Category Archives: Uncategorized


Snatch Balance (5 x 3 + 2 OH Squats )
Metcon (Time)
30 Seconds of L Sit
10 Parollete Push Ups
8 Parollete Dips
6 Parollete HSPU


Metcon (Distance)
9m Clock
10 Row Pulls
2 C&J @70%
10 Row Pulls
4 C&J
10 Row Pulls
6 C&J

Total Meters Rowed is Score

Deadlift (1×5)
10m Clock
5 Reps 135/95#
Increase 30/15# Each Round

1m Each
L Sit
DB Step up 24/20" 50/35#


Deficit Deadlifts (5-5-5-3-3-3)
Perform the deadlift from a plate or surface higher than the ground your plates sit on.
20 Slow/Controlled Descent HSPU’s
Metcon (Distance)
5m Clock
Max Distance
32ft KB Carry 70#/44 (litter carry)


Metcon (AMRAP – Rounds and Reps)
10 Thrusters
300m Row
10 Snatches 135#/95#
75 DU’s


Metcon (Time)
For Time
400m Run
100 Squats
400m Run
100 Push Ups
400m Run
100 Pull Ups
400m Run


Metcon (Time)
10 OHS 135#/95#
10 DB Front Squat 50#/35#
10 Bar MU
Metcon (Time)
400m Sand Bag Carry

Oly Friday

Bear Complex (1-1-1-1-1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Consistency is key to success, and nothing trumps good ole’ fashion hard friggin work!

With information so readily available to us today it is easy to get caught up in educating yourself on all of the facts about everything before you take action. But, if you look at what lies at the core of all successes, it is almost always directly attributable to the hard work someone has put in prior to the success. You can have the smartest business sense or the biggest brain, but without the ability to work hard and apply your talents, you will not go very far.

Nothing generates better returns than hard work and ones’ “stick-to-ativeness”, aka consistency! It’s all about ‘the grind‘! It’s true! You get out what you put in. This is what we see in the gym everyday. SoWal CrossFit is filled with nothing but successful people!

How do I know our gym is filled with successful people? Because everyone of our members shows up, puts in 100% effort, and leaves ready for their day, or an evening with their family. Moms, dads, retirees, professionals, entrepreneurs, business owners, CEO’s, CFO’s, grand-dads/moms, students, children (see Lifting Futures program) and everyone in-between! All of the members at SoWal CF (#swcf) share the bond of hard work, and for that, every one of our members are successful!

So do you need to go to a gym to be successful? Nope! But is sure does help 😉


21 dollars for 21 days SoWal CrossFit

Our ‘fine’ print. Don’t worry, it’s not scary.

  • Must be a New Member to Claim Offer (existing members excluded)
  • Not Applicable to our Lifting Futures Youth Development Program
  • Applicable to Group Training Only & CrossFit Classes Only
  • Consultation must be set up within 2 weeks of claiming this deal
  • 21 day cycle begins on the day of your first consultation
  • Offer EXPIRES at 12am on Sunday, October 21, 2017
  • Contact Us to Claim this Deal and Schedule your Consultation!