Wendler 5/3/1.

This week we begin a 6-week strength program based on the work of Jim Wendler, often referred to as Wendler 5/3/1. The focus will be on form and consistency. While CrossFit is indeed constantly varied, our strength sessions will be structured.

Monday | High bar back squat
Wednesday | Bench press
Friday | Deadlift
Saturday | Shoulder press

This week will be devoted to determining baselines. We will establish one rep maximum (1RM) lifts at each of the sessions, e.g., high bar back squat 1RM today.

A benchmark, Hero, partner, and/or longer metcon will be programmed on Tuesday and Sunday.

Thursday will be Open Gym. If you miss a session or know that you will be unable to attend a session later in the week, you may make up or complete the strength component on Thursday. You may also work on mobility, a skill, or rest. Resting is often the best option.

Bench press
Establish 1RM

15, 14, 13…3, 2, 1
Barbell rear lunge
Russian twist with plate

The very first CFS Endurance WOD will be held from 6:30 to 7:30 tonight. Endurance WODs will focus specifically on running. For those of you who have attended a Running Clinic led by Coach Paul, you already know the basics: posture, lean, and lift.

5 to 6 rounds of 400m run with 90 second rest between rounds

Coach Jeff will lead the 6:30 WOD!


CFS is launching a “Second Saturday” series. A special topic will be discussed the second Saturday of each month and will be free of charge to CFS members. The topic this Saturday is “Goal Setting”.

Date: Saturday, April 13
Time: 12:15 – 1:30
Topic: Creating SMART Goals
Presenter: Coach Paul

Coach Paul will lead a discussion on creating specific, measurable, attainable, realistic, and time-bound goals. Be prepared for a lively and meaningful discussion. Bring your lunch, your notebook, and a record of your PRs (including the weight of this week’s 1RM lifts).

Dr. Alex Brennan will be discussing Diet and Nutrition the second Saturday of May, and Jay de Leon will be discussion Physical Therapy the second Saturday of June.

For the remainder of the month (and possibly beyond), CFS is launching “$5 Drop-In Fee Sundays”. Any CrossFitter may join us for our workout for the reduced fee. CFS members may bring one guest (who is a CrossFitter) per member at no charge.