June Pistol Challenge

Happy Early Summer, Slate!!

Great work on all of the PRs and hard work! Coming up, we are going to be doing a “Pistol Challenge (single leg squat),” for the month of June.

Pistol Challenge: Starting on June 1st, we will be starting a month long “Pistol Challenge.” This is a great way to progress towards your first, or to refine your pistol skills. There are a few options for doing the challenge:

L1: If you do not have pistols, speak with a coach and we will be more than happy to give you a progression to work on for the month!
L2: For people who have ok pistols, you will do one for each day of the month, minus your rest days (you do not need to make them up). Example: June 1st, you do one, 2nd, you do 2, 3rd you do 3 (start on opposite leg), and so on, for the entire month.
L3/4: To all those who currently can do pistols in a workout, you will double the ODD days only, and do pistols/make them up, for days you are not in the gym. So June 1st=2, 2nd=2, 3rd=6, 4th=4 and so on…

Make sure to sign up on the whiteboard!

-Slate Team

Tuesday 5-31-16

**If you completed “Murph” yesterday, take today as a recovery and mobility day. If you do want to come in, a coach will set you up with some light rowing, and a ROM WOD to help recover and begin your deload week.**

Atlas Stone Practice

4 Rounds, 60 seconds at each station:
15 Wallballs (20/14)
10 Box Jumps (24”/20”)
15 KB Swings (53/35)
Rest 60 Seconds between rounds

L3: Written
L2: 20”/12”+Plate, 44/26
L1: 20”/12”, 35/26/15

Monday 5-30-16 (Memorial Day!)

One class today, starts at 10:00 AM (gym opens at 9:30 AM)! Afterwards, we will grill out and play kick ball at the park down the street! Bring your friends, family, and some food to share!

Hero WOD

For time…
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

If you have 20/14lb weight vest, wear it.
*May partition reps, not run.

L3: No vest
L2: 1200m Run, 75 PU or Ring Rows, 150 Push-ups, 200 Squats, 1200m Run
800m Run, 50 PU or Ring Rows, 100 Push-ups, 150 Squats 800m Run
L1: 400m Run, 25 Ring Rows, 50 Push-ups, 100 Squats, 400m Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Sunday 5-29-16

20 minutes to establish a new 1 RM FS or make up any other missed test days

If you are NOT completing Murph tomorrow:
Hero WOD
Five rounds for time
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

If completing Murph tomorrow, mobility or weakness work for remainder of class.

Saturday 5-28-16

20 minutes to make up any missed test days.

Partner Hero WOD
Rowing with “Nate”
Row 10k
Every 90 Seconds, one person completes one round of “Nate”
2 Muscle-ups
8 KB Swings (70/53)

L3: 1 MU
L2: 4 Banded Pull-ups, 2 Wall-Walks, 53/35
L1: 8k, 4 Ring Rows, 1 Wall-Walk or 4 Pike Push-ups, 44/26/15

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Friday 5-27-16

20 minutes to establish a new 1 RM Squat

Partner Hero WOD
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thursday 5-26-16

3 Attempts at max HSPU

For time…
Run 400m
15 Snatches (115/75)
20 Toes to Bar
25 HR Push-ups
Run 200m
8 Snatches (115/75)
10 T2B
12 HR Push-ups
Run 100m

L3: Written
L2: 4/3/2 Wall-walks, 85/60, K2E or Hanging Knee Raises, Rack Push-ups
L1: 1/1/1 Wall-walks, 65/35 or Power Cleans, V-ups, Rack Push-ups

Compare to 12-24-15

Wednesday 5-25-16

20 minutes to establish a new 1 RM Push Press

4 Rounds for time…
15 UB Wallballs (20/14)
15 Power Cleans (95/65)

L3: Written
L2: Does not need to be UB, 75/55
L1: 14/10, 10 PC, 65/45/35

Rest 2 min

Remainder of class to accumulate max 200m runs (cannot be 400m loop) – may rest between runs.

Tuesday 5-24-16

20 minutes to establish a new 1 RM Clean

3 Rounds for time…
Run 400m
21 KB Swings (53/35)
12 Pull-ups

No increasing weight/difficulty: stay written, go faster!

L3: Written
L2: 44/26, Banded OR Jumping PU OK
L1: Run 200m, 15 KBS (35/15), Jumping PU

Monday 5-23-16

20 minutes to establish a new 1 RM Snatch

Remainder of class:
3 attempts at 500m row PR

Sunday 5-22-16

4 Rounds, NFT:
6 Strict HSPU
11 Kipping HSPU
*Attempt to stay on the wall

Local Hero WOD:
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

L2-1: No weight vest.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

We will be testing this week, so plan ahead!

Saturday 5-21-16

10 min, EMOTM:
Even: 10 DB Step-ups
Odd: 10 T2B

Partner Hero WOD
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14
Box jumps, 24/20
Kettlebell swings 53/35

L2: 24/20/12+ Plates, 44/26
L1: 14/10, 20/12, 35/26/15

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Friday 5-20-16

25 minutes to cover as much distance running as possible.

L3/2: Written
L1: May modify with rowing

Remainder of class:
7x 2 Clean, (work up to at least 85%)

Thursday 5-19-16

7×2 Snatches (work up to at least 80%)

Calorie Row
Thruster (45/35)
Burpees over the rower

L3/2: Written
L1: 21/12/6

Wednesday 5-18-16

7×2 Squats (work up to at least 85%)

15 min AMRAP:
5 Ring Muscle-ups
200m Run
5 Bar Muscle-ups
250m Row

L3: 3/3
L2: Alternate 10 Ring Rows/10 HR Push-ups, 10 Pull-ups/Jumping Pull-ups

Tuesday 5-17-16

7×3 Push-Press (work up to at least 80%)

For time…
100 Slam Balls (30/25)
*20 Double Unders each time you break

L3: Written
L2: 25/15, 40 SU OK
L1: 75 Slam Balls, 20/10, 20 SU

Remainder of class to work on a weakness!

Monday 5-16-16

7×2 Front Squat (work up to at least 85%)

3 Rounds, 60 Seconds at each station / 10 Second Transition
For Total Reps:
Lateral Hops (over-back=1)
OH Lunges (95/65)
Abmat Sit-ups
Shoulder to Overhead (95/65)
Rest 70 Seconds between rounds

L3: Written
L2: 75/55
L1: Over-back=2, Front Rack Lunges OK 65/45/35

Sunday 5-15-16

5×5 Bench Press
Accumulate 20-30 GHD SU

Hero WOD
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

L3: Written
L2: Fast Banded PU OK or Jumping PU
L1: 5 Jumping PU, 7 Burpees

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Saturday 5-14-16

Partner Hero WOD
30 rounds for time of:
5 Wall ball shots, 20/14
3 Handstand push-ups
225/135 pound Power clean, 1 rep

L3: 185/115
L2: 3 Wall-Walks, 135/95
L1: 14/10, 1 Wall-Walk/3 Pike-Push-ups, Varied

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Friday 5-13-16

Minimum Sets/Time:
20 Ring or Bar MU (pick your weakest, lower reps before lowering skill)
20-30 Ring Rows
20-30 Barbell Push-ups

2 Rounds for time…
Run 800m
25 T2B
25 KB Swings (70/53)
25 Abmat Sit-ups
25 Burpees

L3: 53/35
L2: Hanging Knee Raises, 44/35/26
L1: Hanging Knee Raises, 35/26/15

Thursday 5-12-16


6×4 Push-Press (Heavyish)
6×4 Front Squat (Heavyish)
4 Rounds, 30 Seconds rest, alternating between exercises
8 Romanian Deadlifts
8 DB Step-ups (each leg)

Wednesday 5-11-16

REMINDER: Tonight 5:30-6:00 PM Coach Brittney is bringing back her CORE CLASS!!

6×2 Hang Snatch (Heavier than 5-2)

4 Rounds, 75 Seconds at each station:
Row for Calories
Burpee broad jumps
Farmers Carry (70/53)

L3: Written
L2: Pike Push-ups, 53/35
L1: Pike Push-ups/Barbell Push-ups, 44/26/15


Reminder: Core Class with Coach Brittney starts this Wednesday, May 11th from 5:30-6:00 PM!

This is an awesome opportunity to develop your core strength to help with lifts, WODs, and just life in general.

Tuesday 5-10-16

REMINDER: TONIGHT in place of the 5:30 and 6:30 PM classes are Jump Rope Clinics with the amazing Tarilyn Greenfield!

6×2 Hang Clean, (Heavier than 5-5)

4 Rounds, against a 2:30 Clock:
20 Wallballs (20/14)
10 Pull-ups
Max Effort Man-Makers in remaining time (score) (35/25)

L3: Written
L2: Jumping PU OK, 25/20
L1: 15 WB (14/10), Jumping PU, 20/15


Jump rope clinics TOMORROW!!

Reminder: We will be having a jump rope clinic with Tarilyn Greenfield tomorrow, May 10th during the 5:30 and 6:30 PM classes! Come work on your double under technique!

Monday 5-9-16

6×4 Back Squat (Heavier than 5-3)

Run Annie Run!
400m Run
Double Unders
400m Run

L3: Written
L2: 3x SU OK
L1: 2 or 1x SU, 30-25-20-15-10 Sit-ups

Sunday 5-8-16

5×5 Front Squat (all sets above 70%)

Hero WOD
Complete as many rounds as possible in 12 minutes of:
24/20 inch Box Jump, 12 reps
95/65 pound Thruster, 6 reps
6 Bar-facing burpees

L2: 75/55
L1: 20/12+ Plates/12, 65/45/25

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Saturday 5-7-16

4 Rounds:
5 Strict HSPU
10 Kipping HSPU
Attempt to not drop from wall

Partner Hero WOD:
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

L2: 95/65, Rope Climb Progressions OK
L1: 75/55/35, Rope Climb Progressions/Ring Rows, 1200-800m Run

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Friday 5-6-16

6×3 Hi-Hang Clean, (heavier than 4-6)

For time…(17 min cap)
30 Box Jumps (24/20)
30 OHS (135/95)
60 Lateral Hops (Over-back=1)
60 Squats
90 Double Unders
90 Ft Walking Lunges (Slate wall- woodline-Slate wall, x2)
400m Run

L3: 95/65
L2: 24/20/12+ Plates, 75/55, 180 SU OK
L1: 20/12/+Plates, 55/35/15/PVC, Over-back=1, 90 SU