Wednesday 10.22.14


To the man that has the best sound effects, best sayings, best facial hair, and who picked the best day ever to be born on a big happy birthday goes out to the one and only, Tommy Ward. Tommy, I hope you have a great birthday.


Power Clean - 5x3@70%
4 Rounds
400m Run
25 Ab mat Sit ups
25 (L2 Hip Extensions GHD L1 Supermans)
100m one arm bottom up KB walking. Right arm down left arm back. (Shoulder stability)

Tuesday 10.21.14


For those of you who missed Yoga this passed weekend don’t worry because it will be help every Sunday at 10:00am. While yoga may not incorporate the high intense elements like a CrossFit workouts, it does use our entire body in a different way than we usually use in the gym. Today we may be working on the quick explosive movement of the snatch and this weekend in your yoga practice; you could be working on shoulder stability and flexibility. This stability and flexibility will transfer into your Olympic lifts. Who doesn’t want a better snatch? Come this weekend and try it out.

Remember if you are planning to perform the rope climbs wear tall socks or something to protect your shins.

Push Press - 5x5@70%
6 Rounds
3 Sq. Snatches
(L2 155/105, L1 125/85)
2 Rounds of CINDY
(CINDY= 5 Pull-ups, 10 Push ups, 15 Squats)
1 Rope Climbs
(SUB 3 Rope K2E)
35min Time Cap

Monday 10.20.14


Congratulation and welcome back to TJ Ferrara for completing Kokoro camp this pass weekend. Kokoro is designed to break people down, and then rebuild them into a powerful leader and consummate team player—the kind that makes everyone else better. Whatever the path in life, the confidence and wisdom that can be gained during this 3-day intensive camp can multiply ones performance and success by a factor that’s impossible for someone to even imagine.

Kokoro Camp is designed to help people discover the deep power of ones resilient spirit over their mind, and their mind’s control over the body. The program is skillfully executed by a cadre of SEALs with over 125 cumulative years of Special Warfare experience.

Back Squat - 5x5@70%
Hang Power Snatch
(L2 115/75, L1 95/65)
*L2 w/ wt. vest (20/10lbs)
500m DB or KB Farmer Carry (AHAP)

Saturday 10.18.14

Chipper style
partners can split up work however, but must complete one movement before moving on
For time:
400m run (together)
100 Push Ups
80 KBS (53/35)
60 double unders (each)
400m run (together)
60 pull ups
80 wall balls (20/14)
100 sit ups
400m run (together)

Friday 10.17.14


If you have noticed the past two weeks we have not had a lift before the workout. These two weeks we have been focusing on skill work and core strength. Starting on Monday we will be back on our strength cycle.

strict T2B
rest 1 min b/t sets
(sub K2E or hanging leg rises)
5 Rounds
On the 3 min intervals
perform 12 Burpees
and a 400m run