Monday Motivation:
Nobody cares how much you know, until they know how much you care.
-Theodore Roosevelt.

Last week to sign up for the Crossfit Open to be included in our very own competition. Signup at

CrossFit First Creek – CrossFit


Front Squat (Heavy single )

Working up to a 1 rep max.




Just a general reference on what your rep scheme should look like.

Get to class early to warmup extra if needed. A lot to get to in 1 hour of work. 20 minute cap on front squat.

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

30 double unders

7 burpees

5 power snatch 105/70

45 double unders

7 burpee box over 24/20

5 power snatch 155/105

New burpee standard:

Both feet retract at same time (no step backs) and both feet progress forward at same time (no step up). Still scale as needed.

You dont have to extend at the top of the box on the jump over.

Novice would look like:

30 single unders/calf jumps

7 pushups (scale as needed)

5 power snatch 55/35


Comments are closed