Wednesday January 17, 2018


As I am sure you all are well aware of by now CFS will be having a fundraiser WOD for Officer Daniel McCartney on Saturday January 20 from 9am-11am.

We will have items to bid on, t-shirts for sale as well an amazing workout that CrossFit Yelm  (can be scaled as well). EVERYONE IS WELCOME TO ATTEND!

Just to name a few items of the many that have been donated…  Dr George orthodontics $1500.00 of braces, PR Lifting Mens Bar,  Home Apprasial, Mac n Jack Nike golf shirts, massages, dinner gift cards and lots lots more.  We are still looking for donations so if you know someone or have something to donate please let me know.

This will be a 3 person team WOD and if you don’t have a partner no worries we are all family.

A bit of info on Officer McCartney and the workout chosen…

Daniel is a coach at CrossFit Yelm, Wa. He passed away Monday morning 1-08-2018 responding to a home invasion. As every officer would do Daniel gave chase to the two men. He shot one, but unfortunately Daniel was fatally shot by the second man.

Daniel is such an amazing father and husband. He leaves behind 3 young boys and a beautiful wife that he loves with his whole heart!


(Reps can be split however you’d like) We will also have a time cap to help everyone be able to have time to participate but if there is a team that wants to Rx all 3 rounds please let me know and I will make a special lane for you

2000m Row
14 Dumbell thrusters (50/35)
34 Kettlebell swings (70/53)
484 Double Unders
108 Burpees
2000m Row
18 Deadlifts (225/185)

What do these numbers and reps mean??

2000+14 = 2014
The year Daniel started with Pierce County.
34 reps
His age when he passed.
484 reps
His badge number.
108 reps
Day of his passing…January 8th.
2000 + 18 = 2018
The year of his passing.
3 Rounds
Three sons left behind.


Warm Up

3 Rounds

:50 easy row :10 fast row

1 Round of Strict Cindy

:30 second Samson Stretch each leg


Strict Handstand Push-ups 
20 Double-Unders, 1 Strict Handstand Push-ups
20 Double-Unders, 2 Strict Handstand Push-ups
20 Double-Unders, 3 Strict Handstand Push-ups
Climb until cap is reached

Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%


Tuesday January 16, 2018

Warm Up

3 Rounds

1:30 Row

10 Banded Good Mornings

10 Goblet Squats

5 Walk outs


5 Rounds of:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles Sprints  ( touch back wall and back)
rest 4 minutes between rounds

CrossFit Light

4 Rounds

10 Pull Ups

12 alternating arm DB row

10 ring dips

30 Med ball twists

CrossFit Teens

4 Rounds:

Max Strict Ring Dips in :30s

15 GHD Sit-Ups 5

Deadlifts (60% 1RM)

Rest 2:00
AMRAP in 10:00:

7 Chest 2 Bar Pull ups

7 Dumbbell Strict Press

7 Dumbbell Front Squats

Friday January 12, 2018

Warm Up

2min easy row


10 GHD

10Hip extensions

10 Alternating Spiderman reach

10 One legged KB reach ( 5 each side)


Teams of 3

100 Cal Row 100 Deadlifts 135/95

80 Cal Row 80 Hang Power Cleans 135/95

60 Cal Row 60 Front Squats 135/95

40 Cal Row 40 Push Jerks 135/95

20 Cal Row 20 Clusters135/95


CrossFit Teens

Gymnastics Skill work:
10min EMOM:
Even Minutes
7 Scaled Banded MU
Odd Minutes
40 Double Unders or 80 singles
AMRAP in 10:00
5 push presses, 95#-135#/65#-95#

10 pull-ups

100-meter run