CrossFit LTP: April 29th, 2016

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Strength: Back Squat
-Find 5RM

Workout 1: 1/2 “Murph”
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
-Partition the Pull-Ups, Push-Ups, and Air Squats as you see fit.

Workout 2: For Time
20 Bear Complexes For Time (Power Clean, Front Squat, Push Press, Back Squat, Behind-Neck Push Press)

225/155+ Clean and Jerk= 155/115
185-225/125-155 Clean and Jerk= 135/95
155-185/100-125 Clean and Jerk= 115/75
135-155/ 75-100 Clean and Jerk= 95/65
95-135/ 55-75 Clean and Jerk= 75/55
-95/-55 Clean and Jerk= 65/45

CrossFit LTP: April 26th, 2016


Don’t forget, Festivus Games was rescheduled for THIS SATURDAY! We hope everyone who planned to come out to compete/cheer on our athletes can still make it!

A) Jerk Balance 5×4 (2 ea. Leg)

B) EMOM x 12 Minutes
-1 Split Jerk (Building Sets)

Conditioning: Alternating EMOM x 15 Minutes

  1. ME UB Chin-Ups (Scale=Banded)
  2. Wall-Walk x 2
  3. ME Deficit Push-Ups (Consistent Movement. You stop moving, you’re done!)

CrossFit LTP: April 25th, 2016


We’d like to give a huge shout out to all athletes who participated in this past weekends Attitude Nation Weightlifting Seminar! We had so many great technical changes and PR’s across the board!


Strength: Pause Front Squat (Pause for 3s)
– 4×4 at/above 75%
-10 Russian KBS Following Each. Set

Conditioning: 5 Rounds; 60s Rests after Each Round
-200m Run + 10 Burpee’s AFAP

A1) Single Leg RDL x 10 ea.
A2) Wtd. Plank x 45s
A3) Glute Bridge & Hold x 45s
3 Rounds; Rest as Needed



CrossFit LTP: April 22nd, 2016

In case you were curious, Attitude Nations Jon North also dabbles in CrossFit from time to time…..Don’t miss out on an amazing chance to learn from one of the Top Weightlifters in the United States this Saturday at FAST! Follow the link above to sign up.

Conditioning: 2 Rounds
Run 800m
-Rest 2 Minutes
Row 500m
-Rest 2 Minutes

Auxillary: Strength
A) Pause Back Squat 6×3

B) RDL 5×4 (3s Eccentric)

CrossFit LTP: April 21st, 2016


We absolutely LOVE our community and how it’s growing! Have a friend wanting to join? Send them our way for one of our Foundations Options  and you’ll receive a $10 Credit In-House for Kill-Cliff, RxBars, or it can be taken from your membership!

Conditioning: Fight Gone Bad
1 Minute for Reps at each station. 1 Minute Rest following a full round. 3 Rounds Total
– Wall-Ball
-Sumo DL High Pull
-Box Jump
-Push Press
-Row (Cals)

We still have room available for this weekends Attitude Nation Seminar at FAST! 

CrossFit LTP: April 20th, 2016

Jon North is one of the most known weightlifters in the United States. His enthusiasm and attitude have helped bring so much attention to the sport and love for lifting heavy weight overhead! We still have spots available for our Attitude Nation Weightlifting Seminar this Saturday, April 23rd! Follow the link to register!

A1) Viking Press x 8-10
A2) Supinated Bent-Over Row (Barbell) x 10
4 Rounds; 60s Rests

Conditioning/Position Work:
10 Rounds for Quality
2 Wall-Walks

-Banded Bully x 1 Min. ea. Arm
-Paleo Chair Accumulate 3 Minutes

Reminder to All Athletes: With the Weightlifting Seminar, we will ONLY HAVE OUR 8:00AM Class on Saturday. The class will end at approximately 8:45am so we can Clean/Set Up for the Seminar. 

CrossFit LTP: April 19th, 2016


It’s kind of a running workout……

Strength: Front Squat
-Find 5RM

Conditioning: “Death By Shuttle”
– At the start of the Clock, athletes will have the full minute to sprint 25 yards. At the start of the next minute, athletes will have the full minute to complete 2 x 25y sprints (Shuttle Style). Athletes will gain 1 x 25 yard run each minute until they cannot complete the Rx’d number of Sprints in the allotted minute. The remaining time of the minute is rest.

-Accumulate 3 Minutes Sorenson Hold (GHD Hip Extension Hold)

We still have spots available for our Attitude Nation Weightlifting Seminar this Saturday, April 23rd! 

CrossFit LTP: April 18th, 2016 (Attitude Nation Weightlifting Coming Soon!)

We are in the Final Week preparing for Jon North and Attitude Nation Weightlifting! We still have spots available to join us this Saturday, April 23rd for some awesome Technique Work, Video Analysis, and Max-Out Sessions!

Weightlifting (Class): 5 Rounds
Sn. Pull + Low Hang Pull + High Hang Snatch

Conditioning (Class): 5 Rounds; 2 Minute Rests after Ea.
25 Double Unders
ME Strict Pull-Ups (Comp Challenge= C2B Strict)

Auxillary: 3 Rounds for Quality
A1) Single Leg Glute Bridge x 8 (3s Pause at Top of Each)
A2) Seated Tuck to L-Sit (Hold for 5s) x 8 Reps