WODs (Feb 19-25)

Deload “ish” week coming at you. This is the final week before the CrossFit Open, so we’re going to hit some gymnastics heavy work on Monday/Thursday and lifting slotted on Tuesday/Friday. Wednesday is a midline heavy workout to give the limbs a needed break. Saturday is going to be a fun partner pyramid chipper. We’re only pulling off the floor twice this week, giving the posterior chain a break after last week and we’ll be mixing in some accessory work for the knees and shoulders on Thursday. See you in the gym!

— Coach Joey


10 rounds for time:
1 Seated legless rope climb
7 Strict ring dips
35 Double unders


On a 25:00 clock:
21-15-9 for time
Thrusters (115/75)
Burpee Box Jump Overs (24/20)

In the remaining time:
1 Squat Clean
1 Front Squat
1 Split Jerk

Add weight as form allows 


8 rounds for reps:
2:00 on / 2:00 off
250/200m row (1:00 cap)
Max sit-ups in time remaining


4 rounds, each for handstand hold time:
10/10 Poliquin step-ups
10/10 DB external rotation
Max freestanding handstand hold

4 sets of 6-10 reps:
KB single arm shoulder press
DB front raise
DB lateral raise
DB bent over reverse fly


4 rounds for reps:
1:00 Sumo deadlift high pull (75/55)
1:00 Bike calories
1:00 Strict pull-ups
1:00 Rest

Sumo Deadlift
15:00 to build to a quality 2-rep (dead-stop)

Add weight as form allows 


For time with a partner:
100 calorie row (switch every 1:00)
80 push-ups
60 toes-to-bar
40 DB alt. step-ups (switch every 10)
1 mile run (broken into 200’s, W/R 1:1)
40 DB alt. step-ups (switch every 10)
60 toes-to-bar
80 push-ups
100 calorie row (switch every 1:00)

Sunday Open Gym

30:00 EMOM
30s on / 30s off
1st min: Wallballs (20/14)
2nd min: KB swings (53/35)
3rd min: Box Jumps (24/20)

WODs (Feb 12-18)

Hero Happy Hour

Just a reminder that this Friday we will be doing the Hero WOD “Holleyman” in all classes. We’d like to have a chill, informal walk over to Pitt St Brewery following the 4:00pm class on Friday. All members are welcome to come grab a pint and say hello. Feel free to stop by early at the gym to cheer on your friends hitting the workout at 4:00pm!


Every 2:00 x 5 rounds
3 Tempo Overhead Squat
— 2s down, 2s pause —

Add weight as form allows each round. 

3 rounds for reps
1:00 OHS (75/55)
1:00 Bar facing Burpees
1:00 Row calories
1:00 Rest


Strict Pull-ups
Devil Press (40’s/25’s)

Every 2:00 x 5 rounds
3 Pause Bench Press (2s on chest each rep)

Add weight as form allows each round. 


4 rounds for total L-sit time
Max L-sit hold
5/5 ATG split squat
10/10 High plank powell raise

5 rounds for reps
1:30 on // 1:30 off
15/12 calorie bike (1:00 cap)
Max double unders in time left


20:00 AMRAP
1/1 KB Turkish Get-up (53/35)
1 Pegboard Climb
100′ Sandbag Bearhug Carry


30 rounds for time
5 Wallballs (20/14)
1 Power Clean (225/155)


5 rounds with a partner:
2:00 on // 2:00 off
3 Wall Walks
6 Bar Muscle Ups
Max Shuttle Runs

Sunday Open Gym 

Min 1: Row cals
Min 2: Burpees

40s work / 20s rest 

Newsletter (Feb 5-10)

Friday 4:00pm Class

Starting Friday (2/9/24), we will be offering a 4:00pm class on Fridays! This will be an 8 week trial to see if there’s enough demand for this class time. If we average at least 6 athletes for this class over the trial period, we’ll add this to our permanent schedule! 


Hero Happy Hour (2/16/24)

If you missed our post regarding this year’s annual calendar, we’ll be programming a special Hero workout on Friday the 16th. The class will run like any other class, but we’re going to walk over to Pitt Street Brewery afterwards for a couple of cold ones and enjoy some time with each other. The workout we’ll be doing is below. 



30 rounds for time:

5 Wall-balls (20/14)

3 Handstand Push-ups

1 Power Clean (225/155)


This workout is in memory of U.S. Army Staff Sgt. Aaron N. Holleyman, 27, of Glasgow, Mississippi, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on Aug. 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.


He is survived by his daughters, Shelby and Erin; son, Zachary; parents, Ross and Glenda; and siblings, Kelly and Daniel.


You can do this individually, with a partner, or as a team! When appropriately scaled, the workout should take 25-35 minutes. This workout ties together some of the movements we trained over the last six week cycle. 


If you’re hitting this workout at one of the earlier classes, we still encourage you to stop by and cheer people on at the 4:00pm class, or join us around 5:00pm to walk over to Pitt Street! 


Consistency Club Tracker 

We’re one month into this year’s six month consistency challenge. Just a reminder, the objective is to complete 100 classes/workouts between January 1st – June 30th. This averages out to about four classes per week.  


Check out the tracker HERE


​​What is the CrossFit Open?

The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!


At CrossFit Greenville, we will be programming the first two workouts as the Friday class workout. The final and third week, we will have a 5:30am class only and all other classes will be cancelled for the day. We will have Friday Lights happening at the gym, starting at 4:00pm and running until all athletes have performed the final workout. After all the athletes have gone, we’ll be walking over to our very own Matt Scully’s famous Scullery for a private CFG after hours. We’re going to have food, so we will need a headcount to work out pricing and quantities with Matt.


We will have an RSVP form out soon with further details. 


Final Week of Programming Cycle 24-1

This week is the final week of our programming cycle, before we shift gears and build our weekly calendar around the CrossFit Open. More details will be released next week about the next cycle, so finish the cycle strong this week and we hope to see you Friday to celebrate the gains we’ve made so far in 2024! 



Strict Muscle Up Work 


M1: 5 Strict Ring Pull-up

M2: 5 Pause Strict Ring Dip (3s/rep in bottom)


Pulling Levels 

  1. Advanced: False grip ring pull-ups with the goal being chest to rings.
  2. Intermediate: Band assisted false grip ring pull-ups on low rings. 
  3. Beginner: False Grip ring rows


Pushing Levels 

  1. Advanced: Bodyweight
  2. Intermediate: Band assisted  
  3. Beginner: Dips on boxes (feet assist as needed)



4 rounds 

2:00 on // 1:00 off

10 Burpee Pull-ups 

Max Calories in time remaining 


Odd rounds are for row calories, even rounds are for bike calories. Your score is the total calories. 




Front Squat

3 x 5 reps (on the 3:00)


Build up to your working weight for the day and then do 5 reps every 3:00. Try to add weight to what you used on 1/24. Practice your double unders between front squat sets. . 


“Four Quarters”

4 rounds (12 min cap)

25 Wall-balls (20/14)

50 Double Unders (Rx+ 75)





1 Power Snatch


Add weight to 1/22. 


“Slip & Slide”

For time (8 min cap)


DB Alt. Snatch (50/35) 

Box Jumps (24/20)


Step-down only on box jumps, no rebounding. 



“Gas Pump”


M1: Max Unbroken DB Bench Press (40’s/25’s)

M2: 12/9 Row Cals 

M3: Max Unbroken Toes to Ring 

M4: 12/9 Row Cals 


Your score is the total bench and T2B reps. 



50’s/35’s on bench

15/12 calories on rower




3 rounds NFT

15/15 Band Single Arm Pulldown 

30 Band Pushdowns  

30 Cross-arm Anchored Sit-ups (slow/controlled)




Every 2:00 x 5 rounds 

1 Deadlift 

3+ Strict HSPU*


Add weight on the deadlift and HSPU reps to what you did on 1/26. Stick with the same HSPU option as the last two workouts, try to add 1-2 reps/round. 


“The Unsexy Stuff”


15 Ring Rows (feet on plate under rings)

15 Russian KB Swings (53/35)

15 V-Ups 



70/53 KB

Feet elevated to bench (body parallel to ground) 




“Bada Bing”

2 rounds with a partner (28 min cap)

50 Bike Calories / Resting Partner Farmers Hold (switch every 1:00)

6 Rope Climbs (3 each, alt every rep)

200’ DB Front Rack Walking Lunge (switch every 50’)

6 Rope Climb (3 each, alt every rep)


Rx (40s/25s)

Rx+ (50s/35s) 


Sunday Open Gym 

“Sunday Funday”

3 rounds 

500m row

10 sandbag cleans 

500m row

10 burpee get overs 


Use jerk blocks for the get overs (should be 36+ inches) and a sandbag weight that’s very heavy and only allows you to do a single clean every 10-15s. 


Consistency Club Tracker: January


  • Alex Best (16 classes)
  • Andy Di Mattina (17 classes)
  • Anna Seguin (19 classes)
  • Carroll Hightower (18 classes)
  • Cole McCord (20 classes)
  • Liz Brennan (16 classes)
  • Emily Seguin (17 classes)
  • Erica Tyson (20 classes)
  • Hugh Lee (20 classes)
  • Jeff Sterling (19 classes)
  • Jenna Decker (21 classes)
  • Jeremy Borrelli (17 classes)
  • Jessica Danison (17 classes)
  • Joey Adduci (17 classes)
  • Josie Smith (17 classes)
  • Keely Spruill (20 classes)
  • Keith Williams (16 classes)
  • Leanna Thorn (17 classes)
  • Mandy Dockendorf (18 classes)
  • Mary Wheeler (16 classes)
  • Marybeth Eason (20 classes)
  • Matthew Peterson (19 classes)
  • Matthew Scully (16 classes)
  • Neil Brewer (16 classes)
  • Parker Wisman-Raven (23 classes)
  • Reese Wisman-Raven (16 classes)
  • Ronnie Williams (16 classes)
  • Sarah Williams (17 classes)
  • Somer Hill (22 classes)
  • Tim Miller (21 classes)
  • Travis Albea (20 classes)
  • Trey Robbins (20 classes)
  • Wayne Flint (17 classes)
  • Zion Streeter (23 classes)


  • Adam Kolb (12 classes)
  • Andrea Daniels (12 classes)
  • Anne dos Santos (14 classes)
  • Audra Cox (15 classes)
  • Butch Flemming (13 classes)
  • Carly Ardila (15 classes)
  • Crystal Vance (15 classes)
  • Cynthia Santos (14 classes)
  • Dennis Barber (12 classes)
  • Diane Majewski (15 classes)
  • Don McGlohon (14 classes)
  • Erica Mizelle (14 classes)
  • Grace Kwiatkowski (15 classes)
  • HannahGrace Reeves (15 classes)
  • Hunter Steed (13 classes)
  • Jill McGlohon (15 classes)
  • John Reeves (15 classes)
  • Jude Wisman-Raven (13 classes)
  • Mark Weber (14 classes)
  • Matt Hines (12 classes)
  • Matthew Stewart (12 classes)
  • Megan Beck (15 classes)
  • Yara Quezada Miller (12 classes)
  • Zaidat Badiru (15 classes)

WODs (Jan 29 – Feb 3)


Every 2:00 x 3 rounds 

5 Push Press 

5 KB Single Leg RDL 

Final week for this Push Press progression. Add weight to Jan 15 and use assistance on the single leg RDL if needed. 


“Kick, Push”


20 KB Swings (55/35)

20 Push-ups 



“Beep Test Regatta”

3 rounds

5:00 on // 5:00 off

500/400m row (2:00 cap) 

Max rounds of Bergeron Beep Test 


1 round of the Bergeron Beep Test is…

7 Thruster (75/55)

7 Pull-ups

7 Burpees




1 Power Clean (add to Jan 17) 


“Get to the Choppa!” 

For time (12 min cap) 

50 Power Cleans 115/75 (Rx+135/95)

Every 2:00 (including 0:00), perform 8 shuttle runs. 



“Skills Pay the Bills”

EMOM 25 (score = bike cals) 

MIN 1: 3 Wall Walks or 25’ HS Walk

MIN 2: 50 Double Under or 0:30

MIN 3: 10-15 Unbroken T2B or Rings 

MIN 4: Max Bike Calories 

MIN 5: Rest 



Every 3:00 x 3 rounds

6 Back Squat (add to Jan 19) 


3 x 12 reps (same weight as Jan 19)

DB Bulgarian Split Squat (2 DB’s)

DB Single Arm Bench Row

Barbell Rollouts 



“Partner Christine” 

Teams of 2

3 rounds (25 min cap) 

500m row

12 deadlifts (185/125)

21 box jumps (24/20)


Alternate full rounds with a partner, with each partner completing three rounds. The score is the team’s total time.   



“Sunday Funday”

For time 


Strict Pull-ups

DB Bench Press 

AbMat Sit-ups (3x reps) 

WODs (Jan 22-27)


Open Gym Schedule & Registration

There will no longer be supervised open gym on Fridays from 4-6pm or Sundays from 3-5pm.

If you haven’t already signed up for Open Gym, you can do so HEREThis membership is a $15/month add-on. There is no contract, so you can cancel at anytime if you find you’re not using the service.

You won’t be charged for this until February, so if you’d like to try the open gym for free be sure to register ASAP and be sure to cancel if you don’t want to be billed in February.


Trial Classes

We’re currently working on staffing a 4:00pm class on Fridays and entertaining a 7:00am class (either daily or Tue/Thu). Both of these classes would be implemented on a trial basis for 8 weeks, where the class would be added to our regular schedule if it averages more than 6 people over the trial period. Further details regarding start date will be communicated sometime soon, but we wanted to let you know this was being worked on behind the scenes. 


More Machines = Bigger Engines

You may notice simple movements like rowing, biking and burpees popping up in our conditioning work more frequently. This isn’t by accident, it’s an intentional short-term bias in our programming. With the CrossFit Open being less than six weeks away, we’re looking to build a big engine and stay healthy. The beautiful thing about the machines and simple movements like burpee variations are they are low impact, low skill and allow you to really push the intensity without being limited by skill or strength. 

You’ll also notice more time-based intervals to maximize relative intensity based on the individual. What does this mean? It means if doing 15 calories in 40 seconds is my threshold, but doing 9 for someone else in class is equally as hard, we’re both getting identical benefits from the training (aka the goal of scaling). The other benefit is it allows you to modulate your intensity based on how you’re feeling day-to-day. 





2 Power Snatch (touch-and-go)

**Add weight to Jan 10**


“Gone in 60 Seconds”


MIN 1: 10 Power Snatch + Max Bar Facing Burpees 

MIN 2: Rest 


Rx (75/55)

Rx+ (95/65)



“Calorie Counter”

5 rounds

2:00 on // 2:00 off 

10 Bench Press 135/95 (Rx+155/105)

2 Rope Climbs (Rx+ Legless)

Max Bike Calories in time left over 





MIN 1: 5 Front Squat 

MIN 2: 4-8 C2B Chin-up 

MIN 3: 10-15s L-Sit hold 


**Add weight to what you used on January 9th on the Front Squat. Use the same set-up as last time on the C2B chin-up, but try to increase the reps per round without sacrificing form.**


“Dude, Where’s My Legs?” 

For time (10 min cap)

30/24 Bike Calories (2:30 cap)

60 Squat A-Jumps, 25lb bumper plate 

30/24 Row Calories 




Skill – Bar Muscle Up 


3-5 Bar Muscle Up Option 


Bar Muscle Up Options: 

  1. Hips to Bar with Box
  2. Low Bar Muscle Ups  
  3. Banded Bar Muscle Ups (use a band that’s too easy so you can practice cycling reps…this is skill work, not strength) 
  4. Bar Muscle Up (only advance to this if you can cycle 5+ unbroken reps with the band)


Figure out which progression is appropriately challenging for your skill level and allows you to hit quality sets each minute. 


“Speed Limit”

5 rounds

40s on // 20s off

MIN 1: Row Calories

MIN 2: Burpee Box Jump Over (24/20)




Every 2:00 x 5 rounds 

3 Deadlift (touch-and-go)

3-5 Strict HSPU 


**Add weight to what you used on January 12th and choose one of the below options to make it very difficult to do more than 5 reps on the strict HSPU. 


Strict HSPU options 

  • Wall Facing
  • Back Facing 
  • Back Facing (shorten ROM)
  • Feet on Box (adjust height for difficulty) 
  • Knees on Bench


“Walk This Way”


4 Wall Walks 

16 KB Alt. Goblet Step-ups (55/35 to 24/20)





3 rounds  

20 Seconds of DU Practice 

15 Standing Banded Arch/Hollows 

10 Banded Kip Swings 

5 MB Strict T2B Drill 


“Partner 20.2” 


4 DB Thruster (50’s/35’s)

6 T2B

24 DU 

**Alternate rounds 1:1**


Sunday Open Gym


There won’t be a coach at the gym on Sunday. This is for anyone who’s signed up for Open Gym access and wants to get an extra workout over the weekend. 



3 rounds 

1:00 Row

10 Hollow Rocks 

50’ Sandbag Bearhug Carry 


“Sunday Funday”

3 rounds

500/400m row 

50 Sit-ups 

10 Sandbag Cleans 


We’re looking for a moderate pace on the row, unbroken sit-ups, and smooth challenging singles on the sandbag cleans.

WODs (Jan 15-20)

Welcome Coach Carly!

Please join us in welcoming Coach Carly to the team!

Carly has been coaching the 6:30pm class during her onboarding process, but will now be coaching several more classes as she takes on a larger role at our gym.

Carly was born and raised in Richmond, VA. Her CrossFit journey began at 15 years old at West End CrossFit, where she developed as an athlete and later a personal trainer and a coach. In 2019, she started competing in local competitions, and qualified for the Asbury Park Games team division in 2021.

She began coaching at West End CrossFit in 2020, where she taught group classes and developed a successful kids and teens program. She has personal training experience with a variety of client populations, working 1-on-1 with clients at West End CrossFit and More Active Lifestyle, where the primary focus was weight loss and healthy living with older populations.

She now lives in Greenville with her husband Danny and their dog Sasha. Before starting with CrossFit Greenville, she taught Olympic Weightlifting at East Carolina Weightlifting, where she coached middle school and high school athletes to learn the Olympic lifts to improve their sports performance.

Congrats Carly and welcome to the team! We’re so excited to have you joining our coaching staff and community!

2024 Open Shirts

The CrossFit Open is coming! Be sure to place your order by January 19th! You can order your shirts HERE

There are samples for you to try on in the gym if you need to figure out sizing. 

Open Gym Registration

We’re now accepting registration for open gym memberships. You’ll be given access to the gym immediately, but won’t be charged until your February CrossFit membership invoice. This is a separate membership from CrossFit, where you’ll be charged $15/month. You can cancel your open gym membership at any time, as there’s no contract. If you register today, you’ll get over two weeks of free open gym access!


Extra Credit

Moving forward, you’ll notice at the end of each workout there will be an extra credit section with additional programming in Wodify. This is for anyone looking to do additional work before/after class, or during Open Gym. This programming is written to complement the workout of the day, and is meant to be done in conjunction with the class workout, not as a replacement for the class. 

Giosi WOD

This upcoming Saturday we’ll be doing our annual Giosi Memorial WOD! You can learn more about Jeff Giosi HERE. For these special workouts, you’ll see overlap and repetition with some of the movements programmed earlier in the week. Be sure to adjust your intensity and scale as needed on Saturday if you’re feeling beat up from the week like you would for any other workout! 





Every 2:30 x 3 rounds 

5 Push Press 

5 Strict T2B or L-Raise 

5 Pause ATG Split Squat (elevate as needed)

**Add weight to what you used on the push press on Jan 2**


“Don’t Take the Bait”

For time (10 min cap)

1,000/800m row 


Thrusters (95/65)





EMOM 6 – HS Walk Skill

Option 1 = 25’ HS Walk

Option 2 = 30s HS Walk practice

Option 3 = 12 WF Alt. Floater Drill

Option 4 = 12 WF Alt. Shoulder Taps

Option 5 = 12 WF Alt. Hand Lifts

Option 6 = 30s WF HS Hold


“Shuttle Race”

4 rounds 

3:00 on // 3:00 off 

10 Shuttle Runs (25ft down/back 1)

15/12 Row Calories (Rx+ 20/15 cal)

Max Shuttle Runs 





2 Power Clean (touch-and-go)

**Add weight to what you used on Jan 5**


“Hang Sixty” 

For time (15 min cap)

1 round 

60 DU (Rx+ 100)

20 Hang Power Cleans 115/75 (135/95)

**Rest 1:00**

2 rounds 

30 DU (Rx+ 50)

10 Hang Power Cleans 

**Rest 1:00**

4 rounds 

15 DU (Rx+ 25)

5 Hang Power Cleans 




EMOM 6 – Ring MU Skill

Option 1 (has ring muscle ups):

  • Do 2-5 muscle ups every minute  

Option 2 (has plenty of strict strength, needs skill work)

  • Do 2-5 muscle up transitions every minute (1. Box, 2. Rower, 3. Jumping

Option 3 (needs to build strict strength – use bands as needed) 

  • Do 2-5 strict pull-up with chin over bar hold and 2-5 strict dip with pause in bottom 


“Simple Ain’t Easy” 

5 rounds 

40s on // 20s off

1: Bike Calories

2: Burpee Pull-ups




Every 3:00 x 3 rounds 

8 Back Squat

**Add weight to what you used on Jan 3**


3 x 10 reps 

DB suitcase bulgarian split squat

DB single arm bench rows

Barbell roll outs 

**Same weight used on Jan 3**





For time (29 minute cap)

10 Deadlifts (185/125)

10 Chest-To-Bar Pull-Ups

1 Power Clean + 3 Front Squats (185/125)

20 Handstand Push-Ups

20 Bar Facing Burpees

1 Power Clean + 3 Front Squats (185/125)

30 Alternating Dumbbell Snatches (50lb/35lb)

30 Toes-To-Bar

1 Power Clean + 3 Front Squats (185/125)

20 Handstand Push-Ups

20 Bar Facing Burpees

1 Power Clean + 3 Front Squats (185/125)

10 Deadlifts (185/125)

10 Chest-To-Bars

WODs (Jan 8-13)

Schedule Reminder

Just a reminder that this will be the first week of our updated schedule! The new 8:30am class starts tomorrow and the Saturday 9:00am starts on the 13th!

Programming Cycle Breakdown 


For time with a partner
800m run (together)
30 Calorie row
30 DB snatch, alt (50/35)
800m run (together)
60 Calorie row
60 DB snatch, alt (50/35)
800m run (together)
90 Calorie row
90 DB snatch, alt (50/35)

**Run together, then switch on the rower and dumbbell every 15 cals/reps.


Every 2:30 for 3 rounds
5 Front squat
5 Weighted C2B chin-ups

Use 75% of 1RM (or RPE if you don’t have percentages) for all 3 rounds. Use the same weight or band assistance for all 3 rounds on the chin-ups.

10 DB suitcase walking lunge (50’s/35’s)
10 Push-ups

**Same minute, if you fall off pace it becomes an AMRAP**


3 Power Snatch (touch-and-go)
**Use an easy-moderate weight you can practice cycling

Crossover Annie
Single Under Crossovers


4 x AMRAP 4
2 Rope Climb
6 BBJO, facing box (24/20)
12/9 Bike Calories
**Rest 4 min between AMRAPs


Every 2:30 for 5 rounds
5 Deadlifts (touch-and-go)
5 Strict HSPU

**Use 75% of 1RM (or RPE if you don’t have percentages) for all 5 rounds.

3 rounds NFT
30 Russian KB Swings
30 Alternating V-Ups


This Saturday’s class will be a special workout to celebrate the one year anniversary of our CrossFit Kids program! We encourage all members to bring their kiddos to workout with them in this partner/team style workout!

20 Burpees
20 Plate G2OH
20 Box jumps or Step-ups
20 Synchro AbMat Sit-ups

WODs (Jan 2-6)


Just a reminder that the gym will be closed tomorrow for New Year’s Day. We will resume our normal class schedule on Tuesday and this will be the final week of our old schedule. Our new schedule will start on Monday, January 8th!

New Year, New Programming Cycle!

We’ll be kicking off the New Year with our new programming cycle. We’ll have a six week plan for our strength movements, with planned exposure to varied gymnastics skills and grunt work style metcons to continue building the engine for the Open this March. We will be releasing a programming breakdown video by the end of the week to help you understand the “Why” behind the programming this cycle. Stay tuned!


Push Press
3 x 5 reps

15 deadlift (185/125)
12 dumbbell push press (50’s/35’s)
9 strict pull-ups


8 rounds for time
20/15 cal-row or 15/12 cal-bike
8 T2B
40 DU


Back Squat
3 x 10 reps

3 rounds NFT
10 DB suitcase bulgarian split squat
10 DB single arm bench rows
10 Barbell rollouts


Power Clean
5 x 3 reps (touch-and-go)

MIN 1: Power Cleans (135/95)
MIN 2: Wall walks
MIN 3: Shuttle runs
MIN 4: Rest


3 rounds for time with a partner
80 wallballs (20/14)
40 pull-ups

3-5 rounds NFT
20 band tricep pushdown
20 alternating v-ups
20 dumbbell glute bridges

2023 Reflection and 2024 Goal Setting

It’s the last day of 2023, making it the perfect time to look back on the past 12 months and reflect.

James Clear is a writer and speaker. He is the author of the #1 New York Times bestseller Atomic Habits and the popular 3-2-1 newsletter.

He wrote one of the most powerful goal setting articles I’ve ever read and I wanted to share some of the highlights to help guide your reflection of 2023 and goal setting for 2024.

I highly recommend you read the full article HERE. If you don’t have time, I’ve highlighted some of the key takeaways below. After reading the article or summary, see the bottom of this blog for three questions to help you reflect and set goals moving into 2024.

My key takeaways:

  1. Set the direction (goals), then establish the system (process of consistently doing the work)
  2. Stack your goals
  3. Set an upper bound
  4. Environment is everything
  5. Measure progress backwards

Set the direction, identify the process. 

Having a goal is the easy part. The real challenge is not determining if you want the result, but if you are willing to accept the sacrifices required to achieve your goal.

Imagine a small row boat. Your goals are like the rudder on the boat. They set the direction and determine where you go. If you commit to one goal, then the rudder stays put and you continue moving forward. If you flip-flop between goals, then the rudder moves all around and it is easy to find yourself rowing in circles.

However, there is another part of the boat that is even more important than the rudder: The oars. If the rudder is your goal, then the oars are your process for achieving it. While the rudder determines your direction, it is the oars that determine your progress.

Goals determine your direction. Systems determine your progress. You’ll never get anywhere just by holding the rudder. You have to row.

Stack new habits with things you already do. 

Research has shown that you are 2x to 3x more likely to stick to your goals if you make a specific plan for when, where, and how you will perform the behavior. Psychologists call these specific plans “implementation intentions” because they state when, where, and how you intend to implement a particular behavior.

One of my favorite ways to utilize this finding is with a strategy I call habit stacking. To use habit stacking, just fill out this sentence: After/Before [CURRENT HABIT], I will [NEW HABIT].

An example of this would be “After I set my toothbrush down, I will floss my teeth.”

Set upper AND lower limits for your systems. 

Whenever we set goals, we almost always focus on the lower bound. That is, we think about the minimum threshold we want to hit. The implicit assumption is, “Hey, if you can do more than the minimum, go for it.”

An individual might say they want to workout three times per week, but setting an upper limit of no more than five days each week helps keep the habit sustainable.

In many areas of life, there is a magical zone of long-term growth. You want to push hard enough to make progress, but not so much that it is unsustainable. This is where setting an upper limit can be useful. Upper limits make it easier for you to sustain your progress and continue showing up.

Environment is everything. 

Although most of us have the freedom to make a wide range of choices at any given moment, we often make decisions based on the environment we find ourselves in.

If you sleep with your phone next to your bed, then checking social media and email as soon as you wake up is likely to be the default decision.

If you keep alcohol in your kitchen, then drinking consistently is more likely to be the default decision.

It is more difficult to eat healthy when your kitchen is filled with junk food. It is more difficult to focus on reading a blog post when you have 10 tabs open in your browser.

Measure your progress backwards.

Another key to making long-term progress on your goals is measurement. The human mind loves to receive feedback. One of the most motivating things we can experience is evidence of our progress.

The things we measure are the things we improve. It is only through numbers and clear tracking that we have any idea if we are getting better or worse.

The trick is to realize that counting, measuring, and tracking is not about the result. Measure to discover, to find out, to understand. Measure to see if you are showing up. Measure to see if you’re actually spending time on the things that are important to you.

Three questions to reflect on 2023 and set goals for 2024. 

  1. What am I proud of this past year?

  2. What are things I want to improve from 2023?

  3. What am I working towards in 2024?