Week of Nov 17 - Nov 23
- Jocelyn Rylee
- Nov 16, 2025
- 2 min read
David and Jocelyn recently ventured to Dallas, TX for AffiliateCon, an in person gathering of the best of the best in the world of CrossFit. Here we share the best quotes we scribbled in our notebooks and the takeaways still living in our heads, rent free.
Forging Elite Fitness is back in the spotlight and we talk about what that means and why it's so important to CrossFitters, especially the OGs that have been at this for a long time.
The CrossFit methodology optimizes human physiology. It's so effective that you would have to actively work against it in order to not see any results. Poor attendance, lack of effort, being uncoachable, daily drinking, crappy diet, lack of sleep, and a sedentary life all undermine your progress. These are roadblocks you could easily pull to stop getting in your own way.
Extra Class on Sunday
Team WODs have been bumpin on Sundays the last few weeks! (love to see it) We've added a 7:45am class to increase the capacity. If people show up, we'll keep it on. See you there 😁
Workouts for the Week
Monday Nov 17
3 Cycles of:
3 min AMRAP
10 Wall Balls (20/14)
10 KB swing (24/16kg)
10 Box Jump (24/20")
90 sec Row/Bike/Ski
90 sec rest
Tuesday Nov 18
OT 1:30 x 5 sets: 4 Strict Press
OT 2:00 x 5 sets: 4 Back Squats
🔥Hot down:
3 min AMRAP Burpee Pull ups (to 6" reach)
Wednesday Nov 19
OTM X 7: 1 Power Clean
build up to 1-2 weights above the weight you will use in the WOD
15 rounds
1 Wall Walk ^
2 Power Clean *
30 Double unders or 20 Crossovers
^with optional wall facing strict HSPU
*RX 185/125, Beast 225/155
----------------------------
9:30 Legends Class
20 min AMRAP
3 Shoulder tap Push ups
5 Med Ball Cleans
20 Step ups (12-16")
🎉 Afterparty:
3 min Farmer Carry
Thursday Nov 20
🥳🎈🎁🎉 Happy Birthday today to Madison Kennedy!!
OT2M x 6 beeps
Odd) 2 Deadlift
Even) 2 Bench Press
Dead stop on each rep
For time:
30-20-10
Push Press/Jerk *
Toes to Bar
*RX = 95/65, Beasts do 115/80 (if you know you can do 95/65 unbroken)
Friday Nov 21
🥳🎈🎁🎉 Happy Birthday today to Corey Giasson!!
OTM x 15
1) Pistol
2) Ring Support
3) Rope Climb
For time:
500/400m Row/Ski
30 Burpee
500/400m Ski/Row
------
9:30 Legends Class
OTM x 15
1) Single Leg Negatives
2) Support position on boxes
3) Strict Pull Ups
For time:
2 min - max distance row/ski
3 min - max rep burpees
2 min - max distance ski/row
Saturday Nov 22
🥳🎈🎁🎉 Happy Birthday today to Coach Rana!!
Muscle up skill work
OT90 x 10
Odd) GHD sit ups x 10-20
Even) Back Rack Lunge x 4
10 min AMRAP
1 KB Turkish Get up
5 KB Snatch
5 KB Lunge
Sunday Nov 23
With a partner
10 min AMRAP
Alternate rounds of DT (155/105)
12 Deadlifts
9 Hang Power Cleans
6 Jerks
-Rest 2 mins-
10 min AMRAP
Alternate rounds of Cindy
5 pull ups
10 push ups
15 air squats
-Rest 2 mins-
10 min AMRAP
Alternate rounds of
15/12 Cal Bike
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