Find a pace that allows you to move steady throughout the minute of workout without having to stop and rest. If you do not currently have double unders, today is a great day to practice attempting reps. This is a no score day after our strength so focus on movement quality at each station.



Thursday 4.18.19

“Split the Difference”

10 Min AMRAP:

120’ Sled Push/Drag F(90/45) P/S(135/90)

2 Rope Climbs F(3 Rope Lowers)

40 Sec Ring FLR


-2 Minutes Rest-


10 Min AMRAP:

12/9 Cal Ski Erg

20 Secs/Side Weighted Side Plank

8/Side SA Russian KB Swings

WOD Tips:

– “Split the Difference” will be a great active recovery day or two challenging AMRAPs if you have missed a few days this week. The first AMRAP will include Rope Climbs which will give you the chance to practice this movement if you are close to having them, or just need to get more efficient at them. Feel free to modify the height you climb, or change the movement to Rope Lowers during the workout. For the Sled Push in this AMRAP you will be pushing and pulling the weight for two down and back trips, so pick a weight based off of the pulling as that is the limiter for most people.

Our second AMRAP of the day will be core heavy. On the side plank focus on getting both arms stacked when holding the weight overhead to remain balanced. The single arm russian KB swing also will offer a challenge to the core to keep everything square. Pick a weight that you can own on this movement, don’t allow the weight to pull you in any one direction.

Friday 4.19.19

Strength/Skill Work:  12 Min EMOM: 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch F(2 PS + 2 OHS) @ 70-80% of 1 RM


“Somewhere Over the Rainbow”

4 Rounds For Time: (9 Min Cap)

12 DB Snatch F(50/30) P(60/40) S(70/50)

8 Burpee Box Jump Overs F(Step Ups) P/S(24/20)

WOD Tips:

– To build from last weeks Max Snatch, we will be practicing a Snatch complex. Before the strength EMOM starts, you will be given time to build up to your 70-80% weight, which will need to be a weight that you feel confident in hitting for 12 rounds. For the complex you will start with a Power Snatch and go directly into an Overhead Squat, drop and reset before your Squat Snatch. This EMOM will give you plenty of attempts at the lifts to iron out any technical issues that are in your lifts.

– “Somewhere Over the Rainbow” is a quick sprint to finish the day. Today you do NOT have to alternate on the DB,so pick a weight on the Snatches that is heavy, but you are able to complete in 1-2 quick sets. The burpee box jump overs should be box facing today. Find a pace on the Burpee Box jumps that is quick, but that you can maintain through the 4 rounds. There is a 9 minute cap so we expect this one to go quickly!


Saturday 4.20.19

“Team Jackie”

18 Min AMRAP: (Teams of 2 – Alternating Full Rounds)

250m Row

10 Thrusters F(45/35) P/S(75/55)

10 Pull Ups S(Chest to Bar)

*Partner 2 starts their row when partner 1 starts their pull ups


Team Core WOD

20 MB Russian Twists (10/Side)

20 MB High Plank Passes

20 MB Overhead Sit Ups


WOD Tips:

– We will be ending this week with a fun partner variation of the benchmark workout “Jackie”. During “Team Jackie” you will be alternating full rounds with your partner, starting the next round when you partner starts their pull-ups. Because you are given rest between attempts when it is your time to work try to keep the intensity high. The Thrusters should be at a weight that you can go unbroken on every round. For the pull-ups, these should be completed in 1-2 quick sets before resting. Ideally we are completing each round in about 2 minutes, with close to the same amount of rest between your rounds. We will be rounding out the day with a fun Team Core WOD!


BeachFit Week of Workouts 4.15.19

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Monday 4.15.19

“Pay The Toll”

In 10:00 build to your heaviest:

10 D Ball Front Squat (20X1) 

*100 meter Jog after every set.


50 Jump Rope Singles (Adv: 30 Double Unders)

21 Air Squats 

14 Alt. V ups 

Coaches Notes: Today is a squat strength day with a lot of time under tension. Maintain the tempo and you will see how potent and effective part A can be today!  Record in Sugar wod your weight used for part A and your rounds + reps for part B.

Tuesday 4.16.19

“Get The Ball Rolling”

5 sets:

2:00 on / 2:00 off

600/500 meter Bike Erg (Adv: 700/600m)

In remaining time:

Max reps of Ball Slams 

Coaches Notes:

Today is all about building aerobic power and muscle endurance. Push the bike and challenge yourself on the D Ball weight. Your score today is total number of Ball Slams over the 5 sets.

Wednesday 4.17.19

“Filly Dilly”


30’ Bent Over Sled Pull

60’ Heavy Farmer’s Carry 

8 MB Rotational Throws / side 

30 sec. Side Plank / side 

8 Half Kneeling DB Strict Press / arm (20X1)

Coaches Notes: Today we want to focus on perfect form with a few newer movements and tempos. We also want you to really step outside your comfort zone on the Farmer’s Carry as we have done this many times before; set a personal record today and leave the gym surprising yourself! No score for today, take your time and be intentional with how you move, don’t worry about how many Rounds you get!

Thursday 4.18.19

“Back to the Future”

In 10:00 build your heaviest:

7 KB Front Rack Reverse lunges / leg (Adv: Plate Deficit)

*After each set complete:

10/7 cal Ski Erg 

EMOM 12 

Min 1: 200 meter Run (Adv: 250 m)

Min 2: 40 sec. of Battle Ropes 

Min 3: 40 sec. of Wall Balls 

Min 4: 40 sec. of Superman Hold

Coaches Notes:

We are continuing are unilateral lower body strength work today and adding in a new, challenging variation. Record your weight used for part A, any advanced options performed, and any other notes. 

Friday 4.19.19

“Pace Setter”


21/15 cal Row 

15 Box Jumps 

9 Burpees to Target 

Coaches Notes: Today is our long day in preparation for Murph coming up very soon! You will notice the time domain is similar to Wednesday but your goals should be very different today. Try to find your fastest possible pace that you can repeat every round! Your score for Sugar Wod today is rounds + reps.

Saturday 4.20.19

“Bonnie and Clyde”

For Time – In teams of 2

3 Rounds 

100 Plate Jumps 

75 RKBS 

50 OH Plate Sit ups 

25 D Ball Cleans 

Time cap: 21 min

Coaches Notes: Today should be a fun partner workout that will require you guys to work quickly! You and your teammate can break up the reps however you would like, with one partner working at a time. Your score today is total time.

Sunday 4.21.19

“Devil Cakes”

EMOM 24 (Adv: 28 min)

Min 1: 10/7 cal Bike Erg (Adv: 12/9)

Min 2: 40 sec. of FLR on Rings 

Min 3: 10/7 cal Row (Adv: 12/9)

Min4: 40 sec. of Devil’s Press 

Coaches Notes:

Today is a long aerobic workout with a focus on fundamentals and learning how to make  a tough movement feel sustainable. Push the pace on the bikes and rowers to give yourself around 30 seconds of rest. Find a rhythm on the devil press that makes that movement feel like you could do it for minutes straight without stopping! Make note today of your DBs used and any advanced options.

April Athlete of the Month – Tony Bennett

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Congratulations Tony Bennett

Pretty much everyone knows this man from the morning classes (with the occasional evening appearance when his schedule binds him to it) This guy has made a 180 degree transformation from 2018 to now. It has been noticeable, not only in his class performance, but in his 2019 Open performances. Tony sought nutritional guidance as well as personal coaching to give him the extra attention and edge in his movements. He has worked diligently at attaining mastery in his movement and has made big gains in the gym.  Congratulations, Tony! 

Read more about who he is and get a glimpse of why we chose him in his interview below:

Tell us a little about yourself. 

I am a 37 year old Personal Injury Attorney.  I was lucky enough to have married Kelly in 2011.  Kelly and I have two little ones, Dylan and Avery and a teenager, Baylee, heading off to college this year (we will be attending both VPK and High School graduation in May!)

What’s something about you that others may not know about you?  Any special talents, hobbies, or interests? 

I got my first tattoo when I was 16 with a fake ID by a guy named “Freak.”  This was a poor decision. Lol I’ve been a avid heavy metal since I was 12.  My parents would always tell me that I would grow out of it.  Got em! I am the only person I know who went to law school to help people. 

What do you like to do outside the gym?

What’s outside the gym? Ha!

Surf.  Play with the  kids. Chase my wife around for attention.  Wash. Rinse. Repeat.

When did you start CrossFit?  Why did you decide to join CrossFit at that time?  What do you remember most about when you first started?

I started shortly after Kelly around August 2015.  Our dear friend Matt Fiorello has been on my case about joining so I finally caved when Kelly started enjoying it.  I was personally having trouble staying motivated to be fit and Crossfit seemed like a real change of pace.  I had always hated group fitness.

I remember more than anything my first one on one with Tony Frezza.  When I got home, I passed out on the floor in my living room for 45 minutes.  Kelly almost called the ambulance when she came home and found me. lol

What new belief, behaviors, or habits, adopted since you started BeachFit/CrossFit, have most positively impacted your life?

Easily my love for working out with a group.  I’ve made so many friends outside of work and couldn’t be happier.  The positive energy between friends through the gym has enhanced every aspect of my life.  I had always worked out alone and now can’t imagine a work out without somebody encouraging or making fun of me.

What has been your most memorable workout?

My most memorable WOD was “Fio”: I am so thankful to CFPB and everyone who attended this WOD for our friend.   I cried at times during the morning we sent my friend off.  Everyone around Kelly and I that morning was so warm and thoughtful.  I had never been more appreciative of the CFPB community that has welcomed us than that day.

Do you have a favorite quote or motto that you live by?

Too many to list actually.  However, I refuse to believe that I have limits.  Yes, I know that I’m not going to ever dunk a basketball.  But if I accept that limitation, I’ll stop trying -J

Have you had any setbacks since starting CrossFit, what have you done to overcome them?

Several.  Knicks and dings here and there.  Rest and some occasional physical therapy has always helped.  Heavy emphasis on rest though.  The body needs to be cared for and nourished when we work out this hard.

What is the most worthwhile investment you have made since starting CrossFit?

Nutrition coaching.  22 pounds later and no “gut” issues anymore.  Nothing short of life changing.

Also, time.  The discipline to work on different movements day in and day out.  Investing the time to show up and move is the exact example I want to set for my kids.


The stages of Mr. Bennett in just a few short months!

What do you do on days when you don’t “feel” like going to the gym, what keeps you motivated?

I tend to flog myself emotionally. 

I ask a simple question of myself.  Do I feel tired or lazy?  If I’m tired, I probably need to rest my body.  If I feel lazy, I don’t want to see that guy again.  I have no tolerance for lazy.

What do you love most about CrossFit Palm Beach?

The people and how comfortable we have all become with each on a personal level.  I trust many of the people I’ve made friends with.  Before CFPB I was far more withdrawn and I’m very thankful that has change.

What have you become better at saying NO to, and what approaches have worked for you?

Pizza.  I look at pictures of my roundness before I started counting macros.  That’s all the motivation I’ll ever need.

CrossFit Week of Workouts 4.8.19

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“The best way to not feel hopeless is to get up and do something.  Don’t wait for good things to happen to you.  If you go out and make some good things happen, you will fill the world with hope, you will fill yourself with hope.” 


Monday 4.8.19

Strength/Skill Work:  18 Minutes to work to a Heavy Single Squat Snatch F(6 X 3 Power Snatch Singles)

“Jump the Fence”

7 Min AMRAP:

6 Power Snatch F(95/65) P(135/95) S(155/105)

9 Overhead Squats F(Back Squat)

30 Double Unders F(Double Taps)

WOD Tips:
– The big focus today is the snatch, which we will have in both the strength and the metcon. In the strength we will be building to a heavy single. This will be a great benchmark to get into SugarWOD for future percentage based workouts. There will be a lot of time to spend on this movement, which will allow you to take your time and feel confident going into each rep. If you don’t’ want to build to a heavy weight today or are still focusing on technique, we also have given the option for a 6×3 Power Snatch Singles to add in some volume. If you pick this variation use the first 5-6 minutes building to a weight that you plan to use and stick with that for all 6 sets.
– Because we are spending most of the day on our strength portion, the metcon is a short finisher. Select a weight on the Snatches that you have to perform all singles throughout the workout, this should not be something you hang onto. On your last rep, keep the bar overhead and go right into the Overhead Squats. If the Overhead Squat is the more challenging for you, base your weight off of this instead of your snatch. This is a weight that should be unbroken in the first few rounds, but might turn into two quick sets later. 


Tuesday 4.9.19

“Run it Back”

Every 4 Minutes for 7 Rounds:

400m Run

15 Russian KB Swings F(44/26) P(53/35) S(62/44)

15 Push Ups F(Banded)

F(10 Reps of Each) S(20 Reps of Each)

WOD Tips:
– “Run it Back” is another longer Tuesday workout as we continue to prep for “Murph”. This workout will be close to two miles of running, while also building push-up volume. Ideally, we are completing each round in around 3:00 minutes, allowing for 1:00 of rest before your next interval. Modify the reps in this workout to make the 3:00 time frame possible. The Kettlebell weight should be something that you can hang onto unbroken for all 7 rounds. The push-ups will most likely be the biggest challenging in the WOD, so break them into manageable but quick sets. We will have a 3:30 hard cap on each round to make sure we at least get :30 of rest.

Wednesday 4.10.19

Strength/Skill Work:  Back Squats/FR Step Ups (Slower Down, Faster Up Tempo) 

4 Sets of 10 Reps @ 70% of 5 Rep Max (18 Min Cap)


“Pulling Your Leg”

12 Min AMRAP: (For Quality)

4-6 Strict Chin Ups S(Strict C2B)

8 Tall Box Jumps

12/10 Cal Bike Erg

WOD Tips:
– Now that we have your 5 rep max for both your Back Squat and Step-up, we will begin with the strength cycle. If the step-up weight you found was not at least 41% of your back squat, or you noticed a significant difference from right to left, then we would highly recommend working on the step-up over the next few weeks . Use the 5 rep max you found out to plug into today’s percentage work. If this first week feels easier, remember that this is just week 1 and that the percentages will be increasing each week. Focus on mastering the movement and tempo this week so we can build off of it in the next few weeks. 
– “Pulling Your Leg” is a finisher for the day focusing on movement quality over the amount of rounds you can accumulate. We want to keep our Chin-ups or C2B very strict while still maintaining the hollow body position each rep. The height of the tall box jumps will be decided by you, but you should be able to finish all of the reps inside of a minute. Feel free to build on height each round. Hit the calories on the Bike Erg at a steady pace to set yourself for success on the chin ups and box jumps. Record all notes into SugarWOD for this workout.

Thursday 4.11.19

“Mixed Nuts”

24 Min EMOM:

Min 1) 6-8 D-Ball Cleans

Min 2) 6-8 Ring Body Saws

Min 3) 120’ Heavy DBL KB Farmer’s Carry

Min 4) 12/9 Cal Ski Erg S(15/12 Cals)

Min 5) 6-8/Side SA DB High Pulls

Min 6) 6-8/Side Side Plank Up-Downs

WOD Tips:
– Today can act as a great flush day, or a tough full body workout if you have missed days this week. The d-ball cleans should be a moderately heavy weight, you may also choose to build slightly throughout the rounds. For the SA High Pulls, we encourage you to increase weight each round as you get more comfortable with the movement, as long as you can sustain the proper ROM. The Farmers Carry should be as heavy as you can go while being able to keep the KBs away from the body. The body saws and side plank up-downs are two movements that should be performed nice and slow to get the most out of them. Each movement should take between :40-:50 seconds to complete, any remaining time will be rest and transition.

Friday 4.12.19

Strength/Skill Work:  10 Min EMOM: 3-4 DB Strict Press @ 20X1 Tempo S(2-6 Strict HSPU)


For Time:  (15 Min Cap)

75/60 Cal Row F(60/45)

75 Wall Balls F(14/10) P(20/14) S(30/20)

*EMOM Stop and Do 4 Burpees F(3 Reps) S(5 Reps)

WOD Tips:
– Today’s strength focus is the  OH press. and we will be giving the option between a DB Strict Press or Strict HSPUs. Regardless of the movement we choose our focus is on isolating the shoulders, and not using the lower half to assist us in the movement. For both movements the goal is consistency across the EMOM, but feel free to build once or twice on the DB Strict Press weight.
– “Quicksand” is going to challenge your pacing capabilities. This is an easy workout to look at on paper, and come out too hot. The first minute may allow you to get a decent size chunk of reps, but once the Burpees start adding up, transition time will also play a role. Find a pace on the movements that you can sustain for roughly 12 minutes, which is the time we expect most people to finish in. The wall-balls are heavier than normal today, but after a few weeks of REALLY heavy wall-balls, these might feel nice!

Saturday 4.13.19

“The Dream Team”

23 Min AMRAP: (Teams of 3)

60/40 Cal Assault Bike

10 Sled Push F(90/45) P/S(135/90)

30 Deadlifts F(155/105) P/S(225/155)

10 Rope Climbs F(3 R.A. Pull-ups)

30/20 Ring Dips S(20/15 Ring Muscle Ups)

WOD Tips:
– Find your ‘Dream Team’ and decide who is going to be Magic, MJ, or Bird! Today is a fun team workout to end the week. During all of the movements in the AMRAP today you will be able to split the reps however you and your team decide to. You will be resting twice as long as you are working, so push the intensity when it is your turn.  The deadlifts should be broken up early and often between your team. If you are at much different weights you can have more than one bar. When selecting a weight, it should be something you could do at least 15+ reps with if you were asked to.

BeachFit Week of Workouts 4.8.19

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We had a blast Saturday during our beach WOD!! Don’t forget this Sunday we are taking class to Harbourside – class at 8 and 9am sharp!

Monday 4.8.19

“Bell bottoms”

In 9:00 build to your heaviest:

7 Front Rack DB Step ups / leg

Every 2:00 for 12:00 complete:

30 second Plank


14 Alternating Goblet Reverse Lunges

Part A is almost exactly the same as we did on 3.19.19 except we have added one more rep. Encourage athletes to refer back to SugarWOD and try to exceed or at least match their heaviest weight used on that date!

Tuesday 4.9.19



8 DB Bench Press

8-10 Strict Knees to Chest (Adv: K2E)

50 Jump Rope Singles

-Rest 2:00-


9/6 cal Ski Erg

16 Butterfly Sit Ups

100 m SA Overhead KB Carry (50m/arm)

Coaches Notes: Today is a challenging workout for the upper body and core! Choose a tough weight but one that you think you can go unbroken on both the bench and OH Carry for most of the rounds.

Wednesday 4.10.19

“Not Your Mummy’s Cindy” (Compare: 10.20.18)


200 meter Run

5 Ring Rows (20X0; Adv: Strict pull up)

10 Push ups

15 Air squats

Coaches Notes: Today is a really fun BF version of the CF Cindy 5-10-15 complex. Challenge yourself to take a tough working pace and use the clock as a guide to stick to it. Work hard and record your score into SugarWOD , this is the 4th time we have done this workout in the last 3 years and it is an excellent benchmark!

Thursday 4.11.19

“Bop It”


10 SA KB Bent over rows / arm (20X1)

10 Alt. Band Rotations

30 Plate Toe Taps

10 Plate Ground to OH

100m Dball Carry (Bearhug)

Coaches Notes:

Today’s Workout is the same theme as last week: Lot’s of rotational and bracing work with plenty of bodybuilding movements to ramp things up for beach season. Take your time today, this is more about feeling the right parts “turned on” then it is about doing more rounds.

Friday 4.12.19

“Team Biathlon”

In 8:00 build to a 5RM:

DB Squat Thruster

*After each set complete:

5 “12 Volts”


Max distance Bike Erg (meters)

*One teammate must be running 300 meters (Adv: 400m) at all times.

Coaches Notes: Today we are getting the best of everything! A strength test, a mono structural test, and a partner wod! Pacing is key today, find the right number that brings you right up to your threshold and hold on for the ride!

Saturday 4.13.19

“MEL” (Compare: 1.8.19)

For Time


Suitcase Deadlifts / side

Box Jumps

*After every round complete:

10/7 Calorie Row

Time cap: 16 min


Core Wod

Today we dive into the mind of coach Mel, have fun kiss your hamstrings goodbye!

Sunday 4.14.19

BeachFit @ Harbourside 

Class times at 8:00 AM and 9:00 AM at the main amphitheatre –  if you are bringing a friend make sure you have them come early enough to get their waiver signed and drop in donation made to LLS!