We can all remember before starting CrossFit asking ourselves questions like: only seven minutes? How will I get a good workout if it is that short?

Novice coaches will typically try and pack the most they can in one hour. Especially on days like Sunday’s seven minute amrap (as many rounds and reps as possible). They will try to add a strength piece, an extra metcon, or maybe even a fancy finisher. But for you we will be spending more time on technique and getting your body ready to get the most out of the seven minutes. More is not better, better is better.


Recently I had someone in for an intro and he was very surprised at how much work he got done in our eleven minute workout. Do you remember those days of realizing you can get more from less? You don’t have to spend hours upon hours to get the most out of your training. And with our busy lives who has time for hours of training?

Our goal for Sunday will be to get you the most out of your seven minute workout. In order to do that we will have a big warm up and in the technique session we will break down the double unders , squat snatch, and overhead squat.

I don’t know if it comes out in this blog. But I am very excited for us to get back to basics and be able to get a great short and intense workout in.

When we are done Sunday you be glad it was not eight minutes. When was the first time that you got more from doing less?


Warm up

2 round 10 reps of each

calf raises

shoulder pass throughs

hip swings


3 rounds

1 minute on / 1 minute off



Snatch drops

2,4,6 inch snatch to OHS


7 min amrap

50 DU

10 OHS 95/135#


If 50 DU is a big number for you we will modify so you will be able to get to some over head squats

For those waitlisted we may use a dumbbell for our OHS

Cool down

Shoulder pass throughs

Calf drops

Dragon pose

Pigeon pose

Downward dog

Child pose

  • Leon