Thursday 8/28/14 – Partner WOD!

Find a someone you want to work out with today! Don’t worry if you end up the only person in class, we’ll make it work for you.

6 rounds – With a partner
400 m run
Row – for max calories

*One partner will run while the other rows for max calories.  Partners will switch after each 400 m run. Each partner will run 6 times. Score for total time minus total calories between the two.

Wednesday 8/27/14

4-4-4-4 @ 84% of 1 RM

8 min EMOM
Odd minutes – 8 pendlay rows (heavy)
Even minutes – 8 strict toes to bar



Tuesday 8/26/14

4 sets of the following complex
1 halting snatch deadlift
1 high hang snatch
1 mid hang snatch

*Progressive loading

For time
600 m run
10 push press (135/95)
400 m run
8 push press (135/95)
200 m run
6 push press (135/95)



Monday 8/25/14

Happy birthday to Shasta! Class is never dull when you are there and we wouldn’t change that for anything! Have a good one!


Back squat
5-5-5 @ 85% of 1 RM

10 min AMRAP
10 front rack lunges (135/95)
5 strict pull ups
10 lateral bar hops

*Score for rounds and reps


Saturday 8/23/14

For time
40 wall balls (20/14)
400 m run
30 wall balls
400 m run
20 wall balls
400 m run
10 wall balls
400 m run


Friday 8/22/14

Push press
6-6-6 @ 60% of 1 RM

4 rounds
20 KB snatch (53/35) – 10 each arm
20 KB OH walking lunges (53/35) – 10 steps each arm
20 double unders



Thursday 8/21/14

5 rounds
20 pull ups
30 push ups
40 sit ups
50 air squats
Rest for 3 min

*Score for total time minus 12 min of rest time.



Introducing Red Fridays at CrossFit Post Falls: A Story on the Meaning of Red Friday


Please take a minute and read this, it’s pretty powerful. We’ll be wearing red here in the gym on Fridays to support our troops and say a public thank you to our military men and women for what they do so that we can live the way that we do.

If you have something red and think to wear it on Friday, please do. Remember, if you see us in red, this is why.


A Story on the Meaning of Red Friday:
Last week, while traveling to Chicago on business, I noticed a Marine Sergeant traveling with a folded flag, but did not put two and two together. After we boarded our flight, I turned to the sergeant, who’d been invited to sit in First Class (across from me), and inquired if he was heading home. No, he responded. Heading out, I asked. No, I am escorting a soldier home. Going to pick him up? No. He is with me right now. He was killed in Iraq. I’m taking him home to his family. The realization of what he had been asked to do hit me like a punch to the gut. It was an honor for him. He told me that, although he didn’t know the soldier, he had delivered the news of his passing to the soldier’s family and felt as if he knew them after many conversations in so few days. I turned back to him, extended my hand, and said thank you. Thank you for doing what you do so my family can do what we do. Upon landing in Chicago the pilot stopped short of the gate and made the following announcement over the intercom. “Ladies and gentlemen, I would like to note that we have had the honor of having Sergeant Steeley of the United States Marine Corps join us on this flight. He is escorting a fallen comrade back home to his family. I ask that you please remain in your seats when we open the forward door to allow Sergeant Steeley to deplane and receive his fellow soldier. We will then turn off the seat belt sign.” Without a sound, all went as requested. I noticed the sergeant saluting the casket as it was brought off the plane, and his action made me realize that I am proud to be an American.

So here’s a public Thank You to our military Men and Women for what you do so we can live the way we do.

Very soon, you will see a great many people wearing Red every Friday. The reason Americans who support our troops used to be called the “silent majority.” We are no longer silent, and are voicing our love for God, country and home in record breaking numbers. We are not organized, boisterous or overbearing. Many Americans, like you, me and our friends, simply want to recognize the vast majority of America supports our troops. Our idea of showing solidarity and support for our troops with dignity and respect starts this Friday – – and continues each and every Friday until the troops all come home, sending a deafening message that…every red-blooded American who support our men and women afar, will wear something red. By work of mouth, press, TV – Let’s make the United States on every Friday a sea of red much like a homecoming football game in the bleachers.

If every one of us who loves this country will share this with acquaintances, coworkers, friends, and family, it will not be long before the USA is covered in RED and it will let our troops know the once “silent” majority is on their side more than ever, certainly more than the media lets on.

The first thing a soldier say when asked “What can we do to make things better for you?” is, “We need your support and your prayers.” Let’s get the word out and lead with class and dignity, by example and wear something red every Friday.

Wednesday 8/20/14

Front squat
6-6-6 @ 60% of 1 RM

*10 GHD sit ups between sets

7 min AMRAP
7 sumo deadlift high pulls (75/55)
7 burpees

*Score for rounds and reps



Tuesday 8/19/14

50 alternating jumping lunges


4 rounds
400 m run
10 handstand push ups
2 rope climbs



Monday 8/18/14

7 rounds
15 KB swings (53/35)
15 power cleans (95/65)
15 box jumps (24/20)

Compare results here.



Saturday 8/16/14 – Partner WOD!

For time with a partner
100 pull ups
100 push ups
100 sit ups
100 air squats

*Only one person works at a time



Friday 8/15/14

Back squat
5-5-5-5 @ 80% of 1 RM

“Open WOD 11.1/14.1″
10 min AMRAP
30 double unders
15 power snatch (75/55)

*Score for rounds and reps



Thursday 8/14/14

For time
25 box jump overs (24/20)
25 toes to bar
25 wall balls (20/14)
25 ring dips
25 wall balls
25 toes to bar
25 box jump overs
300 ft OH KB carry (53/35) – hold KB overhead in one hand, alternate hands every 50 ft.



Wednesday 8/13/14

Sumo deadlift
5-5-5-5 @ 82% of your conventional deadlift weight

5 rounds
8 pull ups
8 push press (115/75)IMG_8777IMG_8778

Tuesday 8/12/14


For time

1000 m row

100 double unders

1 mile run

I know who the usual suspects are on Tuesdays, so don’t think you’re going to slink out of this one. I’ve also already seen who’s on the schedule for tomorrow. Get in here. Get it done. Be a better person.



Hang clean & jerk
3-3-3-3 – Take a couple warm up sets to work up to something heavy. If you have a 1 RM then this should be around 85% (ish).

6 min AMRAP
6 power cleans (135/95)
12 sit ups

*Score for rounds and reps



Saturday 8/9/14

Swim WOD.

Bring a swim suit or clothes that you don’t mind getting wet! We’re going to meet here at the gym, run over to Templins (800m give or take), spend some time working on swim strokes and treading water and then we’ll run back. If you are going to want to bring things with you to Templins, (towel, water, sun glasses, sun screen, whatever…) I’d suggest bringing a back pack or something that is easy to carry while running. Let us know if you have any questions! Class is at 9am.


Friday 8/8/14

Hang snatch
15 min to establish a 3 RM

8 min EMOM
3 hang power snatch @ 70% of 3 RM snatch



Thursday 8/7/14

10 reps @ 50%
10 reps @ 60%
10 reps @ 65%
8 reps @ 75%
6 reps @ 80%

7 min AMRAP
10 wall balls (20/14)
10 toes to bar

*Score for rounds and reps



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