Weekly Breakdown 8/1/22

The CrossFit Games are this week! What is the difference between what you see at the CrossFit Games and what takes place in CrossFit gyms around the world?

Anyone can go to a CrossFit gym to start the climb toward better fitness and a healthier life. The CrossFit Games are where you go when you’ve reached the peak — the Games demonstrate the apex of human fitness.

“Most folks in an affiliate work out one time a day, for one hour a day where the CrossFit Games competitor is obviously trying to increase their capacity, but for a dramatically different goal. They are literally trying to become the best athlete on the planet. They’re trying to establish functional dominance over other competitors, where one here inside the affiliate is trying to maximize their capacity and be competent outside the walls of the gym.” —Chuck Carswell, Head Judge and CrossFit Seminar Staff Flowmaster


Mon: Strength: Bench Press, Workout: Row, Burpees, Pull-Ups
Tues: Strength: Snatch High Pull, Hang Power Snatch, Power Snatch, Workout: Power Snatch, Box Jumps, Run
Wed: Workout: Kettlebell Swings, Sit-ups, Bike, Rope Climb
Thurs: Workout: Shoulder to Overhead, Up-Downs Over Bar, Double Unders
Fri: Workout: Bar Muscle Ups, Hand Release Push-Ups, Slam Balls
Sat: Workout: Wall Balls, Sumo Deadlift High-Pulls, Box Jumps, Push Press, Row
Sun: Workout: DB Devils Press, DB Goblet Lunges, Run

This week’s Open Gym workout is programmed by Lauren Fisher.

12-Minute EMOM

Minute 1: Bike Erg

Minute 2: Bar Muscle Ups (unbroken)

12-Minute EMOM

Minute 1: Row

Minute 2: 3 x 25ft Handstand Walk

12-Minute EMOM

Minute 1: Run

Minute 2: 3 Rope Climbs

12-Minute EMOM

Minute 1: Echo Bike

Minute 2: Strict Ring Dips (unbroken)

Scaling Options:

  • Pull-up variations for bar muscle ups
  • Handstand hold, wall walks, or bear crawl for handstand walk
  • Assisted ring rips or box dips for ring dips

Advice from our coaches:

Find a steady pace on the machines that you can consistently hold throughout 48 minutes. The focus here is working on gymnastics skill under fatigue.


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There is still limited edition CFML 10th anniversary GOLD apparel available! Grab yours while you can!


Youth Classes have begun a buddy program where older athletes get a chance to mentor and inspire young crossfitters.  You will see a 15 minute overlap in class times on occasion – that is on purpose!  The teens are building leadership skills while having fun bonding and motivating our younger athletes.  

The youth program is also sponsoring “bring a friend month” for August and September!  If the friend joins for at least 2 months, then the youth member gets a free month in October or November.

Don’t forget there is still time for the teens (ages 11+) clinic in Wayne.
(Mon/Wed/Fri) 12- 2pm

$90 for the week.

Aug 8th, 10th, 12th




3 Bar Muscle-Ups

9 Hand Release Push-Ups

18 Slam Balls (20/15)|(15/10)

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

Advice from our coaches:

  1. Remember “core to extremity” during the slam balls and use good from throughout. Using your arms will burn you out for the push ups and muscle ups.
  2. Bar muscle ups are a good option if you can do 5+ unbroken when fresh. If not, try 6 chest to bar or 9 jumping pull-ups.
  3. Keep your core active on the hand release push-ups, don’t let me get sloppy.

Shout out to teens Madison and Owen for setting a new PR for lifts this week during the teen clinic.  Madison hit 80# for her snatch and Owen hit 140# for his clean.  Very impressive!  They also tackled barbell turkish get ups!


Retail Spotlight! Have you checked out our beverages lately? We have Fit Aids available!

FITAID is beneficial to your health because it contains BCAAs, glutamine, glucosamine, and omega-3 fatty acids, which help keep your muscles and joints in tiptop shape. LIFEAID, the company that makes the drink, has sold more than 100 million cans, proving its effectiveness. FITAID is well-known to be the #1 Post-Workout Recovery Drink in the United States. 

Stuff your coach is reading, hearing, watching, using or buying

Your Push Press
When you perform a push press, do you feel yourself leaning forwards? Or overly arching backward? You’re suffering from “wonky push press syndrome”. Check out this explanation of why it happens and how to correct your form.

A Free WHOOP Strap 4.0 and Extra Month’s Membership
WHOOP measures your body’s data over 100 times a second to provide personalized feedback on your recovery, strain, and sleep. Morning Chalk Up readers can get a free strap and an extra month’s membership when you sign up at the link below.

The Best Pull-Up Bars for Kipping
There’s no shortage of trash-talking about kipping pull-ups on the internet. But any true coach will tell you the kipping pull-up is not only a legit exercise but a challenging one…for you and your pull-up bar. Here are the top picks for pull-up bars that will stand up to kipping.

Get Stocked with FITAID for Your Games Watch Party
Planning a watch party for the Games? Well, whether it’s with your gym buddies, your work friends, or just by yourself, there’s going to be a time you wish you had an ice cold FITAID within reach. Get 20% off a case (or two) today with code “MCU20” and be ready for some intense fitness fandom.