Fri: Diane

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

**Box Update and PSA**

1. IT’S GAMES WEEK!! Be sure to check the Members’ page for the details for our Viewing Parties this weekend!

2. Participate in the CrossFit Games Brigade Pick ‘Em. There’s CASH MONEY on the line. See the “pinned post” on the Members’ Page for details.

3. Please check out the Lost and Found. Our collection has grown to 2 bins and an array of water bottles. A Goodwill donation will be made soon, so be sure to grab your items if you want to keep them.

4. Please continue to be diligent in cleaning everything as well as putting things back where they belong. This includes bars, weights, clamps, boxes, J-hooks, etc. This helps everything move so much more smoothly throughout the day.

View Public Whiteboard


Warmup Like Talayna (No Measure)

2 Rounds

10 leg swings per side,

20 walking lunges,

10/10 banded side-steps,

10 good mornings (with a bar or band),

10 glute bridges,

10 2.5# plate shoulder external rotations at 90/90deg (think scarecrow position),

10 PVC shoulder pass throughs


Use mini rounds as warm up as well as to determine if weight is appropriate.

Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
Diane – Scaled


Deadlifts (185/135)

Dumbbell Strict Press (50/30)