Kettlebell Kitchen!

We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!
They will make their first delivery to our gym on Monday, 10/15 if you  place an order by Wednesday 10/10 by midnight. 
Use the promotional code Innerloop to receive $25 off your first two orders (min $50 order each time). This code is valid for first time customers only and can be used 2 times. 
The order cutoffs are:
  • Wednesday evening by midnight for Monday delivery
  • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
Ordering instructions and FAQs can be found here: 

Thursday 8/9/18

A small Tuesday 6AM!


Clean Pull + Power Clean + Clean

1 complex E2MOM for 14 mins

Quick reset between movements

First set at ~50-60% of best Power Clean – build over the 7 sets to find today’s heavy complex


“Bar Stools”

For Time (15′ CAP):

Squat Cleans (135/95*)

200m Run after each set

*Scale down or Rx+ up to a weight that is ~55-65% of today’s heavy complex

Wednesday 8/8/18

Happy Birthday vest Steve T!

Bodyweight Strength

~15 Mins. for Strict Pull-Up Strength

A) 5 Negatives – aiming for a 5-7 second descent on each
Rest 1 minute between reps
Beginner: Assisted as needed
Advanced: Bodyweight or add resistance if appropriate

B) 3 Sets of 5-7 Strict Pull-Ups or Toe-Assisted Pull-Ups
Rest 2 minutes betwen sets
Strict: Add weight that will get you to this rep range
Toe-Assisted: use as little assistance as possible to make this rep range challenging


“Quick and Dead”

6 Deadlifts (225/155)
9 Push-Ups

REST 1:30

6 Push-Ups
9 Box Jumps w/ Step-Down(24/20)

REST 1:30

6 Box Jumps w/ Step-Down (30/24)
9 Deadlifts (225/155)

Record total reps for each AMRAP (15 reps/round)

Tuesday 8/7/18


Single-Arm DB Complex: 4 Press + 4 Push Press + 4 Push Jerk

EMOM for 10 minutes
Odd minutes – 1 Complex on Right Arm
Even minutes – 1 Complex on Left Arm


“Double Twist”

30-20-10 reps for time of:
Burpees with 6-inch jump*
Alt. DB Squat Snatch (30+/20+)

*Rx= 2-hand touch to a target approx 6 inches (or one hand width) above your overhead reach- wall, bar, rings, etc. Scale these if needed!


Monday 8/6/18

Sam, Leah, Coach Laura C.




*compare to 8/29/17* — start on any movement and rotate through.

3 Rounds for Time (30′ CAP):

750m Row
100 Double-Unders (scale: 200 SUs)
200 meters Farmer’s Carry (2 x 50# or up) / 2 x 35# or up) (KBs or DBs)


Forearm / Wrist Stretch
Lax Ball Plantar Smash

Saturday 8/4/18

Coach Ross and Michelle


Partner WOD


With a running clock to 20:00, no rest between AMRAPs, for total reps as a team:

Max Reps Power Cleans (divide as desired) (Rx: Both athletes 115/80 & same barbell)

Max Reps Wall Balls (divide as desired) (Rx: Both athletes 20/14 to 10’/9′ & same ball)

AMRAP (partners alternate full rounds):
6 Power Cleans (same weight as previous)
9 Wall Balls (same weight as previous)

Count & record TOTAL reps completed as a pair (need to convert last AMRAP into reps – 15 reps per round)

Friday 8/3/18

Meet Izzy. Izzy is one of our CrossFit Kids. She does great push-ups. Be like Izzy.

Bodyweight Strength

Alternating EMOM 12′ (4 Rounds):

1- Wall Walk into 30 sec Handstand Hold (optional: shoulder taps )
2- 30 sec Parallette L-Sit Hold (try to work for as much of the 30 secs as possible)
3- 30 sec of Rope Pull-Ups – alternating each rep which arm is on top (use foot assistance if needed)



Ladder AMRAP 12′:
1, 2, 3…
Toes to Bar

*80 ft. (2 lengths) Heavy Farmers Carry after all EVEN-numbered rounds*

Thursday 8/2/18


Hang Squat Clean (10 x 1)

1 rep every 90 seconds for 10 sets (15 mins). Build to a heavy single


“Power Trip”

For Time (12′ CAP):

21 Power Cleans
21 Burpees Over the Bar
15 Hang Squat Cleans
15 Burpees Over the Bar
9 Thrusters
9 Burpees Over the Bar

Same barbell weight all three movements, Rx = 135/95

Wednesday 8/1/18

When we want less people per bench, we make our own!


“Summer Daze”

3 Total Rounds of…

1:30 WORK:
6 Push Jerks (155/105)
12 Front Rack Alternating Reverse Lunges (155/105)
AMRAP in remaining time of 2-Foot Jumps Over the Barbell (can be lateral or front-facing, or combo)

1:30 REST

1:30 WORK:
12 Front Rack Alternating Reverse Lunges (155/105)
6 Push Jerks (155/105)
AMRAP in remaining time of Sit-Ups

1:30 REST

This is one round, repeat this full sequence 2 more times. Count and record your total reps for each of the 3 rounds (jumps + sit-ups combined). Scale to a weight where you can complete the barbell work in under a minute.


Calf Stretch & Smash – spend 2+ mins per leg, more if you can!

Tuesday 7/31/18

Steve T.


Ring Muscle-Up Transition Work: 10-15 Mins. to practice various ring drills (Coaches’ Choice) – low or high rings depending on readiness


“Curve Ball”

AMRAP 12′:

1 Ring Muscle-Up
5 Med Ball Squat Cleans (20#)
2 Ring Muscle-Ups
10 Med Ball Squat Cleans (20#)
3 Ring Muscle-Ups
15 Med Ball Squat Cleans (20#)
4 Ring Muscle-Ups
20 Med Ball Squat Cleans (20#)

Continue, adding 1 Muscle-Up and 5 Med Ball Cleans each round.

Scaling Ring Muscle-Ups:
-Bar MU or Assisted Ring MU (1:1)
-Pull-Ups or Ring Rows (5:1, i.e. same number as med ball cleans each round)