Wednesday: The Endurance Program

Wednesday: The Endurance Program

Wednesday: The Endurance Program

The Endurance Program is officially on TOMORROW at 6:30pm (with a complimentary info session tonight at 6:30pm). And I would love to spotlight the first person who signed up: Sarah Berry.


Sarah is such an inspiration to our community and incredibly special. Not only is she a CrossFitter but she also is a competitive horse rider. So awesome and crazy!!!


Over the last couple months Sarah has changed so much; she has improved on her lifts and has been very consistent. She not only was the first to sign up for the Endurance Program but she was also letting me know she was gong to be missing a couple classes. She wanted to know what she could do while she was away. I love when someone is so on-board they do not want to miss a single day.


Sarah’s goal by the end of the Endurance program is to do a 5K and I am sure with her persistent training and ability to face her weaknesses head on she will kick ass and do it sprinting.




PS there’s only a few spots left in the Endurance Program so sign up HERE before it’s too late!

Wednesday’s Training: 

Skill: Overhead Squat

  • 3 reps for 10 minutes


WOD: 1 min per station x 4 rounds rest 1 min once all stations are completed

  • Overhead Squat
  • Sit Ups
  • Push Ups
  • Jump Rope Passes

A. Hang Power Snatch x1 rep (or reg power Snatch or OHS) EMOM for 10 min



B1. GHD Sit Up

  • 10-15 reps
  • Rest 30 sec

B2. HSPU/Push Up AMRAP (once position is broken set it over)

  • Rest 30 sec

B3. 150 rope passes AFAP

  • Rest 30 sec


C. 1 min Airdyne Max Cal

A. Snatch EMOM

  • 1 Power Snatch Every min for 10 min (working up in weight then across as needed)



B1. GHD Sit Ups

  • 12-15 reps
  • Rest 30 sec


B3. 150 Rope Passes as fast as possible

  • Rest 30 sec


C. 1 min Airdyne Max Cal