Friday 6/22/18


Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

Post time to comments.

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Mike Pietragallo
Thursday 6/21/18

Open Gym


Suggested WOD

A. Bulgarian Split Squats 



B. For Time:

30 Box Jumps

25 Burpees

20 Alt Pistols

15 Pull-ups

10 Clean & Jerks (135/95)

5 Thrusters (135/95)

10 Clean & Jerks (135/95)

15 Pull-ups

20 Alt Pistols

25 Burpees

30 Box Jumps

Mike Pietragallo
Monday 6/18/18

A. 15 min E5MOM (3 rounds, on the 5 min)

7 Front Squat

13 Back Squat

60% of 1 RM


B. "Confused Fran"

9 DB Thrusters (50/35)

9 T2B

15 BD Thrusters

15 T2B

21 DB Thrusters

21 T2B

Mike Pietragallo
Friday 6/15/18


1 mile Run

2K Row

1 Mile Run

Time Cap: 40 minutes

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Mike Pietragallo
Thursday 6/14/18

Open Gym


Suggested WOD

"Anchored Down"

5 rounds, on the 4 min

30 Air Squats

20/14 Cal Row

10 Lateral over the Rower Burpees

Mike Pietragallo
Wednesday 6/13/18


Minutes 1-3: 3 Squat Snatches*

Minutes 4-6: 5 Clean & Jerks*

*Keep the same weight


B. 10 rounds for time:

200m Sprint

10 KBS (1.5/1)

Mike Pietragallo
Tuesday 6/12/18

A.Front Squat



B. For time:


C2B Pull-ups


Push-press (115/75)

Mike Pietragallo
Friday 6/8/18


20 min AMRAP

6 Deadlift (225/155)

7 Burpee Pull-ups

10 KBS (2/1.5)

200m Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Mike Pietragallo
Thursday 6/7/18

Open Gym 


Suggested WOD

3 rounds for time:


30 Cal Row

30 Pull-ups

30 Pistols

30 DB Box Step Overs (50/35)

30 Front Rack Lunges

30 DB Burpees

30 S2OH

Time Cap: 30 min

Mike Pietragallo
Wednesday 6/6/18

A. Deadlift 



B. 15 Ring Dips

5 Front Squats (155/105)

Time Cap: 2:30


C. 75 Double unders

5 Squat Cleans (185/125)

Time Cap: 3:00

Mike Pietragallo
Monday 6/4/18

A. Warm up to a heavy 1 RM Power Clean


B. AMRAP 5 min

Buy in: 100 Double unders

12 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)

Mike Pietragallo
Saturday 6/2/18

Teams of 3

400m Sandbag Run (run together but one member carries the sandbag)

100 Deadlifts (135/95)

400m Sandbag Run

80 HPC

400m Sandbag Run

60 Front Squats

400m Sandbag Run

40 Push Jerks

400m Sandbag Run

20 Clusters

Mike Pietragallo
Friday 6/1/18


6 min cumulative Hang Hold*

*every time you drop 

800m Run

30 push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Mike Pietragallo
Thursday 5/31/18

Open Gym


Suggested WOD

7 rounds 

7 Push-press (95/65)

7 Push-ups

7 KBS (1.5/1)

7 Pull-ups

7 Power Cleans (95/65)

7 Burpees

7 OHS (95/65)

Mike Pietragallo