Archives for Daily Gym WOD


Overhead Squats

6 Sets of 3 reps


For Time

30, 20, 10

Power Snatch * Box Jumps * Pull Ups


South Bank Runners,

We’re approaching the highest mileage on your long runs. How are you feeling? Continue to play with your nutrition and clothing on your long runs so that you have the perfect plan for whatever mother nature delivers on race day.

  • Make sure to MAINTAIN GOOD HYDRATION during the week and not just for long runs. Its easy to get busy and go all day without drinking water. I suggest that you carry a bottle with you all day long and drink it.
  • The holidays ARE HERE! Remember your goal and DO NOT OVER INDULGE. Running really S*%#s with a hangover. (from alcohol or food)
  • Try not to get sick. Be mindful of crowds and wash your hands very often. At the VERY FIRST signs of a cold…ZYCAM works like magic to ward it off. You may want to purchase some to have ready. 

Week 9:

Monday: CrossFit only

Tuesday: CrossFit only

Wednesday: CrossFit only

Thursday: One hour run @ 70% (Run at a pace that feels good.)

Friday: CrossFit only

Saturday / Sunday: REST one day and Run the other day for 90 minutes @ 70%. (Stay at a comfortable pace but try your best NOT to WALK.)

The Calvary TURKEY TROT is a great 5K and you can do that on Thursday and just add to it before or after. 

Happy Thanksgiving! You guys are doing so well! Keep it up!



Barbell Club on Break!

As we prepare for and compete in the CF Games Open we will temporarily put Barbell Club on Hold.

Once the Open is complete we will start a new cycle.

Coach Jeff

Saturday 1.25

Front Squat
Find your 5 rep max.
Back Squat
Find your 5 rep max.
Power Snatch
Find your 5 rep max.
Touch and Go Sets

Post your scores to the Whiteboard.

A. Power Snatch 5 sets of 2

B. Snatch Balance 5 sets of 2

C. Snatch Pulls 5 sets of 5

Snatch + Hang Snatch Complex
5 working sets

Snatch Balance
2 reps x 5 sets

Snatch Pulls
3 reps x 5 sets

Saturday’s Work will be:

Power Clean + Hang Clean Combo
5-7 working sets after good warm up

Overhead Squat

This Saturday Coach Cody will be covering for coach Jeff during barbell club. The focus today is on strength gains that will benefit the Olympic Lifts. To that end we will take a short hiatus from the snatch and clean and jerk today. The training today is no less important but it’s not quite as sexy as hitting a PR Clean! Do work!

A. Front Squat
Heavy as it goes with proper lumbar maintained

B. Push Press
No failed sets. Work up to a heavy set of 3 and be done!

C. Back Squat
Same as Front Squat and no it’s not ridiculous to do front and back squat on the same day!

Barbell Club Participants,

The last few Saturdays have been awesome. Thank you to all those who have come out to Barbell Club. Moving forward I will post the Saturday workout later in the week.

If you are interested in doing extra Olympic Lifting work during the week please contact me and I will write you a personalized plan.

Also of note I will have some time off in December so look for extra Barbell Club sessions for the holidays!

Coach Jeff

For all things Olympic Lifting visit:
Best site for info and demo videos

This week is a pretty challenging week in the gym. Saturday we will get back to a really focused technique day.

Early in the week:

Back Squat 5 x 3

Perfect form
Controlled breathing
Tempo should be 31×3
3 second lowering
1 second pause at the bottom
Xplode up
3 second pause between reps


5 sets of the following complex
Snatch Deadlift
Power Snatch
Full Snatch

OH Squat
5 x 2

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