Tuesday Workout: Deadlifts & Annie


5 Rep Deadlifts Unbroken, 5-10 Pounds Heavier than Last Week

WOD: Annie

50-40-30-20-10 of

  • Double Unders
  • Situps

Compare to 8/26 or 10/28.

Monday Workout: Backsquat, Clapping Pushups, KB Swings

Day 2 of On-Ramp Starts PROMPTLY at 6:30PM.

Remember to bring warm clothes to use today. There is a good chance the heat won’t be turned on today. đŸ™‚

Buy In

2 Sets, 15 Reps of

  • Incline DB Retraction
  • Prone “Y’s”
  • Prone Internal Rotations


5-5-5-5-5 Backsquat (5 to 10 pounds heavier than last week, 60 seconds between sets)


3 Rounds of

  • Max Rep Unbroken Clapping Pushups
  • 30 Kettlebell Swings

Saturday Workout: Filthy Fifty & New On Ramp!

Regular classes are at 10AM and 11AM on Saturday. The New On-Ramp Starts at 11:30AM. We’ll start moving stuff after the 11AM class is done.

For time:

  • 50 Box jumps 24/18 (inch box)
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (45# / 35#)
  • Walking Lunge 50 steps
  • 50 Knees to elbows
  • 50 Push press (45 pounds)
  • 50 Back extensions,
  • 50 Wall ball shots (20 pound ball)
  • 50 Burpees
  • 50 Double unders

Nutrition Challenge Kick Off Meeting

On Monday, we’re starting the nutrition challenge. As part of this challenge, we’ve asked participants (after they ask their doctor) to eat our strict nutrition recommendations. The goals are to maximize performance and recovery, minimize inflammation, promote well-being and make us feel good about ourselves.

We’ll use this meeting time to do the following:

– Review FitDay
– Review and Calculate the Zone
– Talk about our goals for the first week and subsequent weeks
– Do a case-study walk-through of a member’s diet
– Review Paleo/Primal Nutrition
– Answer Questions

This meeting isn’t required, but if you are doing the nutrition challenge, it should be very helpful for you so you aren’t lost in the dark.

This is free for members and on-rampers and costs $20 for the general public.

Event information is on Facebook.

Friday Workout: Power Cleans, Weighted Pullups, Overhead Squats

Buy In

Burgener Warmup


Power Clean (3-3-3-3-3, 60 to 70%)


5 rounds of

  • 5 Unbroken strict weighted pullups
  • 5 Unbroken overhead squats

Buy Out

Hang on the bar reverse wide grip. 3 rounds.

Thursday Workout: Back Squat & Shoulder Press

Buy In – Day 3 Diesel Crew Shoulder Rehab Protocol

Untimed 2 Rounds, 15 Reps Each

  • Pull-up Retraction
  • Barbell Overhead Shrugs
  • Push-up Plus
  • Posterior Capsule Stretch


5-5-5-5-5 Back Squat (same weight as Tuesday; weights will increase in future weeks, no changing weights in the middle of sets, 60 seconds between sets)


5-5-5-5-5 Shoulder Press (6o to 70%, 60 seconds between sets, no changing weights)

Wednesday Workout: Row 2,000 Meters for Time

Buy In – Day 2 Diesel Crew Shoulder Rehab Protocol

2 rounds, 15 reps each, untimed of:

  • DB Cuban Rotations
  • Band External Rotations
  • Band Pull Aparts
  • Band Dislocates
  • Band Presses

Skill Work

  • Burgener Warmup w/ PVC
  • Burgener Warmup w/ Bar


Row 2,000 Meters for Time (compare to 11/12)

Buy Out

Stretch Your Weaknesses for 5 Minutes.

Tuesday Workout: Deadlift & Half Cindy

7PM class cancelled. 5PM and 6PM are still ON!

Buy In – Day 1 Diesel Crew Shoulder Rehab Protocol

Untimed 2 Rounds of

  • 15 DB Retractions
  • 15 DB Protractions
  • 10 Posterior Capsule Stretch

(see Video)


5 Unbroken Deadlifts (should be heavy and have perfect form)

Rest 3 Minutes


10 Minute AMRAP of

  • 5 Pullups
  • 10 Pushups
  • 15 Squats

Monday Workout: Back Squat and Ring Dips + Burpees

Monday classes start our new schedule. We start on the hour at 5PM, 6PM and 7PM. Morning and lunch classes are still the same.


5-5-5-5-5 Back Squat (60 to 70% of your max, it shouldn’t feel too heavy; weights will increase in future weeks, no changing weights in the middle of sets, 60 seconds between sets)


21-15-9 of

  • Ring Dips
  • Burpees

Friday Workout: JT

We are only open at 6:30AM for our regular morning class tomorrow. Remaining Friday and Saturday classes cancelled. The Nutrition Challenge will be postponed until a week from Monday.

The February On-Ramp will start next Saturday.

Monday classes are still tentative; please check back on the site.



  • Handstand push-ups
  • Ring Dips
  • Push-ups

If you are stuck at home, here are the two workouts you can do:

100 Burpees for Time


  • 50 Pushups
  • 100 Situps
  • 200 Squats
  • 100 Situps
  • 50 Pushups