Run Program Begins!


This week starts our 18 week training program for the Louisiana Half! This is a 3x per week running program. We suggest following a schedule such as Tuesday/Thursday/ Sunday or Saturday but work it out as you see fit. You do not need to replace CrossFit with these runs days. They can be done in addition to the class WOD. Scale as needed. At the bottom of the template, you will see a quick summary of some of the terminology used.

We’ll be posting a list of people committed in the gym to hold one another accountable! Make sure you hit at least 85% of the runs and always get in your long run.

For some of you the goal is simply completion and that’s awesome! Whether you walk or run, you will get to the finish line.

We get a big group for the Tiger 10K/5K. This will be held December 8th!

Workout of the Day

A.) 3 Sets 

20” Active Arch hang or 20” Dead Hang

8-10 Supinated Wide Grip Ring Rows (21x2)

30” Farmer Hold 

B.) For Time:


Hang P. Snatch (95/65)

Run 1 Lap