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WOD 3.14.17

WOD 3.14.17

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***Due to the Snowstorm, the Gym will be closed Tuesday, March 14th.

We will resume our regular class schedule tomorrow unless otherwise stated.  Check the blog and social media for the latest updates.  Stay safe & warm, Heroes!***


“Don’t dance around the perimeter of the person you want to be.  Dive deeply and fully into it.” ~ Gabby Bernstein


CrossFit Rx



Barbell Thruster

4 x 4-6, rest as needed


Fitness & Performance:

Barbell Thruster

Build to a tough 3



5 Minute EMOM

4-6 Front squats at 70% of 1RM


10 Minute AMRAP

Partner workout:

Partner 1:

2 rope ascents (funciton= 4 rope lowers)

10 rotational med ball scoops (14/10, 20/14, 30/20)

10 wall balls (14/10, 20/14, 30/20)


Partner 2: Rides the bike or rows
Switch after each round


WOD 3.13.17

WOD 3.13.17

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“Success is where preparation and opportunity meet.” ~  Bobby Unser


CrossFit Rx



A1. Single Arm Dumbbell Push Press

3-4 x 6-8 per side, rest 30 seconds

A2. Bro rep Pull-up

3-4 x 3-6 reps, rest 60-90 seconds


Fitness & Performance:

Push Press

Build to a tough 3



10 minute EMOM:

Minute 1: 5-8 Chest to bar pull-ups (Banded Pull-ups, Regular pull-ups)

Minute 2: 7-10 Overhead Squats (45/35, 65/45, 95/65)


10 minute EMOM:

Minute 1: 5-8 Toes to bar (Lying Leg raises or hanging knee raises, toes to rings)

Minute 2: 7 Power snatches (KBS, 65/45, 95/65)


WOD 3.12.17

WOD 3.12.17

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“Excellence is the gradual result of always striving to do better.”  ~ Pat Riley


CrossFit Rx



A1. Bench Press

3 x 8 @3010, rest 1-2 minutes

A2. Dumbbell Row

3 x 8 per side @3010, rest 1 minute



A1. Bench Press

For all percentages, use add 20# to your training max and work from there- 70% for 3 reps, 80% for 3 reps, 90% for 3+ reps (go for as many reps as possible with good form), rest 1-2 minutes

A2. Weighted Ring Rows

3 x 6-8 @3010, rest 1 minute



A1. Bench Press

For all percentages, use add 20# to your training max and work from there- 70% for 3 reps, 80% for 3 reps, 90% for 3+ reps (go for as many reps as possible with good form), rest 1-2 minutes

A2. Weighted Ring Rows with feet on box

3 x 6-8 @3010, rest 1 minute



3 Rounds for Time

400m row or run or 0.5 miles on bike

15 abmat sit-ups

5 Box Jumps (20/16, 24/20, 24/20)

Cash-out= accumulate 2 minutes in a plank

WOD 3/11/17

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Open WOD 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

WOD 3/10/17: 5:15am & 6:15am classes CANCELLED

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Due to the weather and expected snow in the early morning, 5:15 and 6:15 am classes are cancelled. We will open for the 9:30am class.

A) 9 min EMOM

Min 1: 30 Double Unders (60 singles, 45 DU/SU combo)

Min 2: 20-30 second Pallof hold per side

Min 3: Front Leaning rest x 30-45 seconds (performance = on rings)

B) Row/Assault Bike/Running

30 seconds riding/rowing/running, rest 30 seconds x12*

rest 2 minutes, repeat

*This should be at the same pace for every 30 second interval

Making the most of your time at Heroes Journey Fitness.

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Trust us. We understand busy schedules. In fact, many of the members we have here at Heroes Journey Fitness initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.