WOD - Class Programming

Ben Williamson Ben Williamson

Thursday, June 8

“Well done is better than well said.” - Benjamin Franklin

Rebuild

3 rounds 8 reps 

Tempo: 31X1 

Half kneeling landmine press

Dual DB upright row 

Seated DB goodmorning

Metcon

AMRAP 18: 

6 strict pull-ups 

12 walking lunges 

14/18 cal bike 

Rebuild

4 rounds:

SA ring pull-up 6/6

Bodyweight Walking lunges 8/8 

Sled push 100’

 

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Ben Williamson Ben Williamson

Wednesday, June 7

Hope is the only bee that makes honey without flowers.” - Robert Green Ingersoll



Gym Happenings 
Greetings Fam! We hope everyone’s spring has been sunny and poppin! We are coming up on our 4th annual Solstice Gathering on June 24th at 3pm! Our good friends Chawla will be here again to groove us into the Summer! This is potluck style, if you have the means, please bring a dish to pass. We will be grilling up a bunch of stuff for everyone as well! No dogs, sorry our farm has quite a few free range animals. Camping is welcomed and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!

Strength 

Deadlift x 2 

EMOM 10 * 75% Ceiling 

 

Metcon

5 rounds for time: 

10 burpees Box jumps 

15 wall balls 14/20

200m medball run 14/20

 

XT

Clean 5x2 / 85% 

Clean Pull  5x2 / 120% 

*30 pull-ups

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Ben Williamson Ben Williamson

Tuesday, June 6

“Principles have no real force except when one is well-fed.” - Mark Twain

Rebuild

3 rounds 8 reps 

Tempo: 31X1 

Alternating DB bench 

Alternating incline DB Prone row 

Rear foot elevated SL Squat 

Metcon

6 rounds alternating 

EMOTM for 18:00 

-15/12 cal row 

-10 toes to bar 

-30 double unders 

*score is total reps of each movement, if you hit the listed number just write RX.

Rebuild

4 rounds 

Contralateral Deadbugs 10 

Calf raises 20 

Reverse sled drag 200’  

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Ben Williamson Ben Williamson

Monday, June 5

“So many books, so little time.” - Frank Zappa

Strength 

Overhead Squat x 2 

EMOM 10 / 75% Ceiling

Metcon

For Time: 

40 KBS 35/53

Run 200m 

30 KBS 35/53

Run 400m 

20 KBS 35/53

Run 800m 

XT

Snatch 5x2 / 85% ceiling 

Overhead Squats  5x2 / Same as snatch

*Abs (your choice) & Back Ext.  2 sets to failure.

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Ben Williamson Ben Williamson

Saturday, June 3

“Life in abundance comes only through great love.” - Elbert Hubbard

Rebuild

4 rounds 5-8 reps each 

Alternating KB glute bridge floor press 

KB deficit split squat 

3-4 rounds 5-8 reps each 

KB suitcase reverse lunge

KB renegade row *no push-up  

3-4 rounds 

Hollow Pull over tuck up  5 - 8 reps 

Bottoms up KB carry 100’ each hand 

Community WOD 

Teams of 3, one person working at a time

AMRAP 30 

10 cal bike each 

15 cal bike each 

20 cal bike each 

15 cal row each 

20 cal row each 

25 cal row each 

Building lap each 

Hill run each 

400m run each 

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Ben Williamson Ben Williamson

Friday, June 2

“Be not simply good - be good for something.” - Henry David Thoreau

Strength 

2 C&J’s EMOTM for 10:00 

75% ceiling 

Metcon 

6 rounds for time: 

12/16 cal bike  

8 deadlifts 155/225 

2 rope climbs 

XT

C&J 5 x 2 / 85% ceiling

Clean Pull 4 x 2 / 120% ceiling 

*30 Ring dips 

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Ben Williamson Ben Williamson

Thursday, June 1

“Flowers are happy things.” - P.G. Wodehouse

Rebuild

3 rounds of 8 Tempo 31x1

SA DB press 

SA DB row 

SA SL DB RDL 

Metcon

Amrap 15 

20 Grasshoppers 

20 Dubs 

200’ Farmer carry 53’s/70’s 

Rebuild

4 rounds 

12 Grasshoppers 

100’ Sled push 

100’ Farmer carry 

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Ben Williamson Ben Williamson

Wednesday, May 31

“Gratitude is the fairest blossom which springs from the soul.” - Henry Ward Beecher

Strength 

Snatch x 2 

EMOTM for 10

75% ceiling 


Metcon

5 rounds for time:

20 wall balls 

Run 400m 

XT

Snatch 5 x 2 / 85% ceiling

Back Squat 7 sets of 2 RPE 8

*30 pull-ups (optional)

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Ben Williamson Ben Williamson

Tuesday, May 30

“Let us live for the beauty of our own reality.”

- Charles Lamb

Rebuild

4 rounds 

Weighted anchored sit-up 10-15 

100’ Dball Carry 

100’ Sled push 

Metcon

AMRAP 20:

40 cal row 

40 cal bike 

*with a buddy 

*one person works at a time. 

Rebuild

4 rounds 

20 Band pull aparts 

5 Jefferson curls 

10/10 Side bends 

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Ben Williamson Ben Williamson

Monday, May 29

“In the End, we will remember not the words of our enemies, but the silence of our friends.”

- Martin Luther King, Jr.

Memorial Day Murph

Hi all,

On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.

This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members. 

We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.

Feel free to bring anything you want to eat, drink, or sit on. 

The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.

There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!

Popular versions are below: 

“Murph” (RX)

(w/ a weight vest, in order as written below)

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Scaling options:

  1. Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.

  2. Cut the reps

    1. “Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)

    2. “Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)

  3. Scale the movements (ring rows, knee pushups, etc.)

  4. Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)

  5. You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…

Looking forward to seeing everyone then!

- Ben  

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Ben Williamson Ben Williamson

Saturday, May 27

“Courage is fear holding on a minute longer.” - George S. Patton

Gym Happenings 

Hi all,

On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.

This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members. 

We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.

Feel free to bring anything you want to eat, drink, or sit on. 

The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.

There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!

Popular versions are below: 

“Murph” (RX)

(w/ a weight vest, in order as written below)

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Scaling options:

  1. Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.

  2. Cut the reps

    1. “Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)

    2. “Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)

  3. Scale the movements (ring rows, knee pushups, etc.)

  4. Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)

  5. You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…

Looking forward to seeing everyone then!

- Ben  


Rebuild

3 rounds 8-12

SA bench 

RFE split squat 

3 rounds 8-12 

SA row 

SL glute bridge 

3 rounds 10-30

Reverse hyper 

Band crunch 

3 rounds 10-30

Band push down 

Alternating curls 

Community WOD 

Teams of 3:00 

Amrap 26:00 

200m run ( each ) 

20 Wall balls ( each ) 

60’ Crawling (each ) 

60’ Goblet carry (each ) 


Read More
Ben Williamson Ben Williamson

Friday, May 26

“The defining function of the artist is to cherish consciousness.” - Max Eastman

Gym Happenings 

Hi all,

On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.

This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members. 

We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.

Feel free to bring anything you want to eat, drink, or sit on. 

The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.

There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!

Popular versions are below: 

“Murph” (RX)

(w/ a weight vest, in order as written below)

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Scaling options:

  1. Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.

  2. Cut the reps

    1. “Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)

    2. “Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)

  3. Scale the movements (ring rows, knee pushups, etc.)

  4. Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)

  5. You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…

Looking forward to seeing everyone then!

- Ben  

Strength 

Back squats x 3 

EMOTM for 10:00

65% ceiling 

Metcon 

Amrap 10: 

5 snatches 95/135

10 toes to bar 

15/12 cal row 

XT

Snatch 3-5 x 2 /  65% 

Back squat 4-6 x 2 / RPE 6

*optional extra 30 ring dips (total)

Read More
Ben Williamson Ben Williamson

Thursday, May 25

“Time is but the stream I go a-fishing in.” - Henry David Thoreau

Gym Happenings 

Hi all,

On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.

This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members. 

We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.

Feel free to bring anything you want to eat, drink, or sit on. 

The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.

There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!

Popular versions are below: 

“Murph” (RX)

(w/ a weight vest, in order as written below)

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Scaling options:

  1. Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.

  2. Cut the reps

    1. “Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)

    2. “Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)

  3. Scale the movements (ring rows, knee pushups, etc.)

  4. Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)

  5. You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…

Looking forward to seeing everyone then!

- Ben  

Rebuild

3 rounds 6-10 reps 

KB SL DL 

KB gorilla row 

Plate ext. Rotations 

Tempo: 

3 seconds down 

1 second pause 

Up fast 

1 second pause 

Metcon

4 rounds 

Amrap 4:00 

10 DB floor presses 

10 DB reverse lunges 

Max cal bike

Rest 2:00 

Rebuild

3-4 rounds

DB floor press 10

Landmine curtsy lunges 10/10

KB farmer carry 100/100’

Read More
Ben Williamson Ben Williamson

Wednesday, May 24

“Judge a man by his questions rather than his answers.” - Voltaire

Gym Happenings 

Hi all,

On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.

This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members. 

We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.

Feel free to bring anything you want to eat, drink, or sit on. 

The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.

There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!

Popular versions are below: 

“Murph” (RX)

(w/ a weight vest, in order as written below)

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Scaling options:

  1. Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.

  2. Cut the reps

    1. “Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)

    2. “Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)

  3. Scale the movements (ring rows, knee pushups, etc.)

  4. Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)

  5. You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…

Looking forward to seeing everyone then!

- Ben  

Strength 

Deadlift x 3 EMOTM for 10

*65% ceiling

Metcon

3 rounds for time: 

10 push jerks 95/135

20 air squats 

400m run 



XT

Clean and jerk variation - 3-5 working sets of 2 @ 65%

Clean deadlift - 3-5 working sets of 2

Read More
Ben Williamson Ben Williamson

Tuesday, May 23

“Challenging the meaning of life is the truest expression of the state of being human.”

- Viktor E. Frankl

Gym Happenings 

Hi all,

On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.

This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members. 

We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.

Feel free to bring anything you want to eat, drink, or sit on. 

The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.

There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!

Popular versions are below: 

“Murph” (RX)

(w/ a weight vest, in order as written below)

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Scaling options:

  1. Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.

  2. Cut the reps

    1. “Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)

    2. “Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)

  3. Scale the movements (ring rows, knee pushups, etc.)

  4. Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)

  5. You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…

Looking forward to seeing everyone then!

- Ben  

Rebuild

3 rounds 6-10 reps 

Glute bridge DB bench 

KB windmill 

Rower Pike-ups 

*Tempo: 

3 seconds down 

1 second pause 

Up fast 

1 second pause

Metcon

5 rounds: 

1:00 Row 

1:00 Box Jump Overs

1:00 Rest 

Rebuild

3-4 rounds 

Wall leaning calf raise 20

DB Jefferson curls 5 

Ring face pulls 10 

Read More
Ben Williamson Ben Williamson

Monday, May 22

“There is no influence like the influence of habit.” - Gilbert Parker

Strength 

Push Press x 3 

EMOTM for 10 

*from the floor 

Metcon

Amrap 15

15 pull-ups 

15 squat cleans 95/135

15 burpees   


XT

Front squat  3-5 working sets of 2  RPE 7

Push press  3-4 working sets of 2 

RPE 6

Read More
Ben Williamson Ben Williamson

Sunday, May 21

Gym Happenings

Private Event! Today, Sunday May 21 the gym will be closed from 6-9pm for a private event. Have a great weekend ya’ll!!

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Ben Williamson Ben Williamson

Saturday, May 20

“It's not the destination that matters. It's the change of scene.” - Brian Eno

Gym Happenings

Private Event! Sunday May 21 the gym will be closed from 6-9pm for a private event. Have a great weekend ya’ll!!

Rebuild

3 rounds: 

Landmine screwdriver 8/8

Band hamstring curl 30

DB hammer curl 12

3 rounds: 

Landmine stepback press 8/8

Band lat pulldown 30 

SA DB SL RDL 8/8 

3 rounds: 

Landmine reverse lunge 8/8

Band tricep push down 30 

DB lateral raise 12 

Community WOD 

4 rounds for time & reps: ( 2 separate scores )

Run 200m (each) 

Max SA devil press while other person is running. 35/50lb

200m medball run 14/20lb 

Max SA DB thruster, while other person is running. 35/50lb

Read More
Ben Williamson Ben Williamson

Friday, May 19

“Once, during Prohibition, I was forced to live for days on nothing but food and water.” - W.C. Fields

Strength 

EMOTM for 10:00

3 C&Js / 65% ceiling


Metcon 

4 rounds for time

10 Deadlifts 225/155

Run 400m 

XT

Clean and jerk variation - 4-6 working sets of 3 @ 80% ceiling

Clean deadlift - 4-6 working sets of 3 

Read More
Ben Williamson Ben Williamson

Thursday, May 18

“There is only one real deprivation... and that is not to be able to give one's gifts to those one loves most.” - May Sarton

Gym Happenings 

Hi all,

On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.

This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members. 

We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.

Feel free to bring anything you want to eat, drink, or sit on. 

The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.

There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!

Popular versions are below: 

“Murph” (RX)

(w/ a weight vest, in order as written below)

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Scaling options:

  1. Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.

  2. Cut the reps

    1. “Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)

    2. “Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)

  3. Scale the movements (ring rows, knee pushups, etc.)

  4. Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)

  5. You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…

Looking forward to seeing everyone then!

- Ben  

Rebuild

3 sets 8-12 Tempo 31x1

SL KB hip thrust

SA landmine press

Dub KB front rack carry 100’

Metcon

5 rounds 

10 Pull-ups 

12 DB lunges 35’s / 50’s 

15/12 cal Bike 

Rebuild

4 rounds 

SA eccentric ring pull-up 5/5

Landmine Zercher Curtsy Lunge 8/8 

Sled push 100’

Read More