Happy 2014 to you all!

Happy 2014 to you all!

Hey All CFK members–

Happy 2014 to you all!

We have all kicked off the year to a fantastic start.  Congrats to all the newbies at the box!

As Crossfit Kitsilano grows bigger and better we want  to announce a few changes to our schedule for you all.

We are now adding a new Saturday class at 12pm. It will be called “Performance 101″ This is designed for people who have just completed elements and/or who want to improve there technique and skills.

Mobility will now be moved to 1pm on Saturdays after this class.

We also want to announce that Open Gym on Sundays will be an extra hour longer. 11am-2pm.

Keep reading our blog for more information regarding the Crossfit Open and a throwdown we will be hosting in the upcoming weeks,


Coach Karina 

Wednesday, May 1st 2013

Athlete Profile: Steve Iliakis

Hometown: Vancouver

Age: 37

When did you first start Crossfit?: December 2011

When did you first start training at CFK?: December 2011

Favorite WOD: Anything with weights

Least Favorite Wod: Anything that requires a kip… definitely need to work on this!

Tell us about your sports and fitness background:

Growing up I played organized sports – everything from Baseball, Football, Rugby, and Hockey. My activity level dwindled dramatically as I got older until recently. I have always played hockey throughout the years, but once a week doesn’t really cut it. I added cycling about 5 years ago and now Crossfit.

How did you first get exposed to Crossfit? Take us back to your first WOD…what was it? How did it feel?

The person who actually got me to join Crossfit was my wife Nora. She was doing her elements and would come home every night looking like she just stepped out of a sauna and about to puke, and yet she still looked like she enjoyed herself. That was enough to peek my interest.

I did an intro class with Fynn – 7 UP. Nora came to watch me with the kids and big daddy had to show them how manly I was and gave it everything I had. I can’t remember how many rounds I finished, but what I do remember is lying on the couch in the fetal position for 3 hours after my intro. I was in a state of incoherency and could not move. Signed up for my elements 2 days later. 2 days later because I was still hurting the day after and couldn’t type or lift the phone.

What sort of changes have you seen in your body,health and fitness since starting CF?

Seriously though – I have lost 40 lbs since joining Crossfit and more importantly I feel like I’m in the best shape of my life. I’m a lot more active with my kids. I can actually play 3 periods of hockey and I still have lots in the tank. I can cycle a lot farther and faster, and I even don’t mind running once in a while now.









What sort of changes in your life have you experienced out of taking on something like Crossfit that were totally unexpected?

I was always used to going to a regular gym where you would go in and do your thing and not really talk to anyone. One of the most unexpected things had to be the whole Crossfit experience. Most, if not all the works outs are individual based, but yet it feels like a team sport. Everyone cheers on the last person to finish, and when you are first starting out, it definitely motivates you to push harder. Nora and I have made some great friends and it really does feel like a family. Love the people, the coaches, and the support. Something I didn’t expect when I joined Crossfit.

Please share with us any favorite Crossfit moments:

There are so many moments it is hard to choose just one. My favorite moments in the box are when I PR a lift or a WOD.

Any advice for people just getting started?

Stick with it. Go light on the weights if you don’t have the technique yet – don’t let your ego get in the way. Once you have the technique, push yourself to go heavier and finish faster.

What are your hobbies, interests and or talents outside of CF?

Spending time with the family, hanging with friends, getting out on the bike or just being active.



Thursday, February 14th 2013

CrossFit Kitsilano has teamed up with Master BC Record Holder and Certified Olympic Lifting Coach Mike Cartwright to offer an 8 week Olympic Lifting Workshop on Wednesday Evenings.

Olympic Lifting Helps:
- Build explosive strength
- Improve your power
- Increases Speed Strength
- Increase general strength
- Make you faster and more athletic

We are very excited at the opportunity of Mike joining the CFK community. His passion and dedication to the sport, combined with his years of experience coaching in Great Britain and Canada will give any athlete the skills and tools needed to improve both their confidence and competence with these lifts.

*First 8 Week Session*
Wednesday Nights: 6:00pm to 7:30pm
March 6th 2013 to April 24th 2013
$125 for 8 Sessions.
12 Spots Available

Maximum class size is 12 people. Please see the Front Desk/Karina to register for the workshop. Spots are only guaranteed for those who have paid in full. Registration is for 8 Sessions, with no refunds or discounts for missed days.

We will be running these 8 Week Workshops regularly throughout the year, and will be posting new dates as they become available.


Refer a friend:
Our most recent Bring A Friend Day had the largest turnout we have ever seen for this style of event. The CrossFit Kitsilano family and coaches had a chance to witness how much you all love the box and want to share it with your friends and family.

As a way to say thank-you for your continued support, for the remainder of February we are instituting a referral program:

Click here to see the info!


Sen Sation, congrats on your PR!

Tuesday, February 12th 2013

Hey Guys,

Our most recent Bring A Friend Day had the largest turnout we have ever seen for this style of event. The CrossFit Kitsilano family and coaches had a chance to witness how much you all love the box and want to share it with your friends and family.

As a way to say thank-you for your continued support, for the remainder of February we are instituting a referral program:

Click here to see the info!

Sen Sation, congrats on your PR!







Taranis 2012 Recap – Friday, November 23rd 2012

Taranis… You mean Tyrannosaurus? No… this sounded much more terrifying because it wasn’t already dead in the ground. Here’s the Road Report from CFK’s trip to Victoria this last weekend.

Nancy, Fynn, Robyn, Connor - A Team (Wolf Pack). Michelle, Riback, Geoff and Christine – B Team (Crossbreed). Myself (Sean)- Individual. After a brutal qualifier, CFK had two stellar teams enlisted in the Taranis 2012 Winter Challenge, going head to head with a total of 24 teams from across BC and Washington State. Victoria’s Crossfit Taranis started this competition which has grown into a three-day event with nearly 200 athletes and over 250 spectators in attendance. What a better way to show off your achievements than to do it with your peers and family looking on and competing alongside you?

The months leading up to Taranis, we all trained – Fynn working us hard on our goats (some new terminology for me) – putting in many extra hours at the box – worrying that there would be the one movement we each feared (except Connor and Geoff – with their hats on backward, cool as ever, fearing nothing except a D in Spanish). I probably did 10,000 double-unders in October, and snatched more than I had ever snatched in my life, and it felt good… We were about to have our collective talent tested in an arena environment. None of us were there to “show off”, but rather to be the best that we could be. About a month before the competition, Kevin, one of the clear stars putting in as many hours as he could alongside a busy school schedule – fell and tore the meniscus in his knee. He was out. Taking his place, I now had more to contend with than making it on my own.

Finally November 16th was upon us, we had our rest and felt as ready as we could be. Boarding the ferry and arriving at our hotel, we had a great sense of team and pride before we arrived at the box for our 5PM briefing and initial WOD. Going to deliver with all the skills we had as a family felt amazing – and something we all fully intend to repeat. Most events we found had a similar format. Individual men would have their go, then individual women, then teams would have a slightly altered format of the same. We had one event on Friday, three on Saturday and a tournament-style elimination for 1st, 2nd, 3rd and 4th on Sunday.

Event 1:

One man and one woman on a fat-bar one handed deadlift. 100lbs and 60lbs respectively. One man and one woman on alternating burpee box-jumps. Collect as many points as you can and go like hell.

This event was interesting – so many had a very difficult time with gripping the heavy bar with one hand, trying to make up points on the box jumps. Monster athletes were being crushed by the inability to grab something with their own hands. Frustrating to say the least, it was a good taste of what was to come. We had in our heads the feel of the tournament, and for three of us (myself included), that small WOD was the first time we had been “in the pit” – in a competition style event. In that short time though, our team was the only thing that existed.

Post-Wod, the organizers announced the events for the following day, and we were off to rest and congratulate each other. We all had to collect very early out on a wet, cold field.

Event 2:

The next day we collected on the turf for something we knew would be a challenge. Each team member must carry every other team member a distance. 50 yards for the women, 100 yards for the men. Few teams had the issue ours (Crossbreed) did. Christine & Michelle – ~130 lbs. Geoff – 155 lbs. Sean – 205 lbs. I felt like the team cow, but I have to admit, everyone did a great job. Wolf Pack was alongside us and we cheered each other on. Some clean carries, some messy – legs flailing everywhere. Teams completed somewhere between 8 and 10 minutes, and many were left coughing and wheezing. It wasn’t easy in any way. In the end, my weight slowed us down considerably, but it is what it is. Tall members with big hands have an advantage on Event 1, and are a liability on Event 2. That’s the fun in Crossfit – you never know when you will be put up against or when your advantages might become disadvantages.

Event 3:

Resting for a bit, we moved on to a barbell complex, raising in weight by 10 lbs each increment for the gents, 5 for the ladies, points for each member making it as far as they can on a snatch-grip deadlift, to a snatch, to an overhead squat – hands may not release the bar the entire way. Wolf Pack and Crossbreed were neck-and-neck on this one. I think we all exceeded our expectations on this one (except for Connor, who reached the end of the ladder and wanted to go for more).

Event 4:

Event 4 put us up for something that was clearly unexpected. The previous three events seeded the teams in their competition order. Two teams would compete directly against each other for the chance to move on to the last day of events. Our two CFK teams were matched as competitors. We thought.. hey – we could have fun with this. One clean and strict overhead press, 20 pistols, 21 calories on the rower, 32 wall-ball situps, one clean and strict press. Only one team member could occupy a station at a time and we all proceeded single-file. We all raced through the stations, killing our respective bests (Geoff’s pistols were amazing) – it all came down to the last strict press, which had been many competitors issues all evening. Both teams struggling with the last strict press, Misch conjured some fire deep down and managed to get it overhead somehow. She looked like her eyes were going to burst. Neither of us really wanted to see a win over those we consider our family. It was bitter-sweet for sure, but for a few of us new to competition, we were going to get a real treat by moving on to the final round – the fun was just beginning.

The final day we arrived at the box to see overnight the crew had set up a rig with four lanes, two bars per lane and a narrow aisle running between them. This looked interesting.

16 ground-to-overhead

16 wall-balls

16 toes-to-bar

80 double-unders in the narrow passage inside the rig (this tripped up MANY of the good individuals)

16 pullups

16 hand-release pushups

16 over-the-box jumps

1 each of a clean and jerk

Each team member had to complete at least one rep of everything.

Each team and individual would move on tournament-style with increasing difficulty. Pullups would move to chest-to-bar, to ring dips and eventually to bar muscle-ups. Hand release pushups would move to clapping pushups. It turned out to be a really interesting WOD to watch, mostly because it was so fast! Crossbreed put in a fantastic effort on this event, coming within 5 seconds to finish of the competing team (Alpacas) – had it not have been for one of the skip ropes flying to pieces mid-hop, we may have made it to the next round.

Watching the final rounds was a treat – for the rest of the day we recollected on how hard everyone worked, and how much an event like this gives you new spirit to train harder and builds stronger camaraderie – why else would we hang around each other for two and a half days solid? I want to send a humungous thanks to everyone who participated from CFK: Geoff, Connor, Nancy, Fynn, Robyn, Michelle, Christine (you’re practically adopted), everyone who came to watch, and the crew that put on such a fantastic event.

Tyrannosaurus 2013, anyone?



Complaining/Thursday, October 17th 2012


How much do you complain?

How does CrossFit relate to that?

This is a question that we all need to ask ourselves at some point and it is this question that I have been pondering over the last little while. Complaining can come in many different forms. It can be seen through grievances, resentment, being right and making others wrong, or just plain old complaining. Whether it be work, CrossFit, other people, the weather, that jerk that cut you off, or whatever it may be, the bottom line is we all love a good whine. Whether you complain aloud or in your head makes no difference. Our egos LOVE to complain and feel resentful not only about other people but also about certain situations. One thing I’ve learned is you can’t control how other people ACT but you can control how you REACT.

My goal over the next few weeks is to try and keep my complaining in check because in all honesty we have it pretty darn good, feel free to join me on my adventure. We have an amazing community of dedicated, gracious, hard working people around us, we live in the most beautiful city in the world, and we have CrossFit. So pick up that barbell with a smile, keep that gripe about that coworker to yourself, give me a thumbs up and a heel kick when I tell you were doing wall balls in the warm up, wave at the dude that just fingered you for cutting him off and tackle life and CrossFit with the same intensity as you did Fran on Monday and you will be A okay.

PS. Please feel free to hold me to this no complaining challenge I am on. 5 burpees every time I cry about something. It’s only fair!

Coach Fynnister.


Get Started with Paleo Nutrition

Introduction to Paleo Nutrition

Now that you’ve joined a Crossfit gym you’ve probably started to hear a lot about eating ‘paleo’ – an ancestral approach to food and nutrition. Come join us for an introduction to paleo nutrition where you will find out:

  • What exactly is paleo nutrition?
  • Why we recommend eating paleo
  • Guidelines about what to eat & what not to eat
  • How to get started – practical tips & tricks
  • Where to find out more – trusted resources
Nutrition Mini Consults (now available for Crossfit Kitsilano members)
Ask a question about:
  • nutrition & food
  • macro-nutrient ratios (how much protein, carbs & fat you should be eating)
  • micro-nutrients & supplements
  • practical tips & tricks
  • resource & research advice
  • etc.


  • have your food log reviewed

Consults (10-15 min) will take place before or after the ‘Intro to paleo nutrition’ sessions on Saturday mornings . Email Megan to reserve your spot: megan@defined-wellness.com




Protein- should be lean and varied and account for about 30% of your total caloric load.

Carbohydrates – should be predominantly low-glycemic and account for about 40% of your total caloric load.

Fat – should be predominantly monounsaturated and account for about 30% of your total caloric load.

Calories - should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat? In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid? Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and LongevityCurrent research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.



Benchmark Workouts

Below is the complete list of the CrossFit Benchmark Workouts (Courtesy of CrossFit.com).  Benchmark workouts are not usually repeated often.  This allows you to track your progress, while still not falling into a routine.

The Benchmark Girls
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
For Time
Complete all reps of each exercise before moving to the next.
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
5 rounds for time
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
Each min on the min for 30 min
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
As many rounds as possible in 20 min
  • Deadlift 225 lbs
  • Handstand push-ups
21-15-9 reps, for time
  • Clean 135 lbs
  • Ring Dips
21-15-9 reps, for time
  • Thruster 95 lbs
  • Pull-ups
21-15-9 reps, for time
  • Clean and Jerk 135 lbs
30 reps for time
  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps
3 rounds for time
  • Snatch 135 pounds
30 reps for time
  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)
For time
  • Wall-ball 150 shots
For time
(aka “3 bars of death”)
  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups
As many rounds as possible in 20 min
  • 400 meter run
  • Overhead squat 95 lbs x 15
5 rounds for time
The New Girls
  • Double-unders
  • Sit-ups
50-40-30-20 and 10 rep rounds; for time
  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups
5 rounds for time.
  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball
Five rounds for time
  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • pullups
5 rounds for max reps. There is NO time component to this WOD.
  • Run 400 meters
  • Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
The Heroes Workouts
JTJeff TaylorIn honor of Petty Officer 1st

Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005First posted 6 July 2005

  • Handstand push-ups
  • Ring dips
  • Push-ups
21-15-9 reps, for time
MichaelMichael McGreeveyIn honor of Navy

Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.First posted 15 July 2005

  • Run 800 meters
  • 50 Back Extensions
  • 50 Sit-ups
3 rounds for time
MurphMichael MurphyIn 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.First posted 18 August 2005

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
DanielDaniel CrabtreeDedicated to Army Sgt

1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.First Posted 6 June 2005

  • 50 Pull-ups
  • 400 meter run
  • 95 pound Thruster, 21 reps
  • 800 meter run
  • 95 pound Thruster, 21 reps
  • 400 meter run
  • 50 Pull-ups
For time.
JoshJoshua HagerSSG Joshua Hager, United

States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.First posted 26 February 2007

  • 95 pound Overhead squat, 21 reps
  • 42 Pull-ups
  • 95 pound Overhead squat, 15 reps
  • 30 Pull-ups
  • 95 pound Overhead squat, 9 reps
  • 18 Pull-ups
For time.
JasonJason LewisS01 (SEAL) Jason Dale

Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.First posted 2 August 2007

  • 100 Squats
  • 5 Muscle-ups
  • 75 Squats
  • 10 Muscle-ups
  • 50 Squats
  • 15 Muscle-ups
  • 25 Squats
  • 20 Muscle-ups
For time.
Badger Mark CarterIn honor of Navy Chief

Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.First posted 19 December 2007

  • 95 pound Squat clean, 30 reps
  • 30 Pull-ups
  • Run 800 meters
3 rounds for time.
JoshieJoshua WhitakerIn honor of Army Staff

Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.First posted 22 December 2007

  • 40 pound Dumbbell snatch, 21 reps, right arm
  • 21 L Pull-ups
  • 40 pound Dumbbell snatch, 21 reps, left arm
  • 21 L Pull-ups

The snatches are full squat snatches.

3 rounds for time.
NateNathan HardyIn 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.First posted 12 February 2008

  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes
RandyRandy SimmonsIn honor of Randy

Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.First posted 13 February 2008

75# power snatch, 75 reps For time
Tommy VTommy ValentineIn honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.First posted 12 March 2008
  • 115 pound Thruster, 21 reps
  • 15 ft Rope Climb, 12 ascents
  • 115 pound Thruster, 15 reps
  • 15 ft Rope Climb, 9 ascents
  • 115 pound Thruster, 9 reps
  • 15 ft Rope Climb, 6 ascents
For time
GriffSSgt Travis GriffinIn 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.First posted 9 June 2008

  • Run 800 meters
  • Run 400 meters backwards
  • Run 800 meters
  • Run 400 meters backwards
For time

30 Free Workouts

Basic Workouts – No equipment necessary. Try these at home or on the road!
The only requirement is proper workout attire and sometimes a jump rope. Remember to always start with the warm-up.
Please be careful and make sure to learn the movements and do them with proper form.


  • 15-second Samson Stretch
  • 10 Squats
  • 10 Sit-ups
  • 10 Bend and Reach
  • 10 Pushups
  • 3 Rounds


  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
  • 1 Round for Time


  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
  • 3-5 Rounds for Time


  • 5 Pushups
  • 10 Situps
  • 15 Squats
  • Max Rounds in 20 minutes


  • Lunges (each leg)
  • Handstand Push-ups
  • 21-15-9 Rep Rounds for Time


  • Run 400 meters (or any sprint distance – 1:30-2:30 min long)
  • 50 squats
  • 25 pushups
  • 3 Rounds for Time


  • Run 1000 meters (about 3-5 minutes)
  • 100 squats
  • 50 Pushups
  • 1 Round for Time


  • Squats for time (pick a number between 100-500)
  • 1 Round for Time


  • Burpees
  • Pushups
  • Situps
  • 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time


  • 5 Handstand push-ups
  • 10 Pistols
  • Max Rounds in 20 minutes


  • Run 400 meters (1:30-2:30 mins)
  • 30 Squats
  • 5 Rounds for Time


  • Double-Unders (jump rope)
  • Sit-ups
  • 50-40-30-20-10 Rep Rounds for Time


  • Single unders
  • Pushups
  • 50-40-30-20-10 Rep Rounds for Time


  • Burpees (50-150 – pick a number and go for it!)
  • 1 Round for Time


  • Run 800 meters (Run about 5 mins)
  • 50 Sqiats
  • 50 Sit-ups
  • 3 Rounds for Time


  • Run 1 mile
  • 100 Push-ups
  • 200 Squats
  • Run 1 mile
  • 1 Round for Time


  • Handstand Push-ups
  • Chair Dips
  • Push-Ups
  • 21-15-9 Rep Rounds for Time


  • 21 Pushups
  • 42 Squats
  • 15 Pushups
  • 30 Squats
  • 9 Pushups
  • 18 Squats
  • 1 Round for Time


  • Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!
  • 1 Round for Time


  • 10 Turkish Get-ups (1 or 3 gallon jug of water)
  • 20 Double-Unders
  • 30 Walking Lunges
  • 40 Push-ups
  • 30 Squats
  • 20 Leg lifts
  • 10 Box Burpees
  • 2 Rounds for Time


  • Run 400 meters
  • 50 Squats
  • Run 400 meters
  • 50 Push-ups
  • Run 400 meters
  • 50 Sit-ups
  • Run 400 meters
  • 1 Round for Time


  • 80-60-40-20
  • Air Squats
  • 40-30-20-10
  • Situps
  • 20-15-10-5
  • HSPU


  • 50 Walking Lunges (each leg)
  • 800 M run
  • 50 Walking Lunges


  • 10 Shuffle run (aka Suicide’s) – 20-50 meters
  • 10 Burpees
  • 5 Rounds


  • 50-35-15
  • Leg lifts
  • Pushups
  • Situps


  • 30 HSPU
  • 40 Jump squats
  • 50 Situps
  • 60 Squats
  • 70 Double unders


  • How many rounds in 20 minutes of
  • 10 Bench dips
  • 10 Box jumps
  • 10 Lunges (each leg)


  • 12 Rounds for time
  • 10 Burpees
  • 10 Leg lifts


  • Sprint 100 meters
  • Rest 1 minute
  • Repeat 10 times


  • 60 Pushups/30 HSPU
  • Run 400 m
  • 40 Pushups/20 HSPU
  • Run 800 m
  • 20 Pushups/10 HSPU
  • Run 1 mile


  • 100 Single unders
  • 50 Squats
  • 5 rounds for time