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20 Feb (1130)

February 20, 2018

Warm Up
4 Rounds
Row 250
10 Push ups
10 Sit Ups
10 Burpees

Bench Press 5-5-4-4-4-3-3
40%, 50%, , 70%, 70%, 70%, 80%, 80%

Chuck Norris
Total Reps for 2 Rnds at each of 3 stations
1 min at each movement
1 min rest in between stations

Station 1:
WB (20/14)

Station 2:
OVHD plate lunges (45/25)

Station 3:
Man makers (40/30)
Box Jumps (24/20)


20 Feb (0700)

February 20, 2018

Warmup then

Front squat

5 rds for time:
12 deadlifts
9 hang power cleans
6 push jerks
*(135/85 for each)

16 FEB (1130)

February 16, 2018

1 min Assault Bike
10 Strict DB press
15 Air Squats
3 times

Handstand Skill Practice
Work through progression Only moving on when skill has been mastered
5 parallette Pushups
1 Min Handstand hold against wall
Free Standing hand stand holds
Handstand walks

10 OHS (95/65)
20 Box Jumps
30 DU

16 FEB 2018 (0700)

February 16, 2018

4 sets of 10 DB Bench Press

Air Squat

Cash Out
20 Hollow Rocks

15 Feb 18 (1130)

February 15, 2018

Warm up:
Run 5 min
4 Rounds:
10 Squats
10 Push Ups
10 Mountain climbers

Accumulate 3 minutes in minimum time in each of the following:
Handstand Hold
L sit or L hang
Hollow Rock

Row 4,000 m for time


15 FEB 2017 (0700)

February 15, 2018

Kettle Bell Swings and Med Ball Cleans

We will spend 10-15 minutes on each movement reviewing form and technique. Tips and Tricks will be discussed. We will also review Wall Balls if time allows.

Moving Forward as a CF Community – SugarWOD

February 14, 2018



 Good morning!


We are in the process of leveraging some new tools to work better as a CF community. To that end, the good folks at SugarWod have given us their online platform for free as a military affiliate. Using this site and all that it has to offer will allow us to do several things as a community.


 For athletes, it will help you come to class feeling prepared for the day’s workout. SugarWod has built a place where you can give and receive support from your box-mates, while tracking your own progress.


 For coaches, it will enable us to grow professionally, while giving high-quality, personalized training to our athletes. SugarWOD is a tool that can help with programming, workout plans, and staying on top of our athlete’s numbers.


 We are quite excited to be able to leverage this technology and move our box forward.


 To get started, please follow the instructions below. We look forward to as many folks signing up as possible, even our Guardians who have transferred out of the NCR. Ya’ll are missed and this is an opportunity for you to stay connected!



App instructions

1) Download the SugarWOD app(its Free)

2) Sign-up with an email address

3) Once your acct is all set up search for Guardian Crossfit join

4) If you are a coach I think you will need to let me know so I can change you from athlete to coach



1)Use drop down menu to select login

2) Down the bottom select create new acct

3) Follow step 2 -4 above.