Warm: 10 shuttles, 10 situps, 10 pushups, pec/lat

Spin Bike:

5 min warm

4 min up/downs

2 min rest

4 min up/downs

2 min rest

5 min interval (zone 4)

2 min rest

5 min intervals (zone 4)

2 min rest

4 min: 15 sec sprint, 45 sec rest

4 min rest


2 rounds: Jane Fondas, 50 shoulder hand jobs



Warm: 3 rounds: 10 SDHP (45/35), 10 good mornings, 10 pushups, frog


5×2 SDHP (85% 1RM), 5 dislocates

6×5 weighted lunges (each), 2 box jumps, banded triceps

6×8 db bench press, 8 db back flies, wall squat



Warm: 3 rounds: 10 butt kickers/high knees, 4 grape vines, 10 good mornings, seated toe touch

AMRAP 40 min: 50 step ups, 400m run

4 rounds: 10 knees-to-elbows, 1:00 6″ hold, 10 banded rotations, 10 FDBE

3 rounds: wall squat, 5 dislocates, pec/lat


Test Week

Warm: 3 ronds: 10 pushups, 10 front squats (75/65), 10 situps, wall squat

1 RM Front Squat

1 RM Bench Press

4 rounds: hip flexor, cross body shoulder stretch, 5 shoulder dislocates


Test Week

Warm: 3 rounds: 10 deadlifts (95/75), 10 good mornings, 5 chin ups, pigeon

1 RM Deadlift

4 rounds: 10 reverse crunches, 1:00 plank, 10 oblique raises (each), 10 FDBE

3 rounds: wall squat, banded shoulder, banded triceps


Fitness Test (Part 2)

Warm: 3 rounds: 10 butt kickers/high knees, 4 grapevines, 10 pushups, butterfly stretch

2 mile timed run

4 rounds: hip flexor, toe touch, child’s pose, pec/lat


Fitness Test

Warm: 3 rounds: 10 pushups, 10 squats, 10 sit ups, pec/lat

Max Reps Bench Press (BW/75% BW)

Max Reps Front Squats (BW/75% BW)

Max Reps Pull Ups (dead hang)

Rope Climb

5 rounds: 40′ shuttles (1 min on, 1 min rest)

10 min AMRAP: KB Get Ups (53/35)


Work Capacity

Warm: 3 rounds: 200m run, 10 dips, 10 good mornings, triceps stretch

AMRAP 20 min: 5 pullups, 10 pushups, 15 squats

LB Complex

3 rounds: hip flexor, frog, airplane seat stretch



Warm: 3 rounds: 10 bench press (75/35), 10 sit-ups, 10 lunges, pec/lat stretch

6×2 bench press (ecc), 2 DB curls (ecc), pigeon

5×4 hang cleans, :30 dead hang, toe touch

6×5 deadlifts (ecc), 2 broad jumps, 5 windmills


Work Capacity

Warm: 3 rounds: 10 shuttles, 10 pushups, 10 situps, pec/lat

10-9-8-….1: kb swings (53/35), dynamic pushups (4/2), 100′ bear crawl chaser

-rest 6 min-

7 Rounds: 10 single arm DB snatches (55/35), 10 box jumps (24/20), :30 rest

4 rounds: 10 hip raises, 1:00 6″ hold, 10 Russian twists, 10 FDBE

3 rounds: hip flexor, low banded triceps stretch, frog

True Spartans

First off, congrats to everyone that ran the Spartan Super this last weekend, that was a very hard course, one of the hardest I’ve ever seen. We had a great time leading warm ups and helping some of you learn to climb the ropes. We can’t help but be inspired by some of your stories and the true mental and physical toughness that many of your showed out there. I want to take a second and mention one person in particular.

Our friend, teammate and client Misti committed to doing the event with us. it was undoubtedly the hardest thing we have ever asked her to do. It took us almost 8 hours, a whole lot of soul searching, some coaxing and encouragement, and the help of some other teammates but she finished it, got her medal and earned the title of Spartan. We couldn’t be more proud of her.

I need to get something off my chest now though. Talking with my parents last night, they came out to witness our finish, they told me a little story about a guy out there. This guy was out of shape, clearly out of his element, and nowhere near the condition he needed to be in to get through the event on his own. Apparently he was working out at a Crossfit box somewhere in the valley. His “coach” (yes I mean this sarcastically) convinced him to do it and decided that it would be best to do it with him. On the surface this was a great call, step up and support your client. According to the Spartan, his “coach” left him after only a couple of miles (if you were there you know that that would have been right after the major hill, just when a person who needs help needed it the most) to finish on his own, and never came back.

Now I hope this athlete is reading this, and I pray that the piece of shit “coach” who left him reads this too, if ANY of our coaches, interns, or anyone from the leadership pulled that kind of shit they would be looking for a new job effective immediately. I don’t care how slow your teammate is going, I don’t care if that teammate is an inch from death, you NEVER leave a teammate behind. Both Matt and I come from a military background, we know the importance of your team and family, we are only as good as the the weakest among us and if they fall we pick them up and carry on, period.

I’ll be honest, there was times when we were a little frustrated with the pace we were keeping, it can be a major test of mental toughness to go slow, but we never once thought to leave anyone behind to finish on their own. That meant we did their burpees, we did their heavy carries, we did what needed to be done to get them off that mountain safely and before dark.

You want to know what true Spartan does? They hold the line, take care of their teammates and fight to the bitter end. The saying “either with your shield or on it” does not ring hollow for true leaders. ┬áThe selfishness and lack of leadership that was displayed by a “coach” who “forges elite fitness”, is indicative of a poorly conceived system that only looks out for itself. If that athlete is reading this, come on in to our facility, I’ll take care of you personally and any other athlete you bring with you. You deserve better than that, your “coach” is the lowest form of human waste I can think of, a simple coward.

Whew, I feel better now. I hope everyone is recovering well from their Spartan weekend. Always remember nothing tastes better than a victory beer, even a Coors Light.


-Aspera Non Spernit-

Coach Chris



Warm: 3 rounds: 10 front squats (45), 10 pushups, 10 good mornings, wall squat

6×2 front squats (ecc), 2 box jumps, banded triceps

6×5 strict press (ecc), 5 pull ups (ecc), pigeon

5×4 Curtis P’s, :30 side plank (each), 5 dislocates


Work Capacity

Warm: 3 rounds: 10 shuttles, 5 pull ups, 10 situps, pigeon

AMRAP 5 min: 5 pullups, 10 pushups, 15 squats

-rest 2 min-

5 RFT: 6 box overs (24/20), 10 thrusters (95/75)

-rest 2 min-

400m sled drag (115/90)

LB Complex

3 rounds: wall squat, banded shoulder stretch, 6 pvc windmills