Friday 10.20.17

Thursday 10.19.17


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Crossover Symmetry #1

“Snow Angel”



“Ball Hogs”


Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6’s, then 9’s, etc…

Each partner completes a full round


Tuesday 10.17.17

HSPU Conditioning #3

2 Rounds:
50% of Max Unbroken HSPU
40% of Max Unbroken HSPU
30% of Max Unbroken HSPU

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

10 Minute cut-off


“Lead Foot”
27/20 Calorie Row
27 Burpees
27 Pull-ups
rest 4 minutes
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
15/10 Calorie Row
15 Burpees
15 Pull-ups


Rx+:  C2B for the first AMRAP

Monday 10.16.17



Increase weight 5% each minute beginning with 50% of your 1RM.

Min 0: 3 Reps @ 50%
Min 1: 3 Reps @ 55%
Min 2: 2 Reps @ 60%
Min 3: 2 Reps @ 65%
Min 4: 1 Rep @ 70%
Min 5: 1 Rep @ 75%


Immediately following the EMOM, spend the next 10 mins building to a heavy single.



For Time:

30 Power Snatches (135/95)


Fitness: 95/65

Friday 10.13.17

Skill & Conditioning

Split Jerk E2MOM12

Build to a Heavy Split Jerk



“Double or Nothing”

3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans (135/95)

Rx+: 100 DU’s, 165/110
Fitness: 150 Single-unders, 95/65

Wednesday 10.11.17

Beautiful @jess_mccutcheon is not only our #athletespotlight but also our #transformationtuesday! She has been with Crossfit Commence for over a year now and her testimony of being scared at first to try-out crossfit and now loves it is what crossfit is all about! She’s a mom, career woman, has an active social life and makes crossfit a priority because it’s changed her life! And a little side note: if you haven’t already noticed she’s a beast at lifting and loves a partner Wod! She always encouraging and supportive to her team/partner and we can’t get enough of her!! . . “It took me a while to take the leap and try out Crossfit, even though I had several people encouraging me to because they knew I would love it. (Jess H & Mike B ☺️) I always knew in the back of my mind that it would be something I would enjoy, but I was still hesitant to give it a try. I grew up playing sports through high school and college, so competition and working out has always been part of my life and something I love.” . . “I’ve now been at Crossfit Commence for a year, and I love everything about it-the people, the competition, the coaches, and the workouts. I have recently started making the noon class part of my regular daily routine when I can, which is extremely important to me. It allows me to take a break from my crazy day at work to get some me time, which then allows me to spend my evenings with my family. As a working mom, finding balance is extremely important to me & I love that Crossfit Commence has that option for me so I can be the best me possible.” . . #crossfit #crossfitmom #doesitall #crossfitendurance #crossfitgirls #crossfitter #crossfitaddict #crossfitcommunity #crossfitfamily #crossfitcommence

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“Freedom Sauce”

21 Front Squats (75/55)
21 Burpee Over the Rower
Max Calorie Row
Rest 4:00
18 Front Squats (95/65)
18 Burpee Over the Rower
Max Calorie Row
Rest 4:00
15 Front Squats (115/80)
15 Burpee Over the Rower
Max Calorie Row
Rest 4:00
12 Front Squats (135/95)
12 Burpee Over the Rower
Max Calorie Row

Rx+: OHS @ 95/65, 115/80, 135/95, 155/105
Fitness: 65/45, 75/55, 95/65, 115/80

Score is total calories for all 4 rounds.

Tuesday 10.10.17


Handstand Pushups
3 Rounds:
40% of Max Unbroken HSPU
30% of Max Unbroken HSPU
20% of Max Unbroken HSPU

% based on results from 9/26 WOD

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

10 Minute cut-off




10 minutes to build to a Heavy Set of 5




EMOM12 (3 Rounds)
Min 1: 10 Deadlifts (225/155)
Min 2: 15 TTB
Min 3: Max Calorie Bike
Min 4: Rest

Rx+: 15 DL @ 315/225
Fitness: 185/135, Knees to Chest or abmat situps

Score is total Calories

Monday 10.9.17




Min 1: 20

Min 2: 30

Min 3: 40

Min 4: 50

Min 5: rest

Min 6: Max DU’s in 1 minute




“Fight Gone Bad”

3 Rounds for Max Reps, resting 1:00 between:
1:00 Wallballs (20/14)
1:00 Sumo Deadlift High Pulls (75/55
1:00 Box Jumps (20)
1:00 Push Press (75/55)
1:00 Calorie Row

Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of “Rotate” the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.


Cash-out: 100 sit-ups or 50 TTB

Friday 10.6.17

Strength & Conditioning

Clean and Jerk EMOM9 #2

Hang Squat Clean + Squat Clean + Split Jerk
Minute 0, 3 & 6 – 73%
Minute 1, 4 & 7 – 78%
Minute 2, 5 & 8 – 83%

Rest 2:00

Squat Clean + Split Jerk
84 – 86 – 88%



“Friend Zone”
Teams of 2
10/8 Calorie Assault Bike
12/9 Calorie Row
9 Pull-ups

*Partners complete full rounds
*If doing solo: rest same amount of time it takes to complete a round

Sub for Bike or Row: 100m Run

Thursday 10.5.17

#athletespotlight today are these two beauties: @mamakelly and @borderlinecountrygirl ! Kelly and Aubrey are close friends that not only encourage and support each other but laugh together and have fun too! Look at these beautiful smiles because whether it’s before or after a brutal workout that’s exactly how you’ll find them..smiling! . . . Kelly: “After months of coaxing, my husband finally convinced me to try a class at Commence. I admit that I was completely terrified and intimidated when I showed up. Slowly but surely, I moved from working with a PVC pipe to using a barbell loaded with weights. Over the course of the last two years, I've gained skills and confidence and stress relief.” . . “Commence has become my happy place, and it has also introduced me to some of my favorite people. My girl Aubrey is the best workout partner a gal could ask for and also has a knack for finding the world's best Crossfit memes and Beth is always there to welcome me to Crossfit and challenge me to row harder or pick that bar up faster than I really want to. The list goes on, but to put it in a nutshell, there's just no other way I'd rather start my day than by laughing and suffering through a brutal workout with the rockstar 8:15 crew.” . . Aubrey: “After years of doing boot camp style work outs and becoming stagnant, my husband encouraged me to try Crossfit in January last year. I was so intimidated, but was sold after that first work out. Like everyone at Commence I wear a lot of hats – wife, mom of three, grad school, and work – and Crossfit gives me the fuel I need to do all that. The amazing Commence coaches give me the skills, confidence, and knowledge to really push myself further!” . . “For me, Crossfit is about mental toughness, grit, work capacity and camaraderie – all things that I miss from my Navy days! And all of those things translate into success in other aspects of life! And what isn’t more fun with friends?! Kelly is an awesome work out and accountability partner and the 8:15 crew is top notch!” . . “I'm so glad Commence was the first place I tried when I moved to Fayetteville last fall it has the perfect collection of coaches that compliment one another!”

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Strength & Conditioning


Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80%
Minute 4: Rest
Repeat 2 more times


“Turn and Burn”
2 Rounds:
400 Meter Run
30 Thrusters (65/45)

Fitness: 45/35

Sub for run: 500 Meter Row or 28/20 Calorie Assault Bike


Wednesday 10.4.17

For the past year and a half this guy has been completely destroying everything in his path. Coming from a wrestling background, burpees are no problem for @joshdokken and his times show it. A great competitor and all around nice guy, we are grateful to have him here with us, pushing everyone along the way. Can’t wait to see how much he has improved this year during the Open. . . “If you subscribe to a theory of “checks and balances”; CrossFit has no equal. Always, it forces me to check the mind and balance the body. I’ve found great pleasure in battling the enemies of the mind; Ego, Fear, Impatience, Negative Self-Talk, to name a few. I especially enjoy the variety/creativity of mid-WOD excuses the mind offers up – and more to my pleasure, not accepting any of them. CF is pain, but I love it. I can’t get enough of it. . . Of course, it’s so much easier to love sweating in an atmosphere like we have at Commence. The Coaches are Pros and the people are friends. I’m fond of EVERY coach at CF Commence, though, need to take a minute to brag on “my coach” (because I most often attend the Noon class.) Ulrika is, without a doubt, an integral part of my development. She was there on Day-1 and has pushed and pulled me to today (roughly a year-and-a-half later.) She has the power of presence, without even a word, she can stand near me, and I know it’s time to “Go”. She’s thorough, genuinely caring, and her playlists are, as the kids say: “Lit!” If you haven't experienced her guidance, Commence at Noon sometime.” . . “I wear the Commence shirt proudly." . . #crossfit #proud #dedicated #crossfitendurance #crossfitcommunity #crossfitfamily #crossfitcommence #crossfitaddict #crossfitters

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Cluster E2MOM22

Mins 0-2: 5 Clusters (95/65)
Mins 2-4: 3 Clusters (115/80)
Mins 4-6: 1 Cluster (135/95)
Rest 2:00
Mins 8-10: 5 Clusters (115/80)
Mins 10-12: 3 Clusters (135/95)
Mins 12-14: 1 Cluster (155/105)
Rest 2:00
Mins 16-18: 5 Clusters (135/95)
Mins 18-20: 3 Clusters (155/105)
Mins 20-22: 1 Cluster (185/125)

135/95, 155/105, 185/125
155/105, 185/125, 205/135
185/125, 205/135, 225/145

75/55, 95/65, 115/80
95/65, 115/80, 135/95
115/80, 135/95, 155/105

Score is the weight of your last rep (stick to the formula)


“Dumb Down”

10 Toes to Bar
8 Reverse Lunges (95/65)
6 Clean and Jerks (95/65)

Rx+: 115/80
Fitness: 75/55

Tuesday 10.3.17

Handstand Pushups

3 Rounds:
35% of Max Unbroken HSPU
25% of Max Unbroken HSPU
15% of Max Unbroken HSPU

% based on results from 9/26 WOD

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.



50/35 Calorie Assault Bike
100 Double Unders
800 Meter KB carry (53/35)
100 Double Unders
50/35 Calorie Assault Bike

If you are unable to bike, complete one of the following:

800 Meter Run
60/42 Calorie Row


Monday 10.2.17



2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%




3 Rounds:
30 Hang Power Cleans (95/65)
30 Wall Balls (20/14)
30/21 Calorie Row

Rx+: 115/80
Fitness: 75/55

Friday 9.29.17

Strength and Conditioning

Clean and Jerk EMOM9:

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%
Repeat two more times

% based off of squat clean 1RM



3 Rounds:
500 Meter Row
12 Deadlifts (245/165)
15 Box Jumps (24/20)

RX+: 315/205, 21 Box Jumps @ 30/24
Fitness: 185/135

Substitute for row: 400m Run or 21/15 cal Assault Bike

Thursday 9.28.17

Team Nate

4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (53/35)

Rx+: 2 RMU’s, 4 HSPU’s, 8 KB’s @ 70/53
Fitness: Banded strict pull-ups, 35/25 KB

Each Athlete completes a full round before switching
Your choice on team size (5 is too many)
All levels can be combined on the same team


Wednesday 9.27.17

Commence is putting the coaches in the spotlight this week and first up is the always fabulous @ulrika54 ! L1 certified since 2010 Ulrika has been coaching at Commence since 2013. She also has a masters degree in Fitness Wellness Management from Arizona State University. Ulrika teaches the noon class, so if you're hungry and want a lunch that satisfies come on by and chew on some weights! . . "Crossfit has added so much positive to my life as far as friendships, camaraderie, strength, fitness, sense of accomplishment, self esteem and general well being too! Some of my closest girl friends that I can count on in and out of the gym are my badass, rock star workout partners. I love watching and helping any of our members exceed their expectations and reach a little higher and go a little further. If I have to push them a bit, that's ok! My favorite moves are dead lifts, hanging power cleans and rope climbs. I have three amazing children, Britta, Braxton and Boden." . . "In my real life job I'm a realtor. Most of my back ground growing up and in my adult life has been through golf. In my opinion, Golf and Crossfit are similar in the competitive aspect of holding ourselves accountable and honest and posting scores when time's up. At the end of the day, no matter what, I try to treat others the way I want to be treated and help those around me achieve their dreams." . . #crossfit #coach #coachesspotlight #L1 #crossfitgirls #crossfitcommunity #crossfitfamily #strongisbeautiful #crossfitaddict #crossfitcommence

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Push Press E2MOM10

Ascending weight/descending reps

Challenge yourself, but keep your movement efficient.



“Pushed Around”
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (95/65)
No rest between rounds

Score is total Push Presses for all 4 rounds

RX+: 115/80
Fitness: 75/55

Tuesday 9.26.17

Handstand Push-up Test

Max unbroken Handstand Push-ups
(1 attempt)
Rx+: strict or 6.5” deficit kipping
Fitness: 35/25 seated dumbbell push-press


5 Rounds:
200 Meter Run*
30 Double Unders
9 Hang Squat Cleans (115/80)
Rx+: 135/95
Fitness: 60 singles, 95/65
*Sub for run: 250m Row or 14/10 call Assault Bike

Midline Conditioning

For Quality:
Weighted Abmat Sit-Ups (25/15)
Weighted Hip Extensions (25/15)


Monday 9.25.17



Back Squat E3MOM18

2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%



“Eighteen Wheeler”

18 Calorie Row
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

RX+: 18 Cals, 70/53 KBs
Fitness: 35/25, Knees-to-chest

Friday 9.22.17

Deload Week


Strength & Conditioning


2 Squat Cleans + 1 Split Jerk every minute for 8 minutes

Performed at 70% of Clean and Jerk



2 Clean grip deadlifts (with 2 second pause at the knee) every minute for 5 minutes

Performed at 70% of Clean and Jerk




For Time:
21 Lateral Barbell Burpees
21 Power Cleans (115/80)
21 Lateral Barbell Burpees

Rx+: 135/95, Bar-facing burpees
Fitness: 95/65



Not for time:

50 GHD Sit-ups
50 Hip Extensions

Thursday 9.21.17

Deload Week



1 Mile Run (2000m row)
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
800 Meter Run (1000m row)
15Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
400 Meter Run (500m row)
9 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)


Rx+: 70/53
Fitness: 35/25

Wednesday 9.20.17

Moving on up!! #crossfit #ropeclimb #crossfitcommunity #crossfitaddict #crossfitfamily #crossfitcommence

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Deload Week



Front Squat EMOM10

Mins. 0-4: 1 Pausing Front Squat
Mins. 5-10: 1 Front Squat

Maximum of 70% of 1RM
We aren’t looking for any PR’s today. Just good movement.


“Doubled Over”
10 Toes to Bar
30 Double Unders
Score is total rounds and reps

Rest 4:00

Wallballs (20/14)
*15 Abmat sit-ups every time you take a break

Score is total number of wallballs


Tuesday 9.19.17

Kind, considerate, hard-working, dedicated, loyal, consistent, inclusive, funny and the list goes on and on with every positive adjective you could think of when it comes to the Thomas's.  Mere has been coming to Commence since the beginning and that eventually wore on Brook enough that he broke-down and gave it a try too…and hasn't looked back since.  We love you guys and your beautiful family. . @merthomas1020 "I enjoy CrossFit because it’s challenging and there are always different moves to improve upon. I started running more the past couple of years and CrossFit has been great for my core and leg strength. When I first started going to Commence in Jan. of 2013, I immediately felt at home. All of the owners have been welcoming. I’ve always felt comfortable bringing Adelaide here and now Antonia. I like that the girls see us exercising and living a healthy lifestyle. My favorite moves are back squats and box jumps. My favorite WODs are the ones that include running, lifting and a gymnastics move." . @brookthomas1020 "I never thought I’d be a “Crossfitter”. I’ve never cared for sports and I hated exercise. But mid-life health issues, an amazing and inspiring wife as well as a desire to enjoy a longer, healthier life with my daughters pushed me into Commence more than three years ago. The coaches were amazing and the other Commencers were so welcoming – I was hooked. We’ve changed our entire daily routines around making time for each of us to hit the gym. Over the years I’ve accomplished goals I never knew I could accomplish and I’m healthier/happier now than I’ve ever been. I know it sounds cliché – but it’s true. My favorite moves all involve lifting weight." . And if that's not enough here's a little #mondaymotivation Meredith also runs with the Mustache Running Club. She is training hard to run the Pumpkin Holler 50k (31 miles!) in late October – that’s just 6 months after having her 2nd baby!. . #crossfitmotivation #SweetAdelaide #LittleAntonia #crossfit #crossfitfamily #crossfitlove #crossfitcommunity #fitfam #crossfitaddict #crossfitcommence

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“Captain Crunch”
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4:00

2 rounds:
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Push Jerks (155/80)
Max Calorie Row in Time Remaining

rest 4:00

1 round:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

Rx+: 95/65, 135/95, 155/105
Fitness: 75/55, 95/65, 115/80


Monday 9.18.17




1 Pausing OHS + 1 OHS

2 second pause at the bottom

Work up to 70% of your 1RM OHS





55 Power Snatches (95/65)
55 Pull-Ups
35/28 Calorie Assault Bike or 55/40 Cal Row
55 Dumbbell Push Presses (35/25)


Snatches = 75#/55#
Banded Pull-ups, Ring Rows or Jumping Pull-ups

Thursday 9.14.17

Crossover Symmetry

Complete the Activation portion

“Pump House”

For Time:
Strict Ring Dips
Strict Pull-ups
200 Meter Run*
*Following each round

Wednesday 9.13.17

CrossFit not only transforms you physically but it can transform your overall life for the better! You can gain physical gains as well as gain life long friendships! #athletespotlight today is Angelina and Lilly! Their story of finding crossfit and gaining a friendship is as precious and cute as they are! . . @angelina.shropshire "I have tried numerous sports growing up, and I have never been the best at any of them. Crossfit is a sport I believe I excel in. I love that this is a sport where it's you vs you (and then there are a few bad a** people who low key make you wanna be a beast). I especially love Commence because we don't just come, workout, and leave. We develop friendships with one another…and I guess the coaches are ok too 😉" . . @lily.cheak "I was so intimidated by crossfit, but the minute I stepped in the door, I knew Commence was where I had to be! It's not one of those gyms you can come to hide in the corner. The coaches and people genuinely care about you. In my third week at Commence, Angelina introduced herself and asked me to partner with her on back squats. Somehow we always ended up coming to the same classes and we have been best friends since." . . Whether I'm having a good day or a bad day, I know that I can come in and get stuff done. It's not just a place to workout, it's home. Crossfit in itself has changed my life. It challenges me daily, physically and mentally. Even with my recent injury to my knee making it where I'm limited in my movements, I can tailor the workouts to fit me. I love that it doesn't matter if you're young, old, already fit, or just starting, it's something anyone can do." #transformationtuesday #bestfriendgoals #crossfit #crossfitgirls #crossfitlife #crossfitfamily #crossfitcommunity #crossfitaddict #crossfitcommence

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Snatch Conditioning

EMOM 10:
0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts
5:00 – 10:00: 3 Snatch High Pulls

rest 5 minutes

10 Minutes:
Build to Heavy Power Snatch


“Head to Toe”

10 Toes to Bar
10 Burpees

Tuesday 9.12.17

Gymnastics Conditioning


rest 1 min
rest :45
rest :30
rest :15

RX+: Strict or 6.5″ deficit kipping
Fitness: Seated dumbell presses or Upsy-daisies or wall-walks

**15 minute cut-off**



For Time:
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter KB carry (53/35)
40 Kettlebell Swings (53/35)
30/20 Calorie Assault Bike

RX+: 70/53
Fitness: 160 single-unders or 80 Penguin Hops, 35/25


Monday 9.11.17

Attention Members! Click here or on image below to check in, log workouts, record PR’s, view the daily leaderboard and look up archived workouts on Zen Planner!

Zen Planner is a software suite specifically designed for CrossFit gyms to allow us to better provide you information about classes, class times and record/share results/information between members. It’s designed with two users in mind: the gym owner and the member. So, follow the tabs and find out what you need to know!

-It’s, ultimately, a digital whiteboard and membership management tool.
-Through the App you can: Reserve a class, add yourself to a waitlist and cancel your reservation. Yoga classes have limited space and are filling up fast – so ensure you can reserve your class today.
-You can view all class information, including: Name of the class, Coach/Instructor, Description & Spaces Remaining and “Who’s Coming” to classes
-Update basic profile information
-View & record your results for workouts
-View and comment on the leaderboard
-The app can be found in the app store on iTunes under “ZenPlanner Member App.”

1. As a member, do I HAVE to use ZenPlanner or get the app on my phone?
No. However, all members are set up in the system and check in at the Kiosk before each class. If you don’t have the app, you can still access the website (https://commence.sites.zenplanner.com) to accomplish all that the app does, but it is a little clunky, requires you to login each time and not as easy to navigate through.
2. Is there a charge for Zen Planner?
Nope. It’s free with your membership.

“I am not a CrossFit Commence Member and want to sign up for a drop-in Yoga class. Is this possible?”
Yes. Drop-ins are welcome! $15 per class. You can also do a punch card for $125 for 12 sessions or $59/month for unlimited yoga. If you are interested in dropping in, go to https://commence.sites.zenplanner.com/calendar.cfm and click on the class time you would prefer. Once you get to the class page, hit the “Sign Up” button under “New Here?”. On the next page, click the “Register” button and you can get set up as a new member and reserve the class time.

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