New in July! Let’s get Strong together!

June’s swimming program is winding down (WOW that went by fast!), but we are very excited to announce TWO new specialty programs coming to you in July!!

These classes will start the first week in July and be held at 6:30pm. Therefore, there will be no 6:30pm class for July and beginning of August. We came to this conclusion because 6:30pm is our lowest attended class with an average of 1.8 attendees in the past 30 days.

6-Week POWER HOUR: A Power Lifting (Squat, Bench Press, & Deadlift) based program. This program is aimed at those who enjoy or want to become all around stronger by dedicating full effort towards building muscle mass, moving heavy weights, and moving them quickly! All lift, no conditioning. You will be coached through the use of methods and movements not regularly seen in your normal CrossFit classes to accelerate your strength development! Examples of this will be banded deadlifts, Glute Ham Raises, Unstable Bench Press, and more! Remember, strength is never a weakness!

Price: $153 for 6-Weeks

Time: Mondays, Wednesdays, & Fridays at 6:30pm beginning July 6th

Coaches: Jeremy Worthington & Jared Bradford


  • Access to a private Facebook group for camaraderie, accountability, and extra information before each session!
  • Exclusive “Power Hour CrossFit Worthy” T-Shirt
  • Get stronger with friends!


6-Week Pull-Up Program: We’ve seen the need for a Body Weight Program or more specifically a “Pull –Up” Program. Most everyone has a goal of doing their first Pull-Up; we’re not guaranteeing you will achieve them with this program, but you will be stronger and a lot closer to that goal. The focus of this program is to dedicate time and effort to developing a strict Pull-Up or Chin-Up, through strengthening the entire shoulder girdle, developing gleno-humeral rhythm, and good old fashion work! If you currently can do a strict Pull-Up or two, that’s great! This program will still help you to add reps or weight to what you are already capable of!

Price: $108 for 6-Weeks

Time: Tuesdays & Thursdays at 6:30pm beginning July 5th

Coaches: Jeremy Worthington & Erich Focht


  • Access to a private Facebook group for constant contact with coaches, accountability with friends.
  • Exclusive articles regarding upper body strength written just for you!
  • Dedicated time to focus on building upper body pulling strength

07.24.2013 [wednesday]

Max-Effort Lift:  20:00 Bench
                  warm up: 10@bar, 8-10@45%, 5-10@65%
                  work: 5@75%, 3@85%, 1+@95%
                  back off: 10@50-60%
Assistant Movement: Banded Tricep Push Downs
                    1x close to failure
                    1x failure
Pulling Superset:  3 Rounds:
                   8-10 Supine Body Rows
                   12-15 Banded Pull Aparts (BPA)
      5-4-3-2-1 Muscle Ups
      10-8-6-4-2 HSPU (Handstand Push ups)
      *alternating movements

07.17.2013 [wednesday]

Check out the new state-of-the-art Bench we got! EAT like the cavemen, BENCH like the cavemen, BE RIPPED like the cavemen!417035_349876178364583_1435946255_n
Max-Effort Lift: 20:00 Bench
                 warm-up: 10@bar, 8-10@40%, 5-10@60%
                 work: 3@70%, 3@80%, 3+@90%
                 back off: 10@50-60%
Assistant Movement:  Weighted Push ups
                       1x close to failure
                       1x to failure
                       *Superset with banded pull aparts 3x12-15
WOD:  AMRAP in 10:00
      8 HSPU (handstand push ups)
      8 C2B (chest to bar pull ups)
      8 Push Press 135/95#

06.19.2013 [wednesday]

Max-Effort Lift:  20:00 Push Press
                  warm up: 10@bar, 8-10@45%, 5-10@65%
                  work: 5@75%, 3@85%, 1+95%
                  back off: 10@50-60%
Assistant Movement: Bench 
Pulling Superset:  4 Rounds:
                   8-10 Bent Over Rows (Underhand) *No torso movement
                   6-12 Prehab Snatch
                   15-20 Db Shrugs
WOD:  OTM 12:00
      odd: 5 Strict Press (do not over extend midline)
      even: 1-3 Muscle Ups
            2x:10 negative pull ups
            2x:10 negative push ups / dips

05.08.2013 [wednesday]

Max-Effort Lift:  20:00 Bench
                  warm up- 10@bar, 8-10@35%, 5-10@55%
                  work- 5@65%, 5@75%, 5+@85%
                  back off set- 10@50-60%
                  *base %'s off latest/heaviest achieved
Assistant Movement:  3 Rounds:
                     15+ UB Push Ups
                     15+ UB Pull ups
                     *only rest at the end of each round, NOT between movements. (UB=unbroken)
Upper Body Triplet:  3 Rounds:
                     20 HR Push ups
                     20 Bent over row
                     30 DU/60 SU
Prehab:  Bullet Proof Shoulders:
         Side Plank Retractions 1x20/side
         Mod. Push up hold 3x15sec/side
         Scap Push ups 1x15
         T's 4x5+5sec overload
         W's 4x5+5sec overload


A few days late…it happens!

Level 1:   Power Clean 5×2 (+5lbs)
Dead lift 3×5 (+10lbs)
Last round of DL, go for max reps if form allows
Level 2:    Back Squat 1×5@70%, 1×3@80%, 5×2@90%
Bench- spend 15 minutes finding a 1-3RM.
Body Weight Volume: Tabata pull-ups
WOD:  For Time:
Overhead Squat @ 50% f Snatch
Push Ups
Row 300m between rounds for 2 total rows
*Bonus- Midline- Hyper Extension 3×10 {weighted}