Week of Sept 8 - Sept 14
- Jocelyn Rylee
- Sep 7, 2025
- 3 min read
David's been productive this summer while he's been left unattended at home. A new gym mural, well cared for gym equipment, all signs of a good affiliate where someone cares.
Jocelyn's been busy with CrossFit in a new role on the media side, hosting the CrossFit podcast at The Games in Albany, NY and chatting with a wide variety of super interesting individuals who are GETTING SHIT DONE. See a problem or a need in the world? These people didn't sit back and complain, they stepped up and did something about it. Follow along at https://www.youtube.com/@crossfit as the episodes are published over the next few months.
Back at home, David and Jocelyn have been inspired by Atlas to revisit weighing and measure their food, bringing precision and accuracy to the "base of the pyramid" - ie nutrition. In the latest unhinged soap box rant, we invite you to live in reality and be honest with yourself about what's actually going on with your diet. That adhering to the CrossFit methodology for the long term softens the blow of aging is now moving from hypothetical to evidence based. Do it, do it consistently for the long term, and reap the benefits as you age better than the rest.
Fall Session of NextGen CrossFit Kids classes start on Thursday!
Click the image for registration and all the details...
Workouts for the Week
Monday Sept 8
50 Double unders
10 Power Snatch (95/65)
50 Double unders
10 Power Snatch (115/80)
50 Double unders
10 Power Snatch (135/95)
50 Double unders
10 Power Snatch (155/105)
50 Double unders
15 min CAP
Afterparty 🎉
OT3M x 4: GHD sit ups + Hip ext hold
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9:30 Legends Class
15/10 Ski cals or 50 Skips
25 DB Snatch (or hang Snatch)
12/8 Ski Cals or 40 Skips
20 DB Snatch
9/6 Ski Cals or 30 Skips
15 DB Snatch
6/4 Ski Cals or 20 Skips
10 DB Snatch
3/2 Ski Cals or 10 skips
5 DB snatch
15 min CAP
Afterparty 🎉:
OT 2:00 x 4: Hollow Raise + Superman Hold
Tuesday Sept 9
OT5M x5
3 Back Squat
3 Strict Press (from the floor)
5-10 Strict Pull ups (add to last week)
On round 6 do:
5 min AMRAP
4 Burpees
6 Air Squats
Wednesday Sept 10
30 min AMRAP
Alternate rounds with a partner
10/7 Cal Bike
50' Sled pull
150' Shuttle Run
Compare to Jan 29/25
Thursday Sept 11
OT90 x 10
Odd) 4 Deadlift
Even) 4 Bench Press
2-4-6-8-10 For time:
Hang Power Clean (135/95)
Box Jump (30")
Ring Dip
* beast mode: (155/105lb), (36/32"), dips on high rings
10 min CAP
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9:30 Legends Class
OT90 x 10
Odd) 4 Deadlift
Even) 4 Bench Press
10 min AMRAP
10 KB swings
10 Step ups
10 Push ups
Sep 5/24
Friday Sept 12
21-15-9
Thrusters (95/65)
Toes to Bar
then...
45-30-15
Wall Balls (20/14)
Sit ups
Early finishers work on HS holds
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9:30 Legends Class
5 RFT:
15 DB thrusters
15 Hanging Leg raise
Afterparty 🎉 OTM x 9
1) Front plank
2) Left side plank
3) Right side plank
Saturday Sept 13
OTM x 15
4 Burpees
6 DB snatch
8 Lateral hops over DB
7 rounds
1 min max cal at each
Ski Cal
Row Cal
Bike Cal
Rest
Sunday Sept 14
30 min AMRAP
5 Pull ups
10 Push ups
15 Squats
While partner runs 400m
Compare to Aug 18/24
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