Saturday 09.05.2015

Monday we will have open gym from 11am-1pm.  The gym will be closed the rest of the day!  Happy Labor Day weekend!

Teams of 2

100 Cal row

75 Thrusters

AMRAP pull ups with remaining time

5min rest

120 Burpees for time


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Friday 09.04.2015

Deadlift 60%



10 Shoulder to Overhead (155/105)

10 Toes to bar

10 Hang Power Cleans (155/105)

2min on 2min off

4 rounds

Start over each round!


Be on the lookout for more gear to come up.  Fall is approaching fast so possibly some new pants, shirts, sweatshirts, shorts, and more!

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Thursday 09.03.2015

Rest Day

Work on your mobility, you need to recover to increase your performance!

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Wednesday 09.02.2015

High Hang Snatch

Hang Snatch


x3x3 55%

Hang Snatch


x2x3 65%


x1x3 75%

Catalyst Athletics

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Tuesday 09.01.2015

3 Attempts at max vertical

400m run

rest 2min

400m row

rest 2min

300m run

rest 1:30min

300m row

rest 1:30min

200m run

rest 1min

200m row

rest 1min

100m run

rest 30 sec

100m row

3 attempts at max vertical

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Monday 08.31.2015

Front Squat (60%)



xME max 20


15 Pull Ups

10 HSPUs

5 Seated Box Jumps (max height)

15min of Quality work!

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Saturday 08.29.2015


We are super duper excited to announce we will be hosting Carl Paoli on Saturday, September 26 for his Freestyle Connection Movement Seminar! Spend a full day with Coach Carl Paoli learning, practicing, and applying movement and skill transfer principles by using gymnastics and body-weight training. This is the definitive course for CrossFit gymnastics training and you definitely don’t want to miss it! Seminar will be 10am-4pm. Register here:…/freestyle-conne…

Teams of 4

Each of you row a 500m sprint (2min max)


You will take your total time and do an AMRAP of

20 Push Balls (20/14)

20 Walking Lunges with ball overhead

20 Pull Ups

20 Sit ups

20 Push Ups

Your score will be seconds minus reps!


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