The way we program is designed to allow members to continually improve all aspects of their fitness. We concurrently train strength, high intensity, and low intensity conditioning to train different energy systems and allow for complete recovery. The assistance work we do on a daily basis is targeted to bring up weaknesses and prevent injury, complementing different types of lifts done throughout the week. Our goal is to help you look and feel better, while developing a large foundation of general physical preparedness (GPP) in the process.

CrossFit Daily Workouts Week of 2/18-2/23



A. Strength

1 RM Bench Press

4x1:30 alternating DB clean and press 

B. Conditioning

EMOM x 16 minutes

15 burpees 

40 double unders

10 G2OH

10 Cal row

C. Assistance

Shoulder, biceps


A. Strength

Superset 5 rounds 

10 weighted step-ups

20 Russian swings (70/53)

10 sumo-deadlift (40%)

B. Conditioning

8 minute AMRAP

6 chest to bar pull-ups

6 squat snatches (95/65)

C. Assistance

Upper back, abs, triceps


A. 5 rounds, on the 5 minute

400 m run

15 thrusters (95/65)

20 bent rows (10R/L)

B. 10 —> 1

Push Jerk (95/65)

Ring rows 

C. Assistance

Ab and trunk work


A. 20 minutes

EVEN: 30 second handstand hold

ODD: 30 Bike sprint

B. 3 rounds

200 m run

200 m farmer carry (53/35)

C. Assistance

Abs, hamstrings, low back



Sign up for the open here. Our affiliate is TSC CrossFit!