Our goal isn’t to be the largest gym around, but to make sure that ALL of our athletes are achieving their fitness and health-related goals.Our CrossFit gym takes an active interest in each and every athlete whether they are the fastest, strongest athlete in the gym or the brand new member just working out for the first time. We want all of our members to get fit and stay that way for the rest of their lives.


workout of the day

CrossFit Rise Above - CrossFit


Warm-up (No Measure)

:30 Seconds
Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Pigeon Pose – 1:00 Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.


Warm-up (No Measure)


5 Air Squats
5 Dumbbell Squats (Lighter Weight)
5 Dumbbell Squats (Workout Weight)

Workout Weight:
2 Hang Power Cleans
2 Strict Press
2 Push Press

Lighter Weight:
2 Hang Power Cleans
2 Strict Press
2 Push Press

Open athletes will begin to set-up station, prepare clean weights, and get their scorecards and judges in order.

Warm-up (No Measure)

WARM-UP for 18.4
Handstand Push-up + Handstand Walk
On both of these movements, keeping the joints stacked over each other pays dividends. When athletes arch their backs, the shoulder angle and curve of the spine make the press, as well as hitting the standard, much more difficult. Squeezing the belly and the butt will help bring the ankles, hips, shoulder, and wrists into better alignment. On the handstand walk, especially for people just getting started on these, it is very common for the hips and lower leg to stay in front of the hands and shoulders. When this happens, forward movement is almost impossible. From the beginning, trying to get the whole body in a straight line will better allows athletes to make forward progress.

Handstand Push-up Movement Prep
10 Second Tripod Hold
10 Second Lockout Hold
2 Strict Handstand Push-ups
2 Handstand Push-ups

Handstand Push-up Movement Substitution
Hand Release Push-ups
Push Press

Handstand Walk Movement Prep
10ft. Bear Crawl
10ft. Handstand Walk Practice

Handstand Walk Movement Substitution
Bear Crawl

Set the Back
With a moderately heavy and a heavy barbell in today’s workout, we want to make sure that athletes set their backs in the start position before pressing the bar off the floor. Typically when we are doing sets of more than one, the first deadlift is always the most difficult. The following are usually easier and look better because of the added momentum from the top going into the next reps. That being said, if athletes aim to make the first and hardest deadlift flawless, the others will likely follow along. However, it is hard to recover to a good position after the first rep once the spine has been compromised. Let’s set the tone from rep one.

Movement Prep
Establish Setup Position
5 Deadlifts (Pausing in Setup)
Build to Both Weights


Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl

Time cap: 9 minutes

Metcon (AMRAP - Rounds and Reps)

“Plan B”
12/9 Calorie Bike/row
30 Air Squats
12/9 Calorie Bike/row
15 Dumbbell Push Press (40’s/30’s)
Athletes have the option to attempt 18.4 for a second time or complete “Plan B”. In the alternate workout, athletes will use two dumbbells for push presses. This should be a weight that athletes could complete unbroken when fresh. Within the workout, this should be able to be done in 1-2 sets each time. If unable to Schwinn Bike, complete a 12/9 Calorie Assault Bike or Row. We will run two heats within the class hour today. There are a few options here. You could partner up athletes doing the Open and have them judge each other in separate heats, allowing the athletes doing “Plan B” to go in either heat. If there are around equal number of athletes doing the Open and class workout, the other option is to have the athletes doing “Plan B” go in heat 1 and judge one big Open group in heat 2. This allows athletes doing to Open to warm up sufficiently, coaches to better help them with their strategy and approach, and creates a high energy heat.