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New Format, Squat Therapy, CrossFit Lift-Off

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Change is in the air and it will show up first on our blog. Instead of presenting our programming on a daily basis we will now give you the week in advance. People are asking for advance notice on the movements, and this is our answer to you! Each Sunday evening we will post a blog that sets you up for the week including News & Events, Important Movement Points, and the WODS for the week. We will continue to post throughout the week, but on a more sporadic basis and without the detail we have presented to date. We hope this new format helps you plan for your own mobility and workout needs.


Squat Therapy

On the heels of Pimp Your Pulls which saw pulling improvements across the gym we now embark on two weeks of Squat Therapy. Each day will include a mobility and strengthening piece that influences our squat. Can’t get below parallel and don’t know why? Pay close attention to your coaches over the next two weeks and we will uncover the WHY that limits YOU.

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 Image result for crossfit lift-off new format CrossFit Lift-Off

This fun CrossFit event that is sponsored by Rogue starts on Thursday, November 5th and goes through Monday, November 9th at 5PM. Pay $10 and see where you land in your Snatch, Clean and Jerk, and a mystery WOD. Compare yourself to with people in your age and weight group from across the globe. You can learn more about it here. This week’s programming caters to the CrossFit Lift-Off with drills and skills that will help you get under that bar.



Monday’s WOD

Squat Therapy: Wall Squats

See how close you can get to the wall and maintain perfect form. Work this position for 3×10. Between each set complete seated hip opener.

Back Squats

3-3-3-3 @ 80% of 1RM


complete the following for time:


Renegade Rows (AHAP)
Sit Ups


Tuesday’s WOD

Wall Squat

hamstring openers with bands on rig

Snatch Grip Deadlift & High Pull

2 second pause at position 2 + High Pull


3 rounds for time

3 Sled Sprint (down, back, down)90/50
3 Farmer Carry (down, back down)70/53
20 kettlebell swing 70/53


Wednesday’s WOD

Wall Squat Warm Up with Ankle opener to find depth
Cleans & Jerk

find 1 Rep Max



Clean/Rope Climb 16 MIN:
Odds: 2 rope climbs.
Evens: 3 Full Cleans (heaviest you can sustain)


Thursday’s WOD


Find 1 Rep Max

Wall Squat

Adductor opener


AMRAP 12 Minutes

5 Power Snatch135/95
10 Pull-ups
15 Box Jumps 20/14


Friday’s WOD

CrossFit Lift-Off Mystery WOD. Announced on Thursday at 5PM!



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