Ryan – Thursday

The 2014 Stoneberg Shirt. Pre-order now. Just follow the link below. (Sorry for the crummy mock-up job. Our art guy is busy in Boise....)

The 2014 Stoneberg Shirt! Order now! Just follow the link below.

Thursday’s WOD


Muscle-up Technique



5 rounds for time:

  • 7 muscle-ups
  • 21 burpees

A) 14 pull-ups, B) banded pull-ups, C) jumping pull-ups, D) 12 burpees, E) 3 rounds

News and Announcements

Congrats to CFIer Chad Wells and his wife Kelsea Wells on their new baby girl Rylinn! Another future CrossFitter! ;)

Today’s Hero WOD is dedicated to Maplewood, Missouri Firefighter Ryan Hummert. Ryan was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He was only 22 years old. He is survived by his parents Andrew and Jackie Hummert. When you’re grinding through those burpees, remember Ryan and push through.

Now available for pre-order: the 2014 Stoneberg Shirt and Tank! CFI Coach Ben Stoneberg placed 9th at the 2014 Reebok CrossFit Games. Celebrate his top 10 finish and show your support for Coach Stoneberg with the 2014 Stoneberg shirt and tank! They will be printed on a soft, breathable cotton/poly material. Choose from either men’s and women’s tees or a ladies racerback tank cut, pictured above. Cost: 1 for $25 or 3 for $60. Available for a limited time! Orders and payments are due by Wednesday, August 6th! To order, CLICK HERE!

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Tons of Rest – Wednesday

Brooke showing her daughter Syd a thing or two about walking on her hands!

Brooke showing her daughter Syd a thing or two about walking on her hands!

Wednesday’s WOD

With a running clock:


Back Squat 1-1-1-1-1-1-1

*1 set every 90 seconds (:00, 1:30, 3:00….. )

Rest 90 sec after the last set, then…


1 min AMRep: jumping back squats (135/95)

A) 115/75, B) 95/65, C) 75/55 or lower

Rest 3 min, then…


3 rounds for time:

  • 30 Double Unders
  • 10 Toes to Bar
  • 5 handstand push-ups

A) HSPUs w/ abmats, B) DB presses, C) toes close/knees up, D) 15 double unders, E) 60 singles, F) 30 jump touches

Rest 90 seconds, then….


400 meter plate carry (45/25), for time.

A) 25/15 or lower

News and Announcements

Today we have a little of everything. When logging today’s WOD in BTWB, you’ll log each part separately. There will also be a link to log a 1-rep max back squat, should you hit your max in those 7 sets.

The next CFI Olympic Lifting Clinic will be Saturday, September 20th! Mark your calendars and get the day off if you have to. This one-day crash course in Oly Lifting can take your lifting to the next level. And it’s perfect for beginners! Registration will open soon!

The Partner Paleo Challenge starts Monday, August 4th! The deadline to sign-up is Sunday, August 3rd! Monday’s WOD will be our workout performance test: Partner Baseline! If you and your partner cannot make it in to do the WOD together next Monday, please let us know and we’ll reschedule a time for you to complete you Baseline. This must get done in the first 2 weeks of the Challenge!

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Hang Squat Clean, C&J Complex AMRAP – Tuesday


Did you miss the Games?! You can watch all the replays of the live coverage at Games.CrossFit.com!

Tuesday’s WOD


2-rep Hang Squat Clean


10 min AMRAP:

  • 100 meter sprint
  • 7 deadlifts (115/75)
  • 5 hang squat cleans (115/75)
  • 3 push jerks (115/75)

A) 95/65, B) 75/55 or lower, C) rowing

News and Announcements

Less than a week to sign-up and buy-in to the CFI Partner Paleo Challenge! Use this challenge as a little extra motivation to eat cleaner for the next 10 weeks! If you need a partner, let us know! Don’t know how it works? Got any questions or concerns? Contact us!

Ben’s impressive 9th-place finish at the 2014 Reebok CrossFit Games was absolutely incredible to watch! And it becomes even more impressive when you keep in mind that he writes his own supplemental strength programming. Clearly, he’s doing something right! You can join the growing group of Stoneberg Strength followers by signing up for his workout blog at StonebergStrength.com. Complete his quick and effective strength workouts 5 days/week (albeit probably a little scaled, it’s hard to move as much weight as Ben!) and see huge results!

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S2O EMOM, Helen – Monday


Ben Stoneberg! 9th fittest man in the world!

Monday’s WOD


10 min EMOM:

  • 1 shoulder press
  • 1 push press
  • 1 push jerk
  • 1 split jerk

You pick the weight and can adjust throughout. Work up to a heavy shoulder press!



3 rounds for time: 16 min CAP

  • 400 Meter Run
  • 21 Kettlebell Swings (53/35)
  • 12 Pull-ups

A) Russian, B) 35/26 or lower, C) Banded Pull-ups (green or less), D) Jumping Pull-ups, E) 250m Run

News and Announcements

Ben had an unbelievable week at the Crossfit Games! He finished in 9th place against the toughest field ever assembled. In his third appearance in LA, Ben has improved his ranking each time, rising 7 spots from last year. You may even see Ben in the gym tomorrow trying the start his journey for 2015. All weekend long, Ben battled with the best of the best in the final heat. We are all so proud of you Ben.

CFI’s summer boot campers are finishing up their last 2 weeks in their two month long introduction to fitness. We started back in mid June with 20 ladies, and we will be finishing with 20 badass lady crossfitters. They have done a remarkable job during this time, and have set themselves up with a great foundation to build on. They are now able to drop in to a regular class every now and then. So if you see one of these lady’s, give them a high five and tell them about your own CFI story.

if you are participating in the Paleo Challenge starting August 4th, you need to pay at the desk, and grab a packet. 10 weeks isn’t that long, and the results you could see is going to make it all worth it!


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High-hang Squat Clean, Oly Club – Sunday


Ben continues to move up the leaderboard! Mid way through Saturday he found himself in 8th place.

Ben continues to move up the leaderboard! Mid way through Saturday he found himself in 8th place.

Sunday’s WOD (8 & 9)

15 min EMOM:

  • 2 high-hang squat cleans

You pick the weight and can adjust throughout. Work up to a 2RM.

Oly Club (10)

3-rep 1 1/4 front squat

Clean & Jerks

News and Announcements

If you’re looking for a place to watch The Crossfit Games finals, you can come to 16 Tons on the corner of Willamette and 29th. Ben is having his best performance yet, and if he keeps it up he will be in that final heat. You can follow Ben at http://games.crossfit.com.

Looking for a partner for the paleo challenge? Let us know and we will match you up with someone. There are a lot of you out there so speak up. The challenge starts on Aug 4th, so there is still plenty of time to ask around. This is not a strict paleo challenge. This is just simply a way to clean up you diet more than usual, and track your results.

Posted in Daily Posts by Zach Smith. Comments Off