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Holiday Recipe – Healthy Green Bean Casserole

Have you ever noticed that some holiday recipes are loaded with ingredients that add unwanted calories? What if we could have our same favorite recipes, but without all the extra sugar and fat? That’s where the inspiration…

Travel and Holiday Workouts

The holidays can be a tough time for fitness. With all the parties, gatherings, travel, etc… your own health can take a backseat during this special time. Let’s face it, we are all seemingly crunched for time…

3 Ways to End 2019 on a Good Note

  You are about to enter the last 5 weeks of 2019. The last month of 2019. Around the holidays, these may be the toughest 5 weeks of 2019. Many people struggle during this time of year…

Why Nutrition Is a Crucial Part of Your CrossFit Routine

Mathew Fraser is the Fittest Man on Earth, and his CrossFit routine is obviously a big reason why. But there’s an aspect to Fraser’s routine that’s just as important: nutrition. Speaking to GQ back in July, the 28-year-old…

The Question You Should Be Asking More Often

Why? · One of the most powerful questions we can ask. · Probably one of the most underutilized questions we should be asking in many cases too. · Whether it be in fitness or in life, the…

3 Tips For Long-Term Fitness

For how long do you want to be fit? · Sounds like a silly question, right? Most would answer, “The rest of my life.” · The tricky part about this question is that our personal definitions of…

Three Keys to Lose More Body Fat

  The majority of people coming through our doors at Brickhouse CrossFit have a similar (at least on the surface) goal: weight loss.Some may want to see the number on the scale drop; others are more interested…

Stay In Your Lane

“I’m working out 6 days per week, eating great and NOT seeing progress on the scale. What gives?!” We hear this a lot with both new clients coming to us for weight loss and also at times…

CrossFit IS Health Care

Health insurance, doctor’s visits, tests, prescriptions, etc…. All of this adds up and for some people that monthly total is equivalent to a mortgage payment. The cost of being unwell is enormous. ·⠀ We are living in…

Break Through Your Plateau

We’ve all been there. The time when progress seems like it has come to a standstill. · The lifts stop going up, the weight loss comes to a halt, the inches around the waistline hold steady. ·…

Win Your Day, Win Your Life: 5 Simple Keys

Everybody loves to win, right? That feeling of accomplishment never gets old; for some, it becomes an adrenaline rush. We get addicted. We seek it out. · This is not necessarily a bad thing; unless we let…

You Are (Fit) Enough

He struggled to make it through the 6-minute warm-up. Gasping for air, his legs were burning and he had to stop multiple times in just the six short minutes of the class warm-up. He looked around, embarrassed,…

Keys to a Healthy, Effective, Sustainable Fitness Journey

If we could get you to your goal in 3 weeks but told you that you would lose your progress after another 6 weeks, would you take us up on it? Probably not, right? · What if…

What is “Healthy?”

“I just want to be healthy.” · We hear this often from new members who come to us at Brickhouse when we ask what their goals and aspirations are. · Every prospective member sits down with a…

The Other 23 Hours

  Paul finished his workout in record time, crushing the metcon and feeling awesome about his performance. He sat on the floor for a few minutes, high-fived some fellow people in his 5:30am CrossFit group class and…

The Best Training Split and Schedule

  We get this question a lot when we are on-boarding new athletes and also from those athletes who have been with us but are looking to refine what they’re doing: “How many days per week should…

Intensity Prescriptions for CrossFit

  CrossFit changes lives by helping people find and maximize their health and fitness. · It’s no secret what we promote within our CrossFit program – in fact, it’s built into the definition of what CrossFit is…

Winning the War on Ripped Hands

  You come off the bar, excited for the toes-to-bar or pull-up reps you’ve just accomplished.⠀ ·⠀ But then you look down at your hands, and your fingers and palms are not so happy. The dreaded ripped…

The Lie of Discipline

  Losing 20 pounds. Moving down a clothes size or two. Getting that first pull-up. Making it into the gym 3 or 4 days a week.⠀ ·⠀ These are all goals that many of us have and…

The Answer: Brickhouse

CrossFit is one of the best exercise programs for long-term, sustainable results; especially for those looking for body fat or weight loss and people just looking to lose inches around the waist or other areas of the…

What (Actually) Happens In a CrossFit Class

  With the CrossFit Games season currently going on, it’s pretty cool to see all the amazing athletes on TV performing and doing amazing things with their bodies. They all seem chiseled; they lift massive amounts of…

Build Your Support Network

  One of the many great things about CrossFit is the support network it provides.⠀ ·⠀ We are literally surrounded every day, in every class, with like-minded people chasing similar goals. How powerful is that?!⠀ ·⠀ Their…

Heading to the Gym? What (and When) to Eat

  If you’re getting that afternoon crash, find yourself chugging pre-workout before you train each day, feel bloated in the gym, or simply don’t have solid energy in your workouts – this one’s for you! · That…

Workout Finished – What and When Do I Eat?

  You finish up your workout, hang out with friends at the gym for 15-30min and then head home. Maybe you stop somewhere on the way, taking care of some errands and whatnot.⠀ · Once home, you…

Beginning the RIGHT Way

  You look across the gym floor and see “Bill” lifting X weight and say to yourself, “I’m like Bill, I can lift that!” You don’t realize Bill has been at the gym for 4 years.⠀ ·⠀…

Eating For Fuel

  Most of us have heard by now that we need to eat food that fuels our bodies – but what does that actually mean? Doesn’t all food fuel our bodies?! If you’re like me, you grew…

Do This ONE Simple Thing To Make It To More Workouts

  Struggling to find time to consistently make it to the gym each week? · When you signed up, you had grand intentions of making it in 4-5 times per week, feeling the awesomeness that comes along…

CrossFit for Weight Loss: 3 Things You Need to Know

  One of the amazing traits of CrossFit is that it has so many applications to such a wide range of people. Wanna build strength and muscle? CrossFit · Training for a 10k? CrossFit · Looking to…

Protein: What’s the Deal?

  Believe it or not, protein can be your ticket to weight loss, muscle gain, and overall health. · Did you know that protein is an essential nutrient? Meaning, we can’t live without it and HAVE to…

If You Can Breathe, You Can Do CrossFit

  CrossFit is for you. · It was designed to make your life better. To make it easier to: ✅Get up and down the stairs without pain ✅Play with your children and grandchildren ✅Sit down on the…

Stop Looking at the Scale, Start Looking at Biofeedback

  When in a dieting phase, it can become all too common to continuously look at the number on the scale. After all, we’re trying to LOSE weight, right? · We base our perception of progress on…

The “Skills” You Actually Need To Get Better

  “I need to work on my toes-to-bar.” “I need to practice my muscle-ups.” “I need to get better at my squat clean.” We hear the above and more at our gyms daily from athletes eager to…

What You Need To Know About Low-Calorie Diets

  If you’ve battled with weight loss or even had isolated periods of trying to lose that pesky 10-15 pounds, you’ve likely been on some sort of calorie-restrictive diet. · And it’s no secret that that’s how…

Let’s Get That First Pull-Up

The vast majority of people starting CrossFit can’t do one pull-up. If you’re in that boat, don’t feel bad! We build this into our program and have seen countless people achieve this goal over the years. ·…

Bathroom Stuff: Fix Your Digestion and Gut Health

If you’re struggling with digestion and overall gut health, you’re not alone. ·⠀ With the way our agriculture and food supply systems have been moving, more and more people are being affected to a greater degree.⠀ ·⠀…

Progressive Overload in CrossFit

In the bodybuilding or strength and conditioning world, progressive overload is a common principle that most people utilize in their training. What exactly is it? In the simplest terms, progressive overload is just getting a little bit…

What Your Fad Diet(s) Didn’t Tell You

  South Beach, Keto, Weight Watchers, Atkins, Paleo, Volumetrics (Fruit/Veggie), Nutrisystem.⠀ ᐧ⠀ And the list goes on. ᐧ⠀ If you’ve got any history with dieting, chances are you’ve tried (or at least heard of) most of the…

The Open is Over. What Do We Do Now?

For a lot of us in the CrossFit space, the Open is the “holiday season” where these five weeks represent a special time for our community. We get together each weekend and tackle the week’s challenge –…

Eating 1,300 Calories Per Day is Not Okay

If you’re struggling to lose weight, I’m betting you’re not eating enough. Crazy, right? · 8 out of 10 people who come to me for nutrition coaching are not eating enough food. · They have tried multiple…

Scaling Workouts Makes You Fitter

  In our increasingly competitive CrossFit communities, there can often be a negative connotation associated with scaling a workout – either reducing the load (weight of the barbell, kettlebell, dumbbell), range-of-motion (ROM) of the movement, or total…

Where Were You Six Months Ago?

  3 weeks down, 2 to go! How did 18.3 go for you? If you’re like most, you ran into a roadblock somewhere because the workout featured so many different elements. Double-unders, overhead squats, muscle-ups (pull-ups for…

You’re Free to be Different

  When I was younger, I used to fear being different. My mindset each day revolved around trying to fit in. How can I NOT be noticed? How can I NOT stand out or attract any attention?…

18.2

  Well, he was right. @DaveCastro, Director of the @CrossFitGames, that is. Last Thursday when 18.2 was announced, he said, “18.2 is gonna burn.” Yep. Good call there Dave. The awkwardness of the dumbbells in the front…

How To: Stay Motivated

  We’ve all been there. We start a new routine, a new diet or gym streak and we feel like we’re on top of the world. Our energy is up and we feel super accomplished. Our momentum…

Crush Your Days

  Do you feel stressed, depressed, anxious or just simply tired all the time? Likely at some point most of us have been there but some experience this more than others. In fact, some of us have…

Recover Hard

  Recovery is king (especially during these five weeks of the Open season!). How we recover from our training sessions dictates the results expressed in our health and fitness. Similarly, how we bounce back from the Open…

18.1 and Why the Leaderboard Doesn’t Matter

  20 minutes is a long time. Did anyone else feel like 18.1 would never end?! With the CrossFit Games Open season officially underway this weekend, I couldn’t be more excited. Here’s why: -Community – spending time…

How To Fuel the Open

  We all want to crush the Open these next five weeks, right?! Let’s put ourselves on the right track with nutrition. First remember the hierarchy of food importance that we should keep in mind: Total Calories…

How to Crush (Survive) the Open

  February and March, every year. In the space of CrossFit, THIS is our holiday season. We get to celebrate the start of the CrossFit Games season and participate in the largest sporting event in the world….

The Two Things You HAVE to Know About Your Food

  In my last blog, we talked about the equation to get results. Results in terms of performance, aesthetics, or overall health and lifestyle. This equation involves three pieces: training, sleep and nutrition. One without the other…

Why You’re Not Seeing Results

  The term “results” can mean a lot of different things to different people when it comes to the gym and fitness. Common examples of results desired from a training program include: Weight/body fat loss Muscle gain…

Food Around Your Workouts

  Does timing your food intake around your workouts REALLY matter? Yes and no. If we look at a hierarchy of nutritional elements based on importance, timing falls 4th on the list of 5. This list goes:…

Habits and Why You Need More of Them

  hab·it noun plural noun: habits a settled or regular tendency or practice, especially one that is hard to give up. ______________________________________ As I think about IMPACT and different ways to create value for our athletes, members and…

Weight Loss and Why Your Workouts Aren’t Helping

Before we begin, I want to lay out the “triangle of awareness” when it comes to our focus in the gym. Some athletes have performance goals – they want to get better at their sport, PR their…

How To Be Successful – At Anything!

Typing that title just put a lot of pressure on me to deliver something amazing to you, didn’t it? Whew, okay here we go. First off, what does it even mean to be successful? Are we talking…

Your Strength Will Move The World. Your Beauty Will Change It.

Some say that you experience a fundamental change every 7 years. I’d add, it occurs most naturally when you are open to it. It certainly has been true for me. In April 2010 I taught my first…

BHC Stays at Current Location under New Leadership

Last night before 17.4, we made two major announcements: 1. BHC will stay at our current location in Downtown Roanoke. 2. Amanda and I are retiring as CrossFit affiliate owners and will be replacing ourselves with the…

Saturday 03/18/2017 – CrossFit WOD

A.AMRAP for 20200M Run20 Wallballs 20/1415 KBS 55/3510 Burpees B.ROMWOD Open Brickhouse Performance to see your calculated weights

Friday 03/17/2017 – CrossFit WOD

Crossfit Games Open 17.4-TBA Open Brickhouse Performance to see your calculated weights

Thursday 03/16/2017 – CrossFit WOD

A.10 RoundsNot for time 50 Single Unders10 Step up step down10 GHD Situps10 Air Squats Open Brickhouse Performance to see your calculated weights

Wednesday 03/15/2017 – CrossFit WOD

A.For timeFront Rack Lunge 115/7510-1Push Press 115/751-10 B.3RM Power Clean Open Brickhouse Performance to see your calculated weights

Tuesday 03/14/2017 – CrossFit WOD

A.EMOM for 15Min. 1-50 Double UndersMin. 2- 10 HSPUMin. 3- 5 Power Snatch 135/95 B.Every 3 Min for 1510 Back Squat 225/1555 Strict Pullup Open Brickhouse Performance to see your calculated weights

Monday 03/13/2017 – CrossFit WOD

A.5 RFT10 Deadlifts 225/15515 Wall Balls 20/1420 Box Jumps 24/20 B.Squat Clean-heavy single Open Brickhouse Performance to see your calculated weights

Saturday 03/11/2017 – CrossFit WOD

A.5 Rounds40 M Sled Push-slow march10 Ring Rows15 Goblet Squats-light200 M jog-rest 2 min inbetween B.ROMWOD Open Brickhouse Performance to see your calculated weights

Friday 03/10/2017 – CrossFit WOD

Crossfit Open 17.3TBA Open Brickhouse Performance to see your calculated weights

Thursday 03/09/2017 – CrossFit WOD

A.4 Rounds400M Jogrest 1 min between 4 Rounds500M Easy Rowrest 1 min bt B.ROMWOD Open Brickhouse Performance to see your calculated weights

Wednesday 03/08/2017 – CrossFit WOD

A.EMOM for 20Odd-30 Double Unders10 Power Snatch 75/55 B.Deadlift4×12 60% Open Brickhouse Performance to see your calculated weights

Tuesday 03/07/2017 – CrossFit WOD

A.AMRAP for 1250 Double Unders12 Bench Press 135/95-light6 Chest to bar Pullups-scale up to muscle ups-scale down to pullups B.EMOM for 14Odd-10 T2bEven-15 Wallballs Open Brickhouse Performance to see your calculated weights

Monday 03/06/2017 – CrossFit WOD

A.EMOM for 10200/175 row rest 2 min EMOM for 106 PC&J 135/95 rest 2 min EMOM for 1010 Bar facing burpees B.ROMWOD Open Brickhouse Performance to see your calculated weights

Saturday 03/04/2017 – CrossFit WOD

A.Back SquatEMOM for 63 @ 80% B.AMRAP in 20Run 400M10 Front Squats 135/952 Rope Climbs10 Toes to bar Open Brickhouse Performance to see your calculated weights

17.2 CrossFit Open Prep

ANNOUNCEMENT WORKOUT DETAILS STANDARDS AND SCORE CARD PDF Strategy BRICKHOUSE FRIDAY NIGHT HEAT ASSIGNMENTS (coming soon)

Friday 03/03/2017 – CrossFit WOD

Crossfit Open Wod 17.2TBA Open Brickhouse Performance to see your calculated weights

Thursday 03/02/2017 – CrossFit WOD

A.Around the World1 Min. Single Unders1 Min. Step up step down1 Min. Row1 Min. Abmat Situp1 Min. Rest 6 Rounds B.ROMWOD Open Brickhouse Performance to see your calculated weights

Wednesday 03/01/2017 – CrossFit WOD

A.Death by 10M B.For time50 Double Unders15 Power Snatch 95/6515 Pullups50 Double Unders12 Power Snatch 115/7512 Chest to Bar Pullups50 Double Unders9 Power Snatch 135/959 Bar Muscle Upsrest 5 min-AMRAP in time it took to complete Open…

Tuesday 02/28/2017 – CrossFit WOD

A.AMRAP in 1012 Deadlifts 135/959 Hang Power Clean6 S2O B.For time100 Bar Facing Burpees Open Brickhouse Performance to see your calculated weights

Monday 02/27/2017 – CrossFit WOD

A.5 RoundsEvery 3 Min.Row 200/180M20 Wallballs 20/1410 HSPU B.10 Min.Cluster Triple-drop from top Open Brickhouse Performance to see your calculated weights

Saturday 02/25/2017 – CrossFit WOD

A.Snatch Heavy Singlewith 5 second pausein bottom 10 Min. Clean Heavy Singlewith 5 second pausein bottom 10 Min. B.“Annie”50-40-30-20-10Double UndersSitups Open Brickhouse Performance to see your calculated weights

17.1 CrossFit Open Prep

ANNOUNCEMENT WORKOUT DETAILS STANDARDS AND SCORE CARD PDF Strategy BRICKHOUSE FRIDAY NIGHT HEAT ASSIGNMENTS (coming soon)

Friday 02/24/2017 – CrossFit WOD

Crossfit Games Open 17.1TBA Open Brickhouse Performance to see your calculated weights

Thursday 02/23/2017 – CrossFit WOD

A.1 Mile Run20 KBS 72/5515 Wallballs 20/1410 Burpees800M Run25 KBS 72/5520 Wallballs 20/1415 Burpees400M Run30 KBS 72/5525 Wallballs 20/1420 Burpees B.ROMWOD Open Brickhouse Performance to see your calculated weights

Wednesday 02/22/2017 – CrossFit WOD

A.5 RoundsMin. 1Max Assault Bike/Airdyne CalMin. 2Max Box Jumps 24/20Min. 3Max Thrusters 75/55Min. 4Max HSPU B.5 Rounds NFTBack Squat 5,4,3,2,15 Strict Pullups10 Weighted Glute Bridge20 GHD Situps Open Brickhouse Performance to see your calculated weights

Tuesday 02/21/2017 – CrossFit WOD

A.2 Person TeamAMRAP in 14Run 200MBurpee DB Step Up 24/20 -Partner A runs whilePartner B does AMRAPof Burpee DB Step Upsthen switch-score is total Burpee DB Step Ups B.15 Min. RowMax. MetersEMOM-Over the Rower Burpees1,2,3,4,5,etc.-score is total…

Monday 02/20/2017 – CrossFit WOD

A.Power C&J8×3+1-touch and go cleans-1 jerk-AHAP B.AMRAP for 20Row 200M3 Front Squats 225/155-must power clean up5 Bar Facing Burpees7 Toes to Bar Open Brickhouse Performance to see your calculated weights

Saturday 02/18/2017 – CrossFit WOD

2 Person TeamsFor Time:400M Partner Carry-change partner at 200M100 Partner Wallballs-pass each rep100 Power Snatches 75/55-Synchronized100 Burpees-each-must double high five each rep400M Partner Carry-change partner at 200M Open Brickhouse Performance to see your calculated weights

Friday 02/17/2017 – CrossFit WOD

A.Crossfit Games Open 15.5For Time:27 Cal Row27 Thrusters21 Calorie Row21 Thrusters15 Cal Row15 Thrusters9 Cal Row9 Thrusters B.ROMWOD Open Brickhouse Performance to see your calculated weights

Thursday 02/16/2017 – CrossFit WOD

A.15 Min. Muscle Up Skill Work B.20 Min. AMRAP400M Run10 GHD Situps5 Muscle Ups10 Back Squats 225/155 Open Brickhouse Performance to see your calculated weights

Wednesday 02/15/2017 – CrossFit WOD

A.5 Rounds1 Min. 10 Strict Pullups1 Min. Max Ring Rows1 Min.10 Bench Press 155/1051 Min. Max HRPU1 Min. 10 Front Squat from floor 185/1251 Min. Max Air Squat Open Brickhouse Performance to see your calculated weights

Tuesday 02/14/2017 – CrossFit WOD

A.EMOM for 525 Double Unders B.Snatch Complex2 Snatch Pulls + 1 Snatch + 1 High Hang Snatch5X1 @ 60% C.3RFT30 Cal Row20 Wallballs 20/1410 Toes to Bar Open Brickhouse Performance to see your calculated weights

Monday 02/13/2017 – CrossFit WOD

A.Moderate 2k Row-partner up switchevery 500M B.Barbell Cycling EMOM for 65 Power Clean to Push Jerk135/95Touch and Go C.5 RoundsEvery 90 seconds3 Squat Cleans 185/1256 Bar Facing Burpees Open Brickhouse Performance to see your calculated weights

Saturday 02/11/2017 – CrossFit WOD

Special Valentines Wod TBA Open Brickhouse Performance to see your calculated weights

Friday 02/10/2017 – CrossFit WOD

A.Crossfit Games Open 16.2 AMAP in 425 Toes to bar50 Double UndersSquat Cleans Round 115-135/85Round 213-185/115Round 311-225/145 -scale to scaled division-if at any point does notcomplete work in timeallotted then becomes a12 min AMRAP with weightincreases Open…

Thursday 02/09/2017 – CrossFit WOD

A.Death by Back Squat/HSPU1 Back Squat 225/1551 HSPUfirst min2/2 sec min. etc. B.AMRAP for 1221 Box Jumps 30/2415 Front Squats 135/959 Bar Facing Burpees Open Brickhouse Performance to see your calculated weights

Wednesday 02/08/2017 – CrossFit WOD

A.For Time75 Thrusters 45/3530 Muscle Ups50 Cal Row50 yd Handstand Walk B.1RM Power Clean7 Min. Open Brickhouse Performance to see your calculated weights

Tuesday 02/07/2017 – CrossFit WOD

A. Every 3 Min for 21 Min Row for cal 15/12 7 Chest to bar pullups 5 Power Snatch 75% -touch and go B. 5 Rounds 10 Hollow Rocks 10 V-ups 10 Tuck ups 10 Sec. Hollow…

Monday 02/05/2017 – CrossFit WOD

A. 2 RFT 30 Wallballs 20/14 30 Deadlifts 225/155 30 GHD Situps 30 Bar facing Burpees 30 Toes to Bar B. 8 Min Squat Clean Heavy Double rest 1 min “Grace” 30 Clean and Jerks 135/95

Saturday 02/04/2017 – CrossFit WOD

A. Fran Retest 21-15-9 Thruster Pull-up

Friday 02/03/2017 – CrossFit WOD

A.Guardian Games Railyard Event 1 2 Min AMRAPHR lateral Burpeesimmediately into6 MinEstablish 1RM Thruster+Jerk B.Crossfit Games Open 13.5-ish AMRAP for 1215 Thrusters 100/7015 Chest to Bar Pullups Open Brickhouse Performance to see your calculated weights

Thursday 02/02/2017 – CrossFit WOD

Wednesday A.20 RoundsTabata Row B.20-18-16-14-12-10-8-6-4-2Toes to Bar 10-9-8-7-6-5-4-3-2-1Front Squat 225/155 (from floor) Open Brickhouse Performance to see your calculated weights

Wednesday 02/01/2017 – CrossFit WOD

A.AMRAP for 77 Clusters 135/957 Bar Muscle Ups rest 3 min AMRAP for 77 Box Jumps 30/247 HSPU rest 3 min AMRAP for 77 Overhead Squat 135/957 Push Press 135/95 B. ROMWOD Open Brickhouse Performance to see…

Tuesday 01/31/2017 – CrossFit WOD

A.Hang Power Clean 3RM5×5 80% 3RM B.AMRAP for 2040 Double Unders12 Bar Facing Burpees6 Deadlift 315/225 Open Brickhouse Performance to see your calculated weights

Monday 01/30/2017 – CrossFit WOD

EMOM for 40Min 1: Row for cals 20/18Min 2: 10 CTB Pull-upsMin 3: 50 DUMin 4: 10 Handstand Push-upsMin 5: 6 Power Snatch 155/105 Open Brickhouse Performance to see your calculated weights

Saturday 01/28/2017 – CrossFit WOD

A.For TimeSnatch10-8-6-4-295/65,115/75,135/95,155/105,185/125Rope Climbs1-2-3-4-5 B.Squat Clean2-4-6-8-10225/155GHD Situps20-20-20-20-20 -15 min. cap for each Open Brickhouse Performance to see your calculated weights

Friday 01/27/2017 – CrossFit WOD

A.“Bergeron Open Test”AMRAP for 2050 Wallballs50 Double Unders40 Box Jumps 24/2040 Toes to Bar30 Chest to Bar Pullups30 Barbell Facing Burpees20 Cleans 145/10020 Jerks 145/10010 Snatches 145/10010 Muscle Ups B.ROMWOD Open Brickhouse Performance to see your calculated…

Thursday 01/26/2017 – CrossFit WOD

A.Death By BurpeeEvery min. until failure10 Burpeesplus one every 2 minutes B.AMRAP for 625 Double Unders10 KB Swings-Russian 72/55 rest 1 Min. AMRAP for 5“Cindy”5 Pullups, 10 Pushups, 15 Air Squats rest 1 Min. AMRAP for 4Max…

Wednesday 01/25/2017 – CrossFit WOD

A.Every 2 Min. for 20 Min.10 Thrusters 95/6510 C2B Pullups B.EMOM for 10Odd Min: 10 Deficit Pushups-oddEven Min: 5 Back Squats 225/155 Open Brickhouse Performance to see your calculated weights

Tuesday 01/24/2017 – CrossFit WOD

A.For Time:50-35-20Deadlift 225/155Box Jumps 24/20Wall Balls 20/14 B.Skill8 Min. EMOM6 HSPU*strict if have it Open Brickhouse Performance to see your calculated weights

Monday 01/23/2017 – CrossFit WOD

A.Every 2 Min. for 20 Min.6 Clean & Jerk 135/9512 Toes to bar B.Front SquatHeavy Triple in 5 SetsthenFront Squat 4×10 50% 1RM Open Brickhouse Performance to see your calculated weights

Saturday 01/21/2017 – CrossFit WOD

A.SnatchRamp to Heavy Single then 1×5 60%1×5 65%1×5 70% B.ClusterRamp to Heavy Single then 1×5 60%1×5 65%1×5 70% C.“Diane”21-15-9Deadlift 225/155Handstand Pushup Open Brickhouse Performance to see your calculated weights

Friday 01/20/2017 – CrossFit WOD

A.5 Rounds200M Row10 Good Mornings10 Plate Hops5 Strict Press B.“Crossfit Games Open Wod 13.2”10 Min. AMRAP5 Shoulder to Overhead 115/7510 Deadlifts 115/7515 Box Jumps 24/20 Open Brickhouse Performance to see your calculated weights

Thursday 01/19/2017 – CrossFit WOD

A.EMOM for 1010 Power Snatch 75/55 B.Skill Work EMOM for 105-10 Handstand Pushup EMOM for 105-10 Chest to Bar Pullup Open Brickhouse Performance to see your calculated weights

Wednesday 01/18/2017 – CrossFit WOD

A.6 Rounds50 Alt. Lunge Steps-in place 45/3530 Pushups B.Back SquatFor Total Load25-5-20-3-15-1 Open Brickhouse Performance to see your calculated weights

Tuesday 01/17/2017 – CrossFit WOD

A.Every 4 Min for 5 total rounds15 Cal Row50 Double Unders12 Burpees B.Squat Cleanrampt to Heavy Single C.7 Min. AMRAP1,2,3,4,5…Clean and Jerk 185/125Muscle Ups Open Brickhouse Performance to see your calculated weights

Monday 01/16/2017 – CrossFit WOD

A.EMOM until failure15 Wallballs 20/14 Add 1 Wallball every 2 rounds *scaled to 10 B.Snatch 3RM Touch and go C.7×3 70% of 3RM Touch and go Open Brickhouse Performance to see your calculated weights

Saturday 01/14/2017 – CrossFit WOD

A.SnatchEMOMStart at 50%add 10 lbs until failure B.5 Rounds30 Cal Row50 Double Unders15 Burpees Open Brickhouse Performance to see your calculated weights

Friday 01/13/2017 – CrossFit WOD

A.“Crossfit Games Open 14.5”21-18-15-12-9-6-3Thrusters 95/65Burpees B.ROMWOD Open Brickhouse Performance to see your calculated weights

Thursday 01/12/2017 – CrossFit WOD

A.Every 3 Min for 6 total rounds20 Cal row20 Wallballs 20/14 *Scale to 15*RX+ to 25 B.Hang Snatch2RM10 Min timecap C. ROMWOD Open Brickhouse Performance to see your calculated weights

Wednesday 01/11/2017 – CrossFit WOD

A.AMRAP for 101 Squat Clean 185/1251 HSPU– rest 5 Min.21-15-9Deadlift 225/155Push Jerk 135/95– rest 5 min.For Time5 Rounds200M Run10 Kettlebell Snatch 55/35 B.ROMWOD Open Brickhouse Performance to see your calculated weights

Tuesday 01/10/2017 – CrossFit WOD

A.Front Squat6×3 @ 85%every 2 min B. 7 Min AMRAP7 Power Snatch 115/757 Bar Facing HR Burpees– rest 3 min7 Min AMRAP9 Toes to Bar30 Double Unders– rest 3 min7 Min AMRAP2,4,6,8,10,etc.Overhead Squat 115/75Chest to Bar Pullup…

Monday 01/09/2017 – CrossFit WOD

A.AMRAP for 2030 Cal Row25 Box Jumps 24/2020 Thrusters 75/55 go immediately into 5 Min timecap1RM Clean and Jerk B.Back Squat4×10 @ 60% Open Brickhouse Performance to see your calculated weights

Saturday 01/07/2017 – CrossFit WOD

“Fran”21-15-9Thruster 95/65Pullup Open Brickhouse Performance to see your calculated weights

Friday 01/06/2017 – CrossFit WOD

A.Row4 Rounds:30 on :30 offDuring rest HS hold 3×10 Push PressWork up to workout weight 3 Rounds9 Box Jumps7 Push press5 Toes to Bar:20 sec inbetween B.“Crossfit Games Open 12.3”AMRAP for 1815 Box Jumps 24/2012 Push Press…

Thursday 01/05/2017 – CrossFit WOD

A.For Time30 Clusters 165/110 B. Back Squat8×2 80% C. Strict Press8×2 80% Open Brickhouse Performance to see your calculated weights

2017 Nutrition Challenge Details

Image credit: Renaissance Periodization Understanding Healthy Eating eBook. We’re kicking off 2017 with our Annual Nutrition Challenge! Whether you need to start fresh and learn healthy eating habits that fuel your body or you just need a…

Wednesday 01/04/2017 – CrossFit WOD

A.Mashup Minutes 0-4:50 WallballsMax C&J 115/85 Minutes 4-8:50 PullupsMax C&J 135/95 Minutes 8-12:50 Toes to BarMax C&J 155/105 Minutes 12-16:Max C&J 185/125 B.For Time30 Box Jump Over 24/2030 Burpees30 Box Jump Over 24/2030 Burpees Open Brickhouse Performance…

Tuesday 01/03/2017 – CrossFit WOD

A.1 Mile Run B.Front Squat 8×2 @ 80% C.AMRAP for 1515 Wallballs 20/1430 Double Unders Open Brickhouse Performance to see your calculated weights

Monday 01/02/2017 – CrossFit WOD

New Years Partner WOD: Section 1:21-15-9Row for CalsBurpee Section 2:21-15-9Row for CalsThrusters (95 / 65) Section 3:21-15-9Row for CalsKB Swing (2pd / 1.5pd) Section 4:Each partner gets 5 attempts for 3RM Snatch touch and go Open Brickhouse…

Saturday 12/31/2016 – CrossFit WOD

TBA Open Brickhouse Performance to see your calculated weights

Friday 12/30/2016 – CrossFit WOD

A.Row :30 on :30 off4 Rounds B.3×5 Power SnatchWarming up to Weight C.3 Rounds15 Double Unders7 Power Snatchrest :20 inbetween D.Crossfit Games Open 11.1 AMRAP for 1030 Double Unders15 Power Snatches 75/55 Open Brickhouse Performance to see…

Thursday 12/29/2016 – CrossFit WOD

A.2k RowWarmup Pace B.For Time27-21-15-9Kettlebell Swing 72/35Burpee C.Hang Snatch 2RM10 Min from empty Bar Open Brickhouse Performance to see your calculated weights

Wednesday 12/28/2016 – CrossFit WOD

Real recovery comes from love, accountability, honesty, and spiritual development, but people often can’t get there without quality clinical treatment. That’s the purpose of this new place in California is to provide clinical treatment services without losing…

Tuesday 12/27/2016 – CrossFit WOD

A.EMOM for 520 Wallballs B.Power Snatch3×10 95/65Every 90 Sec Power Snatch3×8 115/75Every 75 seconds Power Snatch3×6 135/95Every 60 Seconds C.AMRAP for 1750 Deadlifts 135/9550 T2B40 Deadlifts 185/12540 T2B30 Deadlifts 225/15530 T2B20 Deadlifts 275/18520 T2B10 Deadlifts 315/20510 T2B…

Monday 12/26/2016 – CrossFit WOD

A.Squat CleanHeavy Set of 3Touch and Go12 min starting with empty barbell B.Front Squat10×3 70% C.For Time21-15-9Shoulder to OH 135/95Front Squat 135/95Bar Facing Burpees Open Brickhouse Performance to see your calculated weights

Saturday 12/24/2016 – CrossFit WOD

Closed for Christmas Eve Open Brickhouse Performance to see your calculated weights

New Years CrossFit Trial

At Brickhouse we have a 7 year track record of taking normal everyday people and turning them into extraordinary humans: physically dominant, mentally tough, and simply better at life, with the use of different techniques and exercises…

Friday 12/23/2016 – CrossFit WOD

A.“Games Open 12.4”AMRAP in 12150 Wallballs 20,1490 Double Unders30 Muscle Ups B.Core3 Rounds10 Hollow Rocks10 V-Ups10 Sec. Hollow Hold C.ROMWOD Open Brickhouse Performance to see your calculated weights

Thursday 12/22/2016 – CrossFit WOD

A.EMOM for 12Even Min: Row 15/12 calOdd Min: 15 Burpees B.Back Squat7×2 80%1×3 80% C.For time24-21-15-9OH Lunge 95/65Box Jump over 24/20 Open Brickhouse Performance to see your calculated weights

Wednesday 12/21/2016 – CrossFit WOD

A.EMOM for 10200/175M Row B.3 Rounds10 Deadlift 50%10 Deadlift 60%10 Deadlift 70% C.Every 5 Min. for 4 Rounds400M Run20 Toes to Bar15 Clean and Jerks 105/75 Open Brickhouse Performance to see your calculated weights

Tuesday 12/20/2016 – CrossFit WOD

A.3 Sets40 yd Sled Pull – HEAVY100 Double Undersrest 1:00 between B.Snatch + Hang Snatch– ramp to Heavy Single C.3 RFT20 HRPU30 Wallballs 20,1440 OHS 45/35 Open Brickhouse Performance to see your calculated weights

Monday 12/19/2016 – CrossFit WOD

A.5 Rounds:250M Row15 KBS 55/35 B.Clean + Hang Clean– ramp to Heavy Single C.AMRAP in 73-6-9-12-15 …Hang Power Clean 135/95Burpee Box Jump 24/20 Open Brickhouse Performance to see your calculated weights

Saturday 12/17/2016 – CrossFit WOD

A.EMOM for 20Odd Min: 6 Power Clean (185 / 115)Even Min: 6 Bench Press (185 / 115) B.6 Rounds not for time:12 GHD Situps12 Renegade Rows (6 each arm heavy) Open Brickhouse Performance to see your calculated…

Friday 12/16/2016 – CrossFit WOD

A.1 Snatch + 1 Hang Snatch7×1 – ramp to moderate single B.“Mary”AMRAP in 205 Handstand Pushups10 Pistols15 Pullups Open Brickhouse Performance to see your calculated weights

Thursday 12/15/2016 – CrossFit WOD

A.Test 500m Row B.Teams of 2 – AMRAP in 20Row 250m15 KB Swing (2pd / 1.5pd)30 Burpees15 KB Swing (2pd / 1.5pd) Open Brickhouse Performance to see your calculated weights

Wednesday 12/14/2016 – CrossFit WOD

A.2 Person Teams – For Time:100 Deadlifts (225 / 155)30 Cal Row (each person rows 15 cals)100 Bench Press (155 / 105)30 Cal Row (each person rows 15 cals)100 Hang Power Clean (135 / 95)30 Cal Row…

Brickhouse CrossFit Holiday Fitness Gift Guide

We’re always up for a challenge and we need gifts that can keep up and are as strong as we are. If you do CrossFit, you know exactly what to get your fitness fanatic in your life….

Tuesday 12/13/2016 – CrossFit WOD

A.6 Rounds6 Front Squat @ 60%40yd Stone Hug Carry (115 / 75) or Farmer’s Carry (2pd / 1.5pd)– rest 1 min B.For Time:60 Cal Row80 Wallballs20 Cal Row40 Wallballs Open Brickhouse Performance to see your calculated weights

Monday 12/12/2016 – CrossFit WOD

A.3 Rounds for time:30 Power Snatch (75 / 55)100 Double Unders B.AMRAP in 128 Power Clean (185 / 115)8 Toes to Bar8 Bar Facing Burpees Open Brickhouse Performance to see your calculated weights

Saturday 12/10/2016 – CrossFit WOD

A.Open 15.1 (A) AMRAP for 915 Toes to bar10 Deadlifts 115/755 Snatches Scaled 15 Hanging Knee Raise10 Deadlifts 85/555 Snatches Immediately into Open 15.1 (B)6 min. to establish 1RM Clean & Jerk Open Brickhouse Performance to see…

Friday 12/09/2016 – CrossFit WOD

A.“Fight Gone Bad” Min 1: Wall Balls 20/14Min 2: SDHP 75/55Min 3: Box Jump 20/18Min 4: Push Press 75/55Min 5: Cal Row rest 1 minuterepeat for 3 rounds B.3 Position SnatchHip, Knee, Floor3×1 @ 75% Open Brickhouse…

Thursday 12/08/2016 – CrossFit WOD

A.MASHUP RX+ 0-8 Min.1 Mile RunMax Deadlifts 315/205 8-18 Min.1 Mile RunMax Power Clean 225/155 18-30 Min.1 Mile RunMax Overhead Squats 135/95 RX 0-8 Min.1,000m RunMax Deadlifts 275/185 8-18 Min.1,000m RunMax Power Clean 185/135 18-30 Min.1,000m RunMax…

Wednesday 12/07/2016 – CrossFit WOD

A.MASHUP Min 0-2:00 Row 500M(Not over 2:00 if come up short)Min 2-3 RestAt 3 min begin 4 min EMOM4 Back Squats 75%Min 7-9 RestMin 9-11 Row 500MMin 11-12 restAt 12 Min begin 3 min EMOM3 Back Squats…

Tuesday 12/06/2016 – CrossFit WOD

A.Superfit Roanoke Event 2 on Acid AMRAP in 12 RX + 30-20-10Overhead Squat 135/95Hang SnatchChest to Bar Pullups RX30-20-10Overhead Squat 115/75Hang SnatchPullups Scaled18-15-12Overhead Squat 95/65Hang SnatchPullups rest 5 min. B.For time: However many rounds you did in…

Monday 12/05/2016 – CrossFit WOD

A.7 Rounds of EMOM RX + Min 1: 21 Cal RowMin 2: 15 Front Squats 115/75Min 3: 9 Strict Handstand Pushups RX Min 1: 18 Cal RowMin 2: 12 Front Squat 115/75Min 3: 6 Handstand Pushups Scaled…

Saturday 12/03/2016 – CrossFit WOD

SuperFit Roanoke! Open Brickhouse Performance to see your calculated weights

Friday 12/02/2016 – CrossFit WOD

A.Front Squat + Jerk4×4 (3 Front Squats + 1 Jerk)70% Clean & Jerk B.AMRAP for 20Run 400M10 Cleans (135,95)10 Toes to Bar Open Brickhouse Performance to see your calculated weights

Thursday 12/01/2016 – CrossFit WOD

A.8 Min Cap:3 Rounds Light DT12 Deadlift (135,95)9 Hang Power Clean6 Shoulder to OverheadAMRAP Burpees for remainder as score rest 2 min 8 Min Cap:3 Rounds30 SDHP (75,55)30 Shoulder to OverheadAMRAP Thrusters for remainder as score rest…

Wednesday 11/30/2016 – CrossFit WOD

A.Hang Clean5×3 70% B.50 Double Unders Beginning of Each Round10-8-6-4-2Bench Press (135,155,185,205,225)Strict Pullup rest 2 min 2-4-6-8-10Bench Press (225,205,185,155,135)15 cal row after each round Open Brickhouse Performance to see your calculated weights

Tuesday 11/29/2016 – CrossFit WOD

A.Back Squat6×5 70% B.3 RFTSplit Squat x 10Glute Ham Raise x 10 C.RX“Jackie”Row 1,000M50 Thrusters (45,35)30 Pullups SCALEDRow 700M40 Thrusters (45,35)20 Pullups Open Brickhouse Performance to see your calculated weights

Monday 11/28/2016 – CrossFit WOD

A.Hang Snatch5×3 70% B.3RFT RX PLUS100 Double Unders50 Wallballs (20,14)15 Bar Muscle Ups RX100 Double Unders50 Wall Balls15 Handstand Pushups SCALED125 Singles30 Wall Balls8 Handstand Pushups Open Brickhouse Performance to see your calculated weights

Saturday 11/26/2016 – CrossFit WOD

A.Crossfit Open Workout 13.117 Min. AMRAP40 Burpees30 Snatches (75,45)30 Burpees30 Snatches (135,75)20 Burpees30 Snatches (165, 100)10 BurpeesAMRAP Snatches (210, 120) B.ROMWOD Open Brickhouse Performance to see your calculated weights

Friday 11/25/2016 – CrossFit WOD

“Gainsgiving” Crossfit Total:1RM Deadlift1RM Press1RM Squat Open Brickhouse Performance to see your calculated weights

Thursday 11/24/2016 – CrossFit WOD

A.AMRAP of Family and Gratitude B.Rest Open Brickhouse Performance to see your calculated weights

Wednesday 11/23/2016 – CrossFit WOD

A.Establish Heavy Single Cleanin 6 sets or less B.12 Min. AMRAP50 Double Unders10 Overhead Squats (115,75)10 Deficit Pushups Open Brickhouse Performance to see your calculated weights

Tuesday 11/22/2016 – CrossFit WOD

A.3 Rounds for time30 Cal Row30 Push Press (95,65)30 Box Jump Overs (24,20)30 Pullups B. ROMWOD Open Brickhouse Performance to see your calculated weights

Monday 11/21/2016 – CrossFit WOD

A.Establish Heavy Single Snatchin 6 sets or less B.For TimeRow 500M50 Thrusters (95,65)Row 500M rest 5 Min. 3 Rounds for time15 Hang Power Cleans (135,95)15 Burpees Open Brickhouse Performance to see your calculated weights

Saturday 11/19/2016 – CrossFit WOD

A.400M Run21 Deadlifts (135,95)15 Hang Power Snatch9 Pullups400M Run21 Deadlifts (155,105)15 Hang Power Clean9 Chest to Bar Pullups400M Run21 Deadlifts (185,125)15 Thrusters9 Bar Muscle Ups400M Run B.ROMWOD Open Brickhouse Performance to see your calculated weights

Friday 11/18/2016 – CrossFit WOD

A.For time:75 Wallballs30 Power Snatch (135 / 95)75 Wallballs B.5 Rounds not for time:10 Bench Press (225 / 135)20 GHD Situps Open Brickhouse Performance to see your calculated weights

Thursday 11/17/2016 – CrossFit WOD

A.1 Power Clean + 1 Hang Clean5×2 B.21-15-9-6-3Row for CaloriesMedicine Ball Clean – rest 5 min 3-6-9-15-21BurpeesClean (135,95) Open Brickhouse Performance to see your calculated weights

Wednesday 11/16/2016 – CrossFit WOD

A.2 person Teams: 50 GHD Situps – BUYINPullup Bar Hang50 Deadlifts (275,185)Handstand Hold50 Wall Balls (20,14)Front Rack KB Hold (1.5 pood,1 pood)50 Front Squats (185,125)Barbell Overhead Hold (95,65)50 Handstand Pushups– one works while one maintains a hold…

Tuesday 11/15/2016 – CrossFit WOD

A.1 Power Snatch + 1 Hang Snatch5×2 B.Back Squat6×5 @ 80% C.AMRAP in 128 SDHP (95,65)10 Push Press (95,65)12 Over Head Squat (95,65) Open Brickhouse Performance to see your calculated weights

Monday 11/14/2016 – CrossFit WOD

A.5 Rounds for total time:Row 20 Cals10 Toes to Bar10 Front Squat (155 / 105)20 Wallballs– rest 2 minutes– all unbroken, penalty for breaking is coaches choice B.ROMWOD Open Brickhouse Performance to see your calculated weights

Saturday 11/12/2016 – CrossFit WOD

“Holleyman”30 Rounds for time5 Wallballs3 Handstand Pushups1 Clean (225 / 135) Open Brickhouse Performance to see your calculated weights

Friday 11/11/2016 – CrossFit WOD

“Three Wise Men”Jeremy Wise:AMRAP in 45 Hang Squat Snatch (135 / 95)10 Bar Facing Burpees – rest 2 min Ben Wise:AMRAP in 410 Power Clean (135 / 95)20 Pullups – rest 2 min Beau Wise:15 Box Jump…

Thursday 11/10/2016 – CrossFit WOD

A.3 Position CleanFloor, Hang, High Hang5×1 @ 70% B.Row 500M1 Clean+ 4 Front Squats (185, 125)Row 400M2 Clean+ 3 Front SquatsRow 300M3 Clean+ 2 Front SquatsRow 200M4 Clean+1 Front SquatRow 100M5 Clean Open Brickhouse Performance to see…

Wednesday 11/09/2016 – CrossFit WOD

A.Back Squat 6×5 @ 75% B.For Time42 Abmat Situps with PVC Pipe21 Deadlifts (225,155)9 Box Jumps (30,24)30 Abmat Situps with PVC Pipe15 Deadlifts15 Box Jumps18 Abmat Situps with PVC Pipe21 Box Jumps Open Brickhouse Performance to see…

Tuesday 11/08/2016 – CrossFit WOD

Democray in Action! Choose between Metabolic and Gainz AMRAP in 405k RunIn remaining time:5 Burpees10 Russian KBS – AHAP15 Wall Balls OR “Linda” Barbell Triathlon10-9-8-7-6-5-4-3-2-11 1/2 Bodyweight DeadliftBodyweight Bench Press3/4 Bodyweight Hang Clean Open Brickhouse Performance to…

Monday 11/07/2016 – CrossFit WOD

A.3 Position SnatchHip, Knee, Floor5×1 @ 65% B.EMOM for 21Min 1: Row for Cals (20 / 15)Min 2: 3 Power Snatch (185 / 125)Min 3: 6 Strict HSPU– add deficit if you can Open Brickhouse Performance to…

Saturday 11/05/2016 – CrossFit WOD

At minute 0: Event 1: Row 500m -rest 4 minutes- Row 500m -score is total working time- Event 2: During that 4 minute “rest” in Event 1: Max Double Unders (Single Unders for Novice) -rest until the…

Friday 11/04/2016 – CrossFit WOD

A.AMRAP in 2020 SDHP20 GHD Situps80 Double Unders B.AMRAP in 810 Thrusters5 CTB Pullups C.AMRAP in 85 Thrusters10 Deficit Pushups Open Brickhouse Performance to see your calculated weights

Thursday 11/03/2016 – CrossFit WOD

A.EMOM for 101 Power Snatch + 1 Hang Squat Snatch B.“JT”21-15-9Handstand PushupRing DipPushup C.5 Rounds for time:50 Air Squats20 Burpees Open Brickhouse Performance to see your calculated weights

Wednesday 11/02/2016 – CrossFit WOD

A.EMOM for 101 Power Clean + 1 Hang Squat Clean B.21-15-9Strict pull-upRing rowInverted row C.EMOM for 12Odd Min: Row for Cals (15 / 12)Even Min: 12 KB Snatches alternating (1.5pd / 1pd) Open Brickhouse Performance to see…

November Challenge: Play It Forward With Sneaky Cards

We just wrapped up October’s Challenge for the most Brickhouse Performance App Whiteboard posts and Angela Honaker takes the cake…or barbell…or best community member award! Thanks for playing along with us as we get used to using…

Tuesday 11/01/2016 – CrossFit WOD

A.5 Rounds:6 Back Squats @ 70%10 DB/KB Press – moderate10 DB/KB Press – heavier B.21-15-9Front SquatPush Press Rest 5 minutes AMRAP in 850 Double Unders20 Overhead Lunge Open Brickhouse Performance to see your calculated weights

Monday 10/31/2016 – CrossFit WOD

A.EMOM for 101 Snatch @ 75% B.EMOM for 103 deadlift (365 / 275)7 strict pullups C.For time:100 burpee pullups Open Brickhouse Performance to see your calculated weights

Saturday 10/29/2016 – CrossFit WOD

A.Every 2 minutes for 20 minutes:50 double unders20 front squat10 strict pullup B.10 Rounds for time:20 pushups20 situps Open Brickhouse Performance to see your calculated weights

Friday 10/28/2016 – CrossFit WOD

A.AMRAP in 10Muscle Up B.20 Minutes:Row 10 strokes for max calories5 bench press (225 / 135)2 rope climbs – legless if you have it10 GHD situps Open Brickhouse Performance to see your calculated weights

Thursday 10/27/2016 – CrossFit WOD

A.Partner AMRAP in 205 clean and jerk10 toes to bar B.For time:50 wallballs75 deadlifts50 handstand pushups Open Brickhouse Performance to see your calculated weights

Wednesday 10/26/2016 – CrossFit WOD

A.Back Squat:ramp to heavy double B.5 Rounds not for time:6 Back Squats @ 70% of A15 GHD situps C.Partner AMRAP in 1230 double under15 power snatch (75 / 55) Open Brickhouse Performance to see your calculated weights

Tuesday 10/25/2016 – CrossFit WOD

A.For time:1 mile run30 box jump over (24″ / 20″)30 bench press (135 / 95)800m run30 box jump over (24″ / 20″)30 bench press (135 / 95)400m run30 box jump over (24″ / 20″)30 bench press (135…

Monday 10/24/2016 – CrossFit WOD

A.Superset:Weighted Hip Extension 3×5Weighted GHD Situp 3×10 B.For time:500m row50 deadlift50 hang power clean50 front squat50 shoulder to overhead500m row Open Brickhouse Performance to see your calculated weights

Friday 10/21/2016 – CrossFit WOD

A.40 Minutes:400 meter run – moderate10 Tire Flips200 meter run – FAST10 Strict Handstand Pushups2 Rope Climbs – legless if you have it B.EMOM for 730 Double Unders Open Brickhouse Performance to see your calculated weights

Thursday 10/20/2016 – CrossFit WOD

A.5 Rounds:Row 20 Cals20 GHD Situps12 Power Snatch B.5 Rounds:40yd Sled Push – heavy10 Burpees as fast as possible Open Brickhouse Performance to see your calculated weights

Wednesday 10/19/2016 – CrossFit WOD

A.Back Squat:ramp to heavy triple B.5 Rounds not for time:6 Back Squats @ 70% of A10 DB/KB Incline Bench Press10 Single Arm DB/KB Shoulder Press C.AMRAP in 1050 Double Unders10 Toes to Bar Open Brickhouse Performance to…

Tuesday 10/18/2016 – CrossFit WOD

A.5 Rounds:1:30 Row for CalsRest 30 sec1:30 SledgehammerRest 30 secNotes:score is total cals on rower B.5 Rounds:15 GHD Situps10 Strict Pullups Open Brickhouse Performance to see your calculated weights

Monday 10/17/2016 – CrossFit WOD

A.Power Snatch 7×1 @ 80% B.Clean and Jerk 7×1 @ 80% C.21-15-9-21-15-9Stone to Shoulder (115 / 75)Bench Press (155 / 105) Open Brickhouse Performance to see your calculated weights

Saturday 10/15/2016 – CrossFit WOD

A.Snatch 7×1 @ 80% B.Power Clean and Jerk 7×1 @ 80% C.21-15-9Bar Facing BurpeeOverhead SquatChest to Bar Pullup Open Brickhouse Performance to see your calculated weights

Friday 10/14/2016 – CrossFit WOD

A.Front Squat w/ 2 sec bottom pause:ramp to heavy set of 3 B.Front Squat w/ 2 sec bottom pause:5×3 @ 90% of heaviest set in A C.Snatch Balance6×3 – go by feel D.3 Rounds:400m Run200m Jog200m Run200m…

Thursday 10/13/2016 – CrossFit WOD

A.With a Partner …5 Min Max Cals Row5 Min Max Push Press (115 / 75)2 Min Rest5 Min Max Cals Row5 Min Max Push Press (115 / 75)5 Min Max Stone Bear Hug Hold (115 / 75)…

Wednesday 10/12/2016 – CrossFit WOD

A.EMOM for 105 Snatch – touch and go B.Deadlift 6×3 @ 80% C.5 Rounds not for time:10 KB/DB Bench Press15 GHD Situps10 Strict Pullups20 Wallball Twists Open Brickhouse Performance to see your calculated weights

Tuesday 10/11/2016 – CrossFit WOD

A.5 Rounds:1 Min Max KB Swing (1.5pd / 1pd)1 Min Rest1 Min Max Double Unders1 Min Rest B.4 Rounds not for time:10 Strict Handstand Pushups10 Back Squats – ramping to 10RM Open Brickhouse Performance to see your…

Monday 10/10/2016 – CrossFit WOD

A.Power Snatch 7×1 @ 80% B.Clean and Jerk 7×1 @ 80% C.With a Partner5 Rounds:Row 10 Cals5 Burpee Box Jumps (24″ / 20″)8 Thrusters Open Brickhouse Performance to see your calculated weights

Saturday 10/08/2016 – CrossFit WOD

For time:Row 2k100 BurpeesRun 2 Miles Open Brickhouse Performance to see your calculated weights

Friday 10/07/2016 – CrossFit WOD

A.Back Squat:6×2 – ramping to 2RM B.4 Rounds not for time:10 Back Squat10 Strict Pullups10 Hip Extensions10 Single Arm DB/KB Row (10 each side) Open Brickhouse Performance to see your calculated weights

Thursday 10/06/2016 – CrossFit WOD

A.Snatch 5×2 @ 75% B.Power Clean and Jerk 5×2+1 @ 75% C.Row 1krest 2 min 3 Rounds:Run 400m30 Sledgehammersrest 30 sec between rounds rest 2 minRow 1k Open Brickhouse Performance to see your calculated weights

Wednesday 10/05/2016 – CrossFit WOD

A.Front Squat w/ 2 sec bottom pause:ramp to heavy set of 5 B.Front Squat w/ 2 sec bottom pause:5×5 @ 90% of heaviest set in A C.3 Rounds not for time:12 Weighted Step Up right12 Weighted Step…

Tuesday 10/04/2016 – CrossFit WOD

A.AMRAP in 205 Rope Climbs – legless if you have it10 Bar Pushups20 Situps B.Coach led mobility Open Brickhouse Performance to see your calculated weights

Monday 10/03/2016 – CrossFit WOD

A.Power Snatch 7×2 @ 75% B.Clean and Jerk 7×2+1 @ 75% C.5 Rounds:1 Min Max Clean1 Min Max Sledgehammers1 Min Rest Open Brickhouse Performance to see your calculated weights

Saturday 10/01/2016 – CrossFit WOD

A.Snatch: 7×2 @ 75% B.4 Rounds not for time:12 Strict Pullups12 Box Jumps (30″ / 24″)12 Strict Handstand Pushups12 Glute Ham Raises Open Brickhouse Performance to see your calculated weights

Friday 09/30/2016 – CrossFit WOD

A.Teams of 2 – AMRAP in 2020 Sledghamer Strikes20 Hang Power Snatch B.Front Squat w/ 2 sec bottom pause:7×1 – ramping to heavy single Open Brickhouse Performance to see your calculated weights

Thursday 09/29/2016 – CrossFit WOD

A.Power Clean and Jerk 7×3+1 @ 70% B.AMRAP in 1030 Double Unders10 Handstand Pushups – rest 2 minutes AMRAP in 10Row for Cals (30 / 20)20 KB Swing – AHAP Open Brickhouse Performance to see your calculated…

Wed 9/28/2016 – CrossFit WOD

A. Back Squat: 5×4 – ramping to 4RM B. Snatch Balance: 5×2 – ramping to heavy double C. 4 rounds for time: Row 20 Cals 20 Overhead Squat Open Brickhouse Performance to see your calculated weights

Tue 9/27/2016 – CrossFit WOD

A. Clean and Jerk 7×3+1 @ 70% B. Power Snatch 7×3 @ 70% C. 10-8-6-4-2 Squat Clean 50-40-30-20-10 Abmat Situp Open Brickhouse Performance to see your calculated weights

Mon 9/26/2016 – CrossFit WOD

A. Not for time: 10-8-6-4-2 Floor Press 5-4-3-2-1 Rope Climb – legless if you have it B. AMRAP in 10 10 Sumo Deadlift High Pull 10 Wallballs Open Brickhouse Performance to see your calculated weights

Programming: Week of Sep 19

Whitney, Mary Beth, and Sientje looking strong as hell at Barbells and Brews last weekend. After another successful benchmark week we are back to accumulation. Remember to prioritize skill, technique, and mental gainz over intensity for this…

Programming: Week of Sep 12

Never forget. The mass loss of life inside just a single hour on the morning of Sep 11, 2001 approached that of those lost during the 8 years of our revolution against the British. This week we…

Programming: Week of Sep 5

Max and Coach Zach chilling out pre-WOD. Monday – Labor Day WOD 9am Class Only “Filthy Fifty” For time: 50 Box Jumps (24″ / 20″) 50 Jumping pull-ups 50 KB Swing (1.5pd / 1pd) Walking Lunge, 50…

Programming: Week of Aug 29

We are all so proud of Coach Sami who went way out of her comfort zone this weekend in honor of her mom Mary. This Friday we’ll be doing “Mary L”, a variation of the classic CrossFit…

Programming: Week of Aug 22

A flash back to Memorial Day fun with our friends in Salem. We can’t wait to get back together with these guys again soon. 982lbs of PRs from last week! Not much else can be said about…

Testing Week: Aug 15

Whitney Massey last year vs this year. 20lbs lighter and strong as hell! Testing week! It’s time to have fun and apply all of that quality training over the last 3 weeks into full on CrossFit intensity….

Programming: Week of Aug 8

The 9am Honey Badgers post “Boat Race”. It’s week 3 and time to take it up a notch. Remember the theme for Week 3 is “Controlled Intensity”. We are building on the skill work, crisp reps, volume…

Programming: Week of Aug 1

Coach Whitney at the USA Masters Games in Greensboro and Coach Sami at the Guardian Games in Radford. Our second accumulation week of this phase. Still focus on skill and staying aerobic. Next week we shift into…

Programming: Week of July 25

Donald Jackson last week putting on a show at the RVA Open. 90 PRs logged during last week’s testing and now it’s time to reboot. This week we go back to accumulation with the focus on skill,…

Programming: Week of July 18

Amelia’s last workout at BHC. To say this one will be missed is an understatement beyond words. Thanks Amelia for being a great role model for the community! It’s week 4 of our second 4 week phase,…

Programming: Week of July 11

Mary Beth at her first ever Olympic Weightlifting meet and Channing / Melody / Josh / Brian at SuperFit Charlotte this weekend! Week 3 of our 2nd 4 week phase. This week we are increasing the intensity…

Programming: Week of July 4

Slip and slide functional fitness was on display this weekend! Week 2 of our 2nd 4 week phase. This week we are still in accumulation so keep the focus on skill. Next week we begin intensification leading…

Programming: Week of June 27

The PR Board during last week’s testing. It was a successful end to our first 4 week training phase in the new 2016 plan. Now we are on Phase II / Week 1. The accumulation begins again…

Testing Week: June 20

13.1 miles demolished by Jessi and Coach Melody on Saturday. Monday A. Clean and Jerk 1RM B. “Elizabeth” 21-15-9 Squat Clean (135 / 95) Ring Dip Tuesday A. Press 1RM then Max(-1) @ 75% B. Teams of…

Programming: Week of June 13

This was just too good not to post. Happy 17th Anniversary to Troy and Kim! Monday A. 3 Rounds for total time: 15 Back Squats (225 / 155) – out of rack 15 Strict Handstand Pushups 15…

Programming: Week of June 6

Alex and Billy eloping this past week in Yosemite National Park! Monday A. Superset: Handstand Pulses 3×20 Sandbag Banded Glute March 3×2 minutes B. Superset: Push Press: 5×3 ramping to 3RM Rope Climb 5×3 – legless if…

Programming: Week of May 30

Tomorrow is Memorial Day Murph at Railyard CrossFit! Be sure to RSVP here so we get a good head count for the event. This is going to be like a long overdue family reunion. Don’t miss out!…

Testing Week: 5/23

It’s the fabled testing week. Try to relax and have fun with these. The entire point for *you* is to get a baseline on weightlifting, gymnastics, and CrossFit style energy systems to progress and track over the…

Programming: Week of May 16

Memorial Day Murph: We are stronger united! This year we are heading over to team up with our former coaches and friends at Railyard CrossFit. We want as many Brickhouse athletes as possible to make it. Be…

Programming: Week of May 9

Monday A. EMOM for 20 1 Clean + 2 Front Squats + 1 Split Jerk – ramp up / down starting at 60% clean and jerk B. Coach led mobility Tuesday A. Mashup – Min 0: 3…

Ginny’s Road to 100lbs Lost…and Now Beyond

We are so stinking proud of Ginny for accomplishing her goal and sticking with it through thick and thin. She’s had some bumps along the way, it required a lot of work, it required support, but most…

Programming: Week of May 2

Brickhouse and Railyard CrossFit representing this weekend at SuperFit Raleigh! Monday WOD A. TRI Strength: Back Squat B. For time: 800m Run 21 Overhead Squats (95 / 65) 50 Double Unders 400m Run 15 Overhead Squats (95…

Programming: Week of April 25

Monday WOD A. TRI Strength: Clean and Jerk – drop and reset B. For time: 50 Cal Row 40 Front Squats (135 / 95) 30 Toes to Bar 20 Shoulder to Overhead (135 / 95) 10 Bar…

Programming: Week of April 18

Monday WOD A. TRI Strength: Snatch – drop and reset B. 5 Rounds for time: 400m Run 10 Overhead Squats (135 / 95) Tuesday WOD A. TRI Strength: Power Clean to Push Jerk – touch and go…

Programming: Week of April 11

Monday WOD A. TRI Strength: Back Squat B. For time: 21 Handstand Pushups 21 Ring Dips 21 Pushups 400m Run 15 Handstand Pushups 15 Ring Dips 15 Pushups 400m Run 9 Handstand Pushups 9 Ring Dips 9…

Programming: Week of April 4

Monday WOD A. TRI Strength: Back Squat – 60 Sec Handstand Walk or Handstand Pulse Practice between sets B. 4 Rounds for time: 400 Meter Run 12 Burpee Box Jumps (24″ / 20″) 12 Strict Handstand Pushups…

CrossFit Games Open: Week of March 28

Monday WOD A. “CrossFit Games Open 16.5” 21-18-15-12-9-6-3 Thruster (95 / 65) Bar Facing Burpee B. Coach led mobility Tuesday WOD A. “Team Triple 3s” For Time: Row 3k 300 Double Unders Run 3 Miles – one…

CrossFit Games Open: Week of March 21

Monday WOD A. “CrossFit Games Open 16.4” AMRAP in 13 55 Deadlifts (225 / 155) 55 Wallballs 55 Calorie Row 55 Handstand Pushups B. Coach led mobility Tuesday WOD Prepping for what’s yet to come … A….

CrossFit Games Open: Week of March 14

Monday WOD A. “CrossFit Games Open 16.3” AMRAP in 7 10 Power Snatch (75 / 55) 3 Bar Muscle Ups B. Coach led mobility Tuesday WOD Prepping for what’s yet to come … A. Superset: TRI Strength:…

CrossFit Games Open: Week of March 7

Monday WOD A. “CrossFit Games Open 16.2” Complete before the 4 Min Mark: 25 Toes to Bar 50 Double Unders 15 Squat Cleans (135 / 85) Complete before the 8 Min Mark: 25 Toes to Bar 50…

Eddie Moore: Athlete Profile

Brickhouse Coach and Operator Zach Bennet had hounded Eddie Moore for about a year about the meaning of fitness means, and after doing what Eddie calls “the bro pump” for a while he decided to join Zach…

CrossFit Games Open: Week of Feb 29

Our new Full Time Coach Jessica is on her way! Here she is getting coached by someone who is kind of a big deal, for reals. Monday WOD A. “CrossFit Games Open 16.1” AMRAP in 20 25′…

Open Prep: Week of Feb 22

Congrats to the Brickhouse Athletes who rocked it this weekend on Patrick Henry High School Girls State Champion Swim Team! The CrossFit Games fun begins with the first workout announcement on Thursday! Sign up now! This year…

How To Get Through Your Slump: A Ben Guide to Getting Your Mojo Back

As the Original CrossFit in Roanoke, Virginia we have athletes that have been training with us for 6 years. When you first leap into CrossFit, it can be an exciting experience and most embrace it like a…

Open Prep: Week of Feb 15

Just 2 more weeks until the Open. Sign up now! Monday WOD A. TRI Strength: Clean and Jerk – drop and reset B. 1 Power Clean + 3 Hang Clusters – 5×1 ramping up starting at 50%…

Are You Too Sick To Workout?

Tis’ the season for sniffles, sore throats and heaven forbid the flu. Sooner or later we’re faced with the question “Am I too sick to work out?” Our very own Brickhouse athletes Arlesia Jones and Amelia Canright…

Open Prep: Week of Feb 8

If you want to look cool like these guys, then you need to sign up for the Open! Serious up, this is THE event of the year for every CrossFitter in the world. Sign up now and…

Open Prep: Week of Feb 1

Two of the coolest women on the planet are finally back from their latest adventure. Welcome home Jen and Austin! Now that we are back in shape after the holidays and most are starting the nutrition challenge,…

New Year Burners: Week of Jan 25

We asked athletes to skip the WOD this weekened and do something active and fun with their friends and family. Thanks for sharing your time out of the gym! Monday WOD TRI Strength: Cluster For Time: 750m…

New Year Burners: Week of Jan 18

Monday WOD TRI Strength: Squat Snatch “March on Washington” AMRAP in 20 8 CTB Pullups 11 Squat Snatch (95 / 65) 63 Double Unders 11 Medball V-Ups 8 Handstand Pushups Tuesday WOD TRI Strength: Front Squat 5…

New Year Burners: Week of Jan 10

Brickhouse Athletes crushing some food and drink this weekend. The CrossFit lifestyle can easily become a neurotic, stressful experience to those that fall into the dogma trap of Paleo Nazis and/or the “Go Hard or Go to…

Athlete Profile: Rob Gum

Rob discovered Brickhouse CrossFit about two years ago, and it was through the Olympic lifting aspect of CrossFit that intrigued him most. One day while talking with Coach Adam Dickerson about WODs and CrossFit it occurred to…

New Year Burners: Week of Jan 3

The beginning of the year means 2 things in CrossFit: 1. You slayed some serious calories over the holidays and need to lean out. 2. The CrossFit Games Open is 2 months away! This means we can…

Community Building: Week of 12/28

Christmas Eve in the ED. We are so fortunate to have incredible community members in the health care profession. I’ve personally been a benefactor as have several of our coaches and athletes. When you are in the…

Community Building: Week of 12/21

The “12 Days of Christmas” WOD. These smiles didn’t last long at all. Monday WOD TRI Strength: Squat Clean – 10 min timecap, touch and go only, just feeding the system some initial numbers Teams of 2…

Community Building: Week of 12/14

Awesome time at the Holiday Party! A huge thanks to everyone in the community and Metro for having us for a second year. This week is a continuation of last week. More special exercises with a focus…

Brickhouse Party Pants In Full Force

Rise and shine athletes! What a great party last night at Metro! Thanks for coming out, braving the closed streets if Downtown Roanoke and joining good friends for a little R&R Brickhouse style. It was so fun…

Community Building: Week of 12/7

* Donald Jackson lifting on the big stage at the American Open! * It’s Holiday Party Week! Get over and RSVP now on the Facebook Event Page This week we have a lot of traditional strength with…

TRI Strength Training: True Relative Intensity

If you want to maximize your strength progress in our new system, it’s critical that you use the updated Brickhouse Performance to plug in your results each day, and subsequently use the weights it tells you to…

Zach Bennett joins Brickhouse CrossFit as a Full Time Coach and Operator

The future of Brickhouse CrossFit is looking brighter than ever. Amanda and I have re-dedicated ourselves to our original vision of the highest possible quality of training grounded by a purely positive, loving and supportive community. Such…

Community Building: Week of 11/30

* Community. It builds you! * Stop what you are doing and vote on the Holiday Party venue Amanda posted in the Private Facebook Group One holiday feast down and now the season truly kicks in. We…

A Farewell and a New Beginning

“Don’t cry because it’s over, smile because it happened.” – Dr. Seuss It is with celebration yet sadness that we announce Adam and Dre will be moving to Charlotte, NC to continue their life adventure. Dre has…

All the Exercising: Week of 11/23

* Whitney Massey with a 12 minute PR at the Star City Half Marathon yesterday! * All week this week all Brickhouse Apparel is 15% off! Exercising is off the hook this week. Tue is a BURNER!…

All the Exercising: Week of 11/16

* Robert Farmer after completing the Spartan Trifecta this weekend! * Get this on your calendar ASAP: The After Burn workout at Highland Park for the day after Thanksgiving. Drop Black Friday like a bad habit and…

All the Exercising: Week of Nov 9

It’s going down this weekend, the 3rd annual Team SuperFit Roanoke. This has been a really special event each year for several reasons. First, the format is a 4 person team (MMFF). This is just down right…

All the Exercising: Week of 11/2

* Awesome costumes for the Halloween Thriller WOD! * We have so many great things going on right now. First, thanks to everyone that contributed to #soctober! Everything has been delivered to the Roanoke City Schools Homeless…

Opening Up about the Old RVCF: How me giving into hate injured the BHC culture

“Always remember others may hate you, but those who hate you don’t win unless you hate them. And then you destroy yourself.” – Richard Nixon At the pinnacle of personal demise and public humiliation, Nixon drops a…

All the Exercising: Week of Oct 26

* Carrie Harris places 2nd at the Pittsburgh Spartan in her first ever time competing in the Elite Heat! Incredible athlete plus an incredible smile! * If you didn’t get the memo last week you will surely…

Beard Session: What “Rx” Actually Means

How important is “Rx’d?” For many athletes that train at Brickhouse, being able to write “Rx” beside scores on the board is a right of passage. Some think that they have not reached “athlete” status until they…

All the Exercising: Week of Oct 19

* Brie Jackson with her dad at the Baltimore Marathon. Brie ran a 3:39:31 qualifying for the Boston Marathon! * If you haven’t read about all the fun happening in the new CrossFit cycle, click here to…

The Next CrossFit Cycle: All The Exercising!

The #asscycle has been a huge success. People have made massive #gainz on their squat without even realizing it, all while having fun and feeling the burn. Just for reference, most started out doing 20 rep backsquats…

Athlete Profile: Jim Franko

Exercise has always been a great stress reducer for Jim Franko, and in the summer of 2013 his wife suggested that he look into Crossfit. He did some research about CrossFit, phoned Brickhouse and met with Amanda,…

Touch and Go Olympic Lifting: The How and the Why

Scrolling through Instagram on a rainy afternoon I see my favorite Olympic Weightlifter hitting “Isabel”. Rob Blackwell has been a lifter and coach at California Strength for as long as I’ve been following them. His speed under…

Oooooh yeah! The Macho Man is Here!

It’s that time of year again! Last year we went for a pure “Macho Man” (EMOM for as long as possible) but this year we are going for a 15 Minute EMOM of it with weights based…

Are You Doing it Wrong?

Brickhouse CrossFit is at another peak as last weekend’s Garage Games showed. Without a doubt is was the best year yet and everyone kept talking about the electricity and “vibe” of the day being better than ever…

Outcome is an Illusion, the only Reality in Life is Process

Everywhere I look I see people chasing outcomes, like a dog chasing its tail. Amanda and I were sitting in the garage after a workout today, she looks down at the Nike logo on her sweatpants and…

The 20/40/60 Rule in CrossFit

When you are 20, you are worried about what others think about you. When you are 40, you no longer care what others think about you. When you are 60, you realize that nobody was ever thinking…

Events Announced for the 2015 Brickhouse Garage Games

Now that Hitler’s coaches have leaked the plans, we might as well make them all public. Event 1: “Ozzybel” In Dave Castro style we tossed this one to the BHC community and the response was overwhelming for…

Training: Week of Sep 14

Good times are ahead this week! The Metabolic and Sport tracks have been progressing toward a 1RM Back Squat this week. Follow the progression template and have fun! This number will be used for a very “special”…

Athlete Profile: Ben Masters

Ben Masters grew up playing soccer at a fairly competitive level but an injury in high school kept him from playing in college. Athletics became less important to him until after joining the police department. Ben was out…

The Brickhouse Black Hope Journal: Find Your Power

At the end of the 2015 CrossFit Open Cody Abell had wrapped up a full year of CrossFit classes and decided to take his training more seriously. Going to Coach Jay, Cody recalls saying that he “wanted to be as good…

Coach Neal Leaves For Atlanta

Today marks a tick on the histogram of Brickhouse CrossFit. In 2010 Coach Neal Jamison walked up the stairs to our tiny first location in Roanoke and pronounced “you beat me to it.” A few days later…

The Brickhouse Black Hope Journal: My Bones Are On Fire

At the end of the 2015 CrossFit Open Cody Abell had wrapped up a full year of CrossFit classes and decided to take his training more seriously. Going to Coach Jay, Cody recalls saying that he “wanted to be as good…

Beard Sessions: The Bench Press

One of the main strength weaknesses that Brickhouse CrossFit has as a gym is our pressing strength. Leg strength is very valuable and important, but to be well-rounded we need pressing and pulling strength as well. Jerks,…

Training: Week of June 29

Mark your calendar and RSVP on Facebook for this Saturday’s July 4th WOD Wars! Also, it’s a new month and a new cycle. This cycle we’ll be hitting squats on Wednesdays. It will be Paused Back Squats…

Athlete Profile: Lindsay Tondryk

Lindsay discovered Brickhouse in October 2014 after watching the CrossFit Games on ESPN. She thought that the workouts looked fun, and noted that the athletes looked amazing — they were muscular, and female athletes weren’t skinny. The…

Training: Week of June 22

Last week of the June cycle and it’s the fun week! It’s time to put all of that training this month against some classic CrossFit benchmarks. For those of you on the Metabolic track, you will be…

Athlete Profile: Patrick Ward

Patrick learned about CrossFit through his brother, who had lost about 100 pounds through CrossFit programming. Patrick, who had always been athletic through rock climbing, road cycling, and kayaking, didn’t need to lose weight. Yet he decided…

Beard Sessions: Texas Method

It’s pretty simple really. When you are a novice lifter, every time you touch the barbell you should be able to lift heavier. So if you did 5 sets of 5 reps of squat on Monday, you…

Training: Week of June 15

Week 3 of the June Cycle. Weightlifting intensity peaks with some of you going for Maxes on Deadlift and Overhead Squat. Monday Metabolic Deadlift: 6RM TNG – heavier than last week’s 8RM Sport Deadlift: 1RM All Tracks…

Athlete Profile: Nadean Carson

Nadean started CrossFit in 2012 at another affiliate, got injured, and decided to quit a year later without being able to recover. Still in love with the challenge of CrossFit she asked several people who had worked…

Training: Week of June 8

Week 2 of the June cycle! We have some fun WODs mixed in as Metabolic continues progressing higher rep Deadlifts and Paused Front Squats, Sport continues to progress to a Deadlift and Overhead Squat 1RM. Remember to…

Training: Week of June 1

The June training cycle begins! We’ll be hitting Deadlifts on Mondays and Squats on Fridays again. Metabolic will progress Deadlifts at higher reps while Sport will progress to a 1RM. On Fridays, we will progress Front Squats…

New Freestyle Class at Brickhouse

Book your Freestyle classes now! Book a Class We’re excited to round out our Specialty classes at Brickhouse CrossFit with a gymnastic focused class called: Freestyle. Adding this to the mix of our Olympic Weightlifting, Mobility, and…

Training: Week of 5/25

Week 4 of the May cycle and it’s an all CrossFit week! It’s time to take all of the training accumulated over the past 3 weeks and apply it to some classic benchmarks! Monday – 5th Annual…

Training: Week of 5/18

Week 3 of the May cycle. Squat and Deadlift intensity increases with continued focus on Olympic Lifting skill, positioning, and stability. Next week is “deload” week starting with Memorial Day Murph on Monday! Monday Metabolic EMOM for…

Job Opening: Member Specialist, Part Time

Hours: Monday – Friday, 7:30am – 12pm Location: Brickhouse CrossFit Start Date: June 1st, negotiable No doubt this person Jason Guck will need lots of positive energy, passion for providing an amazing experience to our clients and…

Beard Sessions: Making Sense of Lifting Cycles

“If you want to be a world-class discus thrower, you don’t throw a Frisbee every day. OK, look. If you’re going to be a professional dart player, and I give you two darts a day to throw,…

Training: Week of 5/11

Week 2 of the May cycle. Squat and Deadlift intensity increases with continued focus on Olympic Lifting skill, positioning, and stability. Monday Metabolic 1 Clean + 5 Thrusters Max then 1×95%, 1×90% Sport Clean and Jerk (drop…

Training: Week of 5/4

The May cycle begins. We’ll be hitting Clean and Jerk complexes each Monday, Snatch variations and Deadlift 5RMs each Wed, and heavy squatting on Friday. Tues / Thur will be longer aerobic sessions with a gymnastics endurance…

Athlete Profile: Tiffany Ovbey

Tiffany discovered Brickhouse in March of 2012 through her friend Kristen. Tiffany and Kristen are both avid volleyball players and met through a local league. After witnessing Tiffany’s competitive edge, Kristen suggested she visit Brickhouse. The rest…

Training: Week of 4/27

It’s the mythical Deload week. This week we drop the weightlifting intensity and take our new strength, gymnastic skills, aerobic and lactate engines out for a spin! Monday Metabolic “Elizabeth” 21-15-9 Squat Clean (135 / 95) Ring…

Waiting List for Brickhouse Black

We have reached the initial capacity for the Brickhouse Black Coaching program. To ensure the highest quality for the those that have committed to this path, we are not taking on any new athletes into this program…

Athlete Development: Testing vs Training

While testing creates a mental state of pass/fail, training creates a mental state of doing what is necessary to improve fitness. There is no failing in training, there is only success. You can only fail if you…

Athlete Development: Understanding vs Realization

This Sunday morning officially kicked off “Coffee Time – Outside Edition” for Amanda and I. Amanda has previously written about our Coffee Time, where we relax together in the morning with coffee and talk about all aspects…

Training: Week of 4/20

Monday Metabolic Back Squat with 2 sec bottom pause: 5RM then 5×95%, 5×90% – heavier than last week Sport Back Squat: 6RM Overhead Squat with 2 sec bottom pause: 2RM All Tracks 4 Rounds: 40yd Sled Drag…

5th Anniversary WOD: A tour of CrossFit history in Downtown Roanoke

Have you ever heard the Brickhouse CrossFit old timers talking about pushing the prowler down the alley at 310 Salem, or the really old timers talking about wallballs against the city parking garage on Kirk and Jefferson?…

Athlete Profile: Tammy Wiley

Tammy started her CrossFit journey three years ago when she saw a Reebok add on TV featuring a female athlete flipping a tire. That image became imprinted in Tammy’s mind, and she was determined to flip tires (and much…

Beard Sessions: A Little Open Perspective

    So the 2015 Reebok CrossFit Games…

Programming: Week of April 13

Monday Metabolic Back Squat with 2 sec bottom pause: 5RM then 5×95%, 5×90% – heavier than last week Sport Back Squat: 8RM Overhead Squat with 2 sec bottom pause: 3RM All Tracks 5 RFT 40yd Sled Push…

Brickhouse Basics: Counting Macros

Have you heard the buzz about #IIFYM or do you have current protein, carbohydrate and fat recommendations for your diet? Come spend the hour with us at Brickhouse CrossFit in this interactive workshop to talk about the…

Programming: Week of April 6

The 2016 Open Training year officially starts now. Be sure to read up on our plans and programming changes. Monday Metabolic Back Squat with 2 sec bottom pause: 5RM then 5×95%, 5×90% – heavier than last week…

2015 CrossFit Programming Plans

For Amanda and I, the end of the Open season is always a time to reflect upon the previous year. What worked, what didn’t, are there any common weaknesses across the community, and what are we going…

Brickhouse Black Athletes Chassity Martin and Richard Goodpasture advance past the CrossFit Games Open

It has been an honor and privilege to work with these two athletes and I’m so excited that they both have advanced to the next stage of qualification for the 2015 CrossFit Games. In 2013 Chassity made…

Programming: Week of March 30

Next week it’s back to the business of training. This week is a little taste of what’s to come. We are going to practice, stabilize, and strengthen all fundamental positions in gymnastics and weightlifting. Expect a lot…

Meet Me At The Bar – Ladies Night

Ladies, mark your calendars for the next Brickhouse CrossFit Meet Me At The Bar on April 3rd at 6:30PM. We have a special guest, Bettina Altizer, joining us to instruct the Deadlift and coach a one rep…

Programming: Week of March 23

Monday All Tracks “CrossFit Games Open 15.4” RX: AMRAP in 8 3-6-9-12-15-18-21… HSPU 3-3-3-6-6-6-9-9-9 …. Clean Scaled: AMRAP in 8 10 Push Press (95 / 65) 10 Cleans (115 / 75) – no Jerks allowed Alternate Workout…

Programming: Week of March 16

Monday All Tracks “CrossFit Games Open 15.3” RX: AMRAP in 14 7 Muscle Ups 50 Wallballs 100 Double Unders Scaled: AMRAP in 14 50 Wallballs 200 Jumprope Singles Alternate Workout * athletes that did FNL and don’t…

Brickhouse CrossFit Celebrates 5 Years in Roanoke

It’s a date. Brickhouse is turning five years old in April and we can’t wait to celebrate with you! On Saturday, April 18th at 9:30AM we will meet at our current location for a special WOD that…

Athlete Profile: Cody Abell

Cody discovered Brickhouse CrossFit after talking to a few friends in Tennessee. When he told them he was moving to Roanoke, they all said one word: Brickhouse. So the choice was obvious for him. Cody didn’t have a serious athletic background…

From Around the Box: Beautiful Bodies

Written by Jamie Brown Recently my cousin, Jolie, posted something online about how unhealthy a talk show host looked. The host was lauded for her beauty by critics and fellow starlets, but in reality she was severely…

Programming: Week of March 9

Monday All Tracks “CrossFit Games Open 15.2” At Minute 0: 2 Rounds of 10 OHS 10 CTB Pullups At Minute 3: 2 Rounds of 12 OHS 12 CTB Pullups At Minute 6: 2 Rounds of 14 OHS…

Athlete Profile: Brittany Broughton

An athlete from the time she was a young girl, Brittany played soccer, ran track and swam in high school. As a young adult, she was doing CrossFit on her own at a local gym, but she…

Beard Sessions: Weightlifting Etiquette

Written by Adam Dickerson, Head CrossFit Coach Let’s talk weightlifting etiquette for a second. There are a couple of things that can get you in trouble with me if you are in my weightlifting classes (i.e. not…

Programming: Week of March 2

Monday All Tracks “CrossFit Games Open 15.1” AMRAP in 9 15 Toes to Bar 10 Deadlifts 5 Snatches Immediately go into 15.1a 6 Minute Timecap 1RM Clean and Jerk Alternate Workout * athletes that did FNL and…

Mental Toughness: Why Some Athletes Choke In Competition

These athletes pushed it hard when they needed to. Went to that place. But reaped the reward. Each year the Open can bring on anxiety, fear, and questioning of ones abilities. It can also bring on excitement,…

Brickhouse CrossFit Has Given Me My Life Back

Sometimes we have the fortunate opportunity to open emails like the one below in the morning. They keep us going strong, remind us that we can’t stop, and gives us hope that our vision at Brickhouse is…

Friday Night Lights: Special Guest Appearances

The opening week of the CrossFit Games season just got better. Our friends from CrossFit Lynchburg and CrossFit Radford will be in the house with some of their top athletes including SuperFit ECC Pro Division competitors Joey…

15.1 SWAG

Written by Whitney Butts We all want to know what kind of pain Dave Castro is going to put us through, but let’s be real. We can speculate all day but none of us really know how…

Brickhouse is Hiring Coaches – Join Our Team

Are you ready to be part of an incredible community of Brickhouse athletes that support each other, lift each other up and celebrate together continuously? How about becoming part of our experienced team of coaches that deliver…

Recap of CrossFit Games 2014

This week at Brickhouse CrossFit we are gearing up for the first qualifying step to the CrossFit Games, The Open, during Friday Night Lights. Please register to participate in the Open and choose Brickhouse as your affiliate…

Programming: Week of Feb 23

This is it, the most exciting time of the year, the beginning of the 2015 CrossFit Games season! Friday Night Lights is on! Note: Sport Track finishes taper into Open and will have little to no extra…

Brickhouse CrossFit Open 2015 SWAG Contest

Scientific/Semi Wild-Ass Guess The 2015 CrossFit Games Open starts in one week at Brickhouse CrossFit during Friday Night Lights! We’re excited as we watch the team roster grow with participants and we’re looking forward to all the…

Programming: Week of Feb 16

2 Weeks out from Friday Night Lights and the start of the CrossFit Games season! Note: Sport Track continues taper into next week. Optionally attend Oly classes Mon/Wed/Sat. Otherwise stick to only light aerobic and mobility on…

Programming: Week of Feb 9

3 Weeks out from Friday Night Lights and the start of the CrossFit Games season! Monday Metabolic Track 14 Minute Time Limit: Row 60 Calories and 50 Wallball buy in then AMRAP for remainder 5 Power Cleans…

Meet Me At The Bar – Guy’s Night

Gentlemen, mark your calendars for Brickhouse’s first Guy’s Night – Meet Me At The Bar. We’ll see you Friday, February 20th at 6:30PM for some heavy lifting and then carrying the party to Soaring Ridge brewery for…

Beard Sessions: Open Prep

Written by Adam Dickerson, Head CrossFit Coach γνωϕι σεαυτον “Know thyself” – Inscription, Temple of Apollo at Delphi “To give anything less than your best, is to sacrifice the gift.” – Steve Prefontaine In my younger days,…

Programming: Week of Feb 2

Congrats on completing the brutal Jan portion of the Pre-Open training cycle, especially to those new athletes who started their first day at Brickhouse on a “Lactate Monday”. Now we are 4 weeks out and it’s smooth…

Athlete Profile: Liz Fox Johnson

  In November 2012 Liz Johnson finished a year of extensive travel for work and found she wasn’t as healthy as she would’ve liked. She saw a Facebook post from a friend who had just started at Brickhouse and was…

Road to the CrossFit Masters Vol 4: Frustration and Re-focus

Today marks 5 1/2 months post surgery. The above left shows the total amount of flexion I can get with the index and middle finger, right shows the total amount of extension I can get with the…

Enroll Now for February Beginners Class

“I have been very impressed with Coach Channing. As someone who is never done CrossFit, I was very concerned with learning proper techniques and the scalability of the workouts. Coach Channing really made it easy to get…

Friday Night Lights at Brickhouse CrossFit

“Today was one of my favorite days in the box……. Great stuff today everybody!” Donald summed it up best one year when he said it was one of his favorite days at the box. We are looking…

From Around the Box: The Journey of Recovery

Written by Jamie Brown “Recovery” is a word that requires experience in order to truly understand the weight of its meaning. To those that have never experienced true recovery, it is a positive word that means a…

The CrossFit Open at Brickhouse CrossFit, Part 2

Are you ready for an incredible Open this year at Brickhouse CrossFit? Energy is already high and this year our athletes seem focused without anxiety. That’s already a win in our book. This will be our fifth…

Programming: Week of Jan 26

If you haven’t already, be sure to read about the 2015 Pre-Open training cycle. Deloading a bit this week in lifting intensity and gymnastics volume. Monday Pre-WOD: Metabolic Track Squat Therapy Front Squat with 2 second bottom…

The CrossFit Open 2015 at Brickhouse CrossFit, Part 1

There is excitement in the air at Brickhouse lately and it can be attributed to the upcoming 2015 CrossFit Competition Season. It all starts with the worldwide CrossFit Games Open when five workouts will be released over…

Fifty Shades: The Break-Up and The Make-Up

Who’s ready for a friendly couples competition? Seeing how Valentine’s Day coincides with the premiere of one of the most anticipated films in recent memory, Fifty Shades of Grey, we’ve put together an in-house, two-person competition at…

Transform Yourself: Rob Gum

Let’s face it, life is tough. And just about anyone who lives on planet Earth will go through a period in their life where life’s curveballs cause you to get stuck in a rut. Recently we talked…

From Around the Box: The Big Picture

Written by Whitney Butts There are days where we all walk around with blinders. It happens to everyone. All we see is that which is directly in front of us. The here. The now. There are good…

Programming: Week of Jan 19

If you haven’t already, be sure to read about the 2015 Pre-Open training cycle. Monday Pre-WOD: Metabolic Track Back Squat: 4×5 – ramp up starting at BHP weight – go heavier than last week Pre-WOD: GPP Track…

Transform Yourself: Brittany Weeks

Whether it’s due to images in the media or stubborn cultural norms, it’s true that many women feel pressure to look a certain way. Brittany was one of many of us who struggle with body image. Recently…

Beard Sessions: Remember Where You Started

Written by Adam Dickerson, Head CrossFit Coach “It’s not about perfect, it’s about effort. And when you implement that effort into your life every single day. That’s where transformation happens. That’s how change occurs. Keep going. Remember…

Programming: Week of Jan 12

If you haven’t already, be sure to read about the 2015 Pre-Open training cycle. Monday Pre-WOD: Metabolic Track Back Squat: 4×6 – ramp up starting at BHP weight Pre-WOD: GPP Track Back Squat: 3×2 – ramp up…

Programming: Week of Jan 5

The most fun and exciting time of the CrossFit year is here! Be sure to read about the 2015 Pre-Open training cycle as some of the notation below will be different. Monday Pre-WOD: All Tracks Movement /…

Brickhouse CrossFit Pre-Open Training Cycle

We are now officially “In Season” and just under 2 months out from the largest CrossFit Community event in history. The Open is “Our” event. The CrossFit Games is like the NFL and the Regionals are like…

Transform Yourself: Mari Stewart

One of the things we love about Mari is her spirit. Whether she is on a mission or just working out for fun she uses her “sacred” time at Brickhouse as a relief from the day to…

Goal Planning Session 2015

Jay and I were sitting at the table yesterday morning enjoying our ritual “coffee time.” Out of the blue Jay said “are you ready to start winning?” We both cracked up laughing yet it is so true….

Transform Yourself: Brian Wolfe

The Brian that we see today is a completely different Brian that walked through the Brickhouse doors day one. Not only has he had a physical transformation but we think more importantly he established habits that have…

New Modular Programming Options at Brickhouse CrossFit

In 2002 Coach Glassman defined the above pyramid in the landmark CrossFit Journal article What is Fitness. This is a must read for any CrossFitter. When describing the pyramid and each component, Coach Glassman says: A theoretical…

Brickhouse Garage Games 2014

October 11, 9am – 4pm. Be there. We are excited to bring you the fourth annual Brickhouse Garage Games. It’s a big Brickhouse family event where we all come together to celebrate our community and the athletes…

Programming: Week of Sep 29

* October training cycle begins! * A few items of note: “It’s Just Exercise” week was awesome! We need to do those periodically to help remind us why we are in all of this to begin with:…

Going Forward

Written by Adam Dickerson, Head CrossFit Coach King Leonidas: “Dilios, I trust that scratch hasn’t made you useless.” Dilios: “Hardly, my lord, it’s just an eye. The gods saw fit to grace me with a spare.”…

Programming: Week of Sep 22

It’s Just Exercise The week of Sep 22 will be a week of just exercise. Each day I will post workouts on the board and we will do them. No Brickhouse Performance. No posting of the workouts…

CWOD: 9/20/2014

Oly Snatch: 2×1 @ 60% 2×1 @ 70% 1×1 @ 80% 3 Attempts at heavy single (no more than 3) Clean and Jerk: 2×1 @ 60% 2×1 @ 70% 1×1 @ 80% 3 Attempts at heavy single…

WOD: 9/20/2014

4 Person Team AMRAP in 20 P1: 60yd Dogsled Push (45 / 25) P2: Wallballs P3: Abmat Situp P4: Rest – rotate when sled returns

Athlete Profile: Mark Pace

While CrossFit may be known to outsiders as an “intense” workout, it’s scalability attracts a range of ages to the sport – from kids to seniors. While not a senior, Mark Pace is among Brickhouse CrossFit’s large…

WOD: 9/19/2014

Snatch Grip Deadlift 6-5-4-3-2 @ 3010 – use straps if you have them 21-15-9 Overhead Squat (95 / 65) Russian KB Swing – go heavy Burpee

CWOD: 9/19/2014

Active Recovery Easy Hike, Swim, Row, Airdyne, or Cycle + Mobility

WOD: 9/18/2014

Barbells for Boobs Practice “Grace” For Time: 30 Clean and Jerks (135 / 95) – rest 3 min 300 Double Unders

CWOD: 9/18/2014

BHC WOD Barbells for Boobs Practice “Grace” For Time: 30 Clean and Jerks (135 / 95) – rest 3 min 300 Double Unders Strength / Skill Handstand Tabata + 3 Rounds not for time: 20 GHD Situps…

WOD: 9/17/2014

3 RFT 800m Run 30 KB Swing (1.5pd / 1pd) 15 Ring Dips

CWOD: 9/17/2014

BHC WOD 3 RFT 800m Run 30 KB Swing (1.5pd / 1pd) 15 Ring Dips Oly Power Snatch TNG: 1×5 @ 50% 1×5 @ 60% 1xMax(-1) @ 70% 1×5 @ 60% 1xMax(-1) @ 50% Strength / Skill…

WOD: 9/16/2014

3 Rounds: 5 Rope Climbs 10 Squat Cleans (205 / 135) 15 Burpees – rest 2-4 min

CWOD: 9/16/2014

BHC WOD 3 Rounds: 5 Rope Climbs 10 Squat Cleans (205 / 135) 15 Burpees – rest 2-4 min Strength / Skill Handstand Tabata + 3 Rounds not for time: 20 GHD Situps 4 Wall Walks (nose…

WOD: 9/15/2014

“CrossFit Games Open 14.4” AMRAP in 14 60 Cal Row 50 Toes to Bar 40 Wallballs (20lb to 10′ / 14lb to 9′) 30 Power Cleans (135 / 95) 20 Muscle Ups

CWOD: 9/15/2014

BHC WOD “CrossFit Games Open 14.4” AMRAP in 14 60 Cal Row 50 Toes to Bar 40 Wallballs (20lb to 10′ / 14lb to 9′) 30 Power Cleans (135 / 95) 20 Muscle Ups Oly Full Snatch…

Programming: Week of Sep 15

Monday “CrossFit Games Open 14.4” AMRAP in 14 60 Cal Row 50 Toes to Bar 40 Wallballs (20lb to 10′ / 14lb to 9′) 30 Power Cleans (135 / 95) 20 Muscle Ups Tuesday 3 Rounds: 5…

WOD: 9/13/2014

CrossFit Group Coaching * Class Times: 9:30am 4 Person Team AMRAP in 20 P1: 200m Sandbag Run P2: Row for Cals P3: DB Snatch (alternating, Regionals Standards) P4: Rest – rotate when sandbag runner returns Track your…

CWOD: 9/13/2014

Oly Snatch: 2×1 @ 60% 2×1 @ 70% 1×1 @ 80% 3 Attempts at heavy single (no more than 3) Clean and Jerk: 2×1 @ 60% 2×1 @ 70% 1×1 @ 80% 3 Attempts at heavy single…

WOD: 9/12/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm Press 7-5-3-7-5-3 – warm up to first working set as prescribed in Brickhouse Performance. Use recommended weight for the first set of 7. Then increase…

CWOD: 9/12/2014

Active Recovery Easy Hike, Swim, Row, Airdyne, or Cycle + Mobility

WOD: 9/11/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm Squat Clean – 8 min to heavy single then 1xMax TNG @ 70% 2 Rounds of 10 Deadlifts (315 / 205) 30 Double Unders…

CWOD: 9/11/2014

Strength Weighted Strict Pullup 5×5 working to 5RM BHC WOD Squat Clean – 8 min to heavy single then 1xMax TNG @ 70% 2 Rounds of 10 Deadlifts (315 / 205) 30 Double Unders 2 L-Rope Climbs…

WOD: 9/10/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm Power Clean to Push Jerk – 10 Minutes to find 3RM TNG “CrossFit Games Open 13.4” AMRAP in 7 of the ascending ladder 3-6-9-12-15-18-21…

CWOD: 9/10/2014

Oly / Strength 1 Power Clean + 5 Push Jerks TNG – 10 min to find heavy set 1 Power Snatch + 3 Snatch Grip Push Press + 3 OHS – 10 min to find heavy set…

Road to the CrossFit Masters Vol 3: Gratitude, Body Re-comp, Icecream and Chocolate Chip Waffles

Hola, amigos. I know it’s been a long time since I rapped at ya, but things have been crazy down at la casa de Brick. (Who can get this reference?) Since last time, we’ve had 5 staff…

WOD: 9/9/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm Back Squat 7-5-3-7-5-3 – warm up to first working set as prescribed in Brickhouse Performance. Use recommended weight for the first set of 7….

CWOD: 9/9/2014

BHC WOD * no heavy sled pushes! * Back Squat 7-5-3-7-5-3 – warm up to first working set as prescribed in Brickhouse Performance. Use recommended weight for the first set of 7. Then increase the weight for…

WOD: 9/8/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm 3 Rounds of Row 1k 15 Ring Dips 20 Steps Overhead Plate Walking Lunge (45 / 25) 15 CTB Pullups 20 Wallballs – rest…

CWOD: 9/8/2014

* New Cycle * It’s time to transition to applying our new strength in the slow lifts to the Olympic lifts, particularly in TNG/CF settings. IE our training begins to take a more sport specific approach. New…

Programming: Week of Sep 8

Monday 3 Rounds of Row 1k 15 Ring Dips 20 Steps Overhead Plate Walking Lunge (45 / 25) 15 CTB Pullups 20 Wallballs – rest 3-5 min Tuesday Back Squat 7-5-3-7-5-3 – warm up to first working…

CWOD: 9/6/2014

Oly 1 Snatch + 1 Hang Snatch + 1 Snatch Balance 2×1 @ 60% 2×1 @ 65% 3×1 @ 70% Skill / Strength 5×3 Muscle Up – strict if you have them – sub banded transitions Parallette…

WOD: 9/6/2014

Cari is back with us post baby. It’s like she never skipped a beat! CrossFit Group Coaching * Class Times: 9:30am EMOM for 20: Minute 1: Sled Push – rest for remainder of min Minute 2: AMRAP…

WOD: 9/5/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm 4 RFT 12 Sumo Deadlifts (225 / 155) 50 Double Unders 12 Toes to Bar Track your progress in Brickhouse Performance. It’s free, includes weight…

CWOD: 9/5/2014

Oly 2 Cleans + 1 Jerk 1×1 @ 60% 2×1 @ 65% 3×1 @ 70% * Cleans are drop and reset, not TNG BHC WOD 4 RFT 12 Sumo Deadlifts (225 / 155) 50 Double Unders 12…

WOD: 9/4/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm 5 Rounds of: Floor Press x 6 – ramping up Strongman Carry (Yoke, Stone, Farmer’s Carry or Keg) – have fun Row 500m @…

CWOD: 9/4/2014

BHC WOD 5 Rounds of: Floor Press x 6 – ramping up Strongman Carry (Yoke, Stone, Farmer’s Carry or Keg) – have fun Row 500m @ 90% – not for time – rest as needed between movements…

WOD: 9/3/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm “The Admiral” 3 RFT 20 Burpee Pullups 20 Front Squats (155 / 105) 20 Box Jumps (24″ / 20″) Track your progress in Brickhouse…

CWOD: 9/3/2014

* Deloading Week * BHC WOD ONLY “The Admiral” 3 RFT 20 Burpee Pullups 20 Front Squats (155 / 105) 20 Box Jumps (24″ / 20″) – go at 85% effort

Catching up with Jay: Back on the mats

It’s been two weeks since Jay has been back to coaching full time. This past weekend we had the opportunity to catch up with him to see how it’s going. You are now coaching the morning and…

WOD: 9/2/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm “Strict Press Biathlon” Run 800 Meters 21 Unbroken Strict Presses (95/65) Run 800 Meters 18 Unbroken Strict Presses (95/65) Run 800 Meters 15 Unbroken…

CWOD: 9/2/2014

* Deloading Week * BHC WOD “Strict Press Biathlon” Run 800 Meters 21 Unbroken Strict Presses (95/65) Run 800 Meters 18 Unbroken Strict Presses (95/65) Run 800 Meters 15 Unbroken Strict Press (95/65) – 200 meter penalty…

Programming: Week of Sep 1

* Deloading Week * Tuesday “Strict Press Biathlon” Run 800 Meters 21 Unbroken Strict Presses (95/65) Run 800 Meters 18 Unbroken Strict Presses (95/65) Run 800 Meters 15 Unbroken Strict Press (95/65) – 200 meter penalty run…

WOD: 8/30/2014

CrossFit Group Coaching * Class Times: 9:30am, 10:30am Teams of 3 Complete 300 Wallballs 200 Abmat Situps 100 Burpees – 1 partner works at a time Track your progress in Brickhouse Performance. It’s free, includes weight suggestions…

CWOD: 8/30/2014

Oly Snatch 1×2 @ 60% 1×2 @ 70% 1×1 @ 80% Heavy Single – 3 attempts Clean and Jerk 1×2 @ 60% 1×1 @ 70% 1×1 @ 80% Heavy Single – 3 attempts Strength / Skill Not…

CWOD: 8/29/2014

Strength Overhead Squat 5×1 – start at 90% and work to new 1RM BHC WOD Skill: Muscle Up 25 Minute Time Cap: 1 Mile Run then AMRAP for remainder 3 Muscle Ups 9 Power Snatch (75 /…

WOD: 8/29/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm Skill: Muscle Up 25 Minute Time Cap: 1 Mile Run then AMRAP for remainder 3 Muscle Ups 9 Power Snatch (75 / 55) 27 Double…

CWOD: 8/28/2014

Strength Front Squat 5×1 – start at 90% and work to new 1RM Press 5×1 – start at 90% and work to new 1RM BHC WOD EMOM for 20 1 Clean + 2 Front Squat + 1…

WOD: 8/28/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm EMOM for 20 1 Clean + 2 Front Squat + 1 Split Jerk – ramp up / down by feel (See Brickhouse Performance) Track…

Road to the CrossFit Masters Vol 2: Initial Lifestyle and Program Design

Its about time for an update. Last week I started back coaching full time and mainly fooled around with movements to see what will be possible in my current state. To my surprise there are several things…

CWOD: 8/27/2014

Active Recovery CS Activation Accumulate 60 Min Light Airdyne with mobility mixed in CS Iron Scap

WOD: 8/27/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm Class AMRAP in 32 Station 1: Sandbag Run Station 2: Row for Max Cals Station 3: Turkish Getup – slow and steady Station 4:…

WOD: 8/26/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm Push Press 1RM 30-25-20-15-10 KB Swing (1.5pd / 1pd) – after each round stop and do 10 burpees Track your progress in Brickhouse Performance….

CWOD: 8/26/2014

Oly 3 Pos Snatch 1×1 @ 60% 1×1 @ 65% 1×1 @ 70% 1×1 @ 75% 1×1 @ 80% Work to Heavy Single BHC WOD Push Press 1RM 30-25-20-15-10 KB Swing (1.5pd / 1pd) – after each…

WOD: 8/25/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm AMRAP in 20 “Cindy” 5 Pullups 10 Pushups 15 Air Squat – after each round stop and do 5 Deadlifts (275 / 185) Track…

CWOD: 8/25/2014

* High Intensity / Low Volume Week. Hit some Maxes * Strength Back Squat 5×1 – start at 90% and work to new 1RM Weighted Pullup 5×1 – work to new 1RM BHC WOD AMRAP in 20…

Programming: Week of Aug 25

Monday AMRAP in 20 “Cindy” 5 Pullups 10 Pushups 15 Air Squat – after each round stop and do 5 Deadlifts (275 / 185) Tuesday Push Press 1RM 30-25-20-15-10 KB Swing (1.5pd / 1pd) – after each…

CWOD: 8/23/2014

Oly Snatch 1×2 @ 60% 1×2 @ 70% 1×1 @ 80% Heavy Single – 3 attempts Clean and Jerk 1×2 @ 60% 1×1 @ 70% 1×1 @ 80% Heavy Single – 3 attempts Strength Weighted Back Extension…

WOD: 8/23/2014

CrossFit Group Coaching * Class Times: 9:30am, 10:30am Tabata Mashup: Sandbag Squat (holding sandbag in zercher position) Burpee Russian KB Swing – go heavy Toes to Bar Track your progress in Brickhouse Performance. It’s free, includes weight…

WOD: 8/22/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm 5 RFT 10 Sumo Deadlifts (225 / 155) 30 Double Unders 10 Strict Pullups Track your progress in Brickhouse Performance. It’s free, includes weight suggestions…

CWOD: 8/22/2014

Strength Overhead Squat 3×3 @ 80% Aerobic Engine 5 Min @ 85% TGU – slow and steady – rest / walk 5 min 5 Min Row @ 2k PR Pace – rest / walk 5 min 5…

WOD: 8/21/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Press 5×3 – ramp up to heavy triple, if you hit new 3RM record in BHP For Time: Row 50 Cals 50 Box…

CWOD: 8/21/2014

BHC WOD Press 5×3 – ramp up to heavy triple, if you hit new 3RM record in BHP For Time: Row 50 Cals 50 Box Jump Overs (24″ / 20″) 50 Russian KB Swings – go heavy…

WOD: 8/20/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Power Clean 5×3 – ramp up to heavy triple TNG 21-15-9 Power Clean (135 / 95) Burpee Track your progress in Brickhouse Performance….

CWOD: 8/20/2014

Aerobic Engine Row 12x250m @ 1k PR Pace – rest 1:30 between sets Prehab / Strength Crossover Symmetry Iron Scap

CWOD: 8/19/2014

Oly 3 Position Snatch 1×1 @ 60% 1×1 @ 65% 1×1 @ 70% 1×1 @ 75% 2×1 @ 80% BHC WOD 3 RFT 800 Meter Run 10 Shoulder to Overhead (155 / 105) 15 CTB Pullups Strength…

Road to the CrossFit Masters Vol 1: My Life has nothing to do with Me

A few short weeks ago Amanda and I were set to make an exciting announcement about me. I would be stepping out of the business owner role to coach full time and train for the 2015 CrossFit…

Get out and play

Written by Neal Jamison, Brickhouse CrossFit Endurance Coach In one of CrossFit’s defining journal articles from October 2002 titled “What Is Fitness,” Coach Glassman defines “world-class fitness” in 100 words. The closing sentence reads:  “Regularly learn and…

WOD: 8/19/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm 3 RFT 800 Meter Run 10 Shoulder to Overhead (155 / 105) 15 CTB Pullups Track your progress in Brickhouse Performance. It’s free,…

WOD: 8/18/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Back Squat 5×3 – ramp up to heavy triple, if you hit new 3RM record in BHP 5 Rounds of: Dogsled Push 10…

CWOD: 8/18/2014

Oly Clean and Jerk 1×1 @ 60% 1×1 @ 65% 1×1 @ 70% 1×1 @ 75% 2×1 @ 80% BHC WOD Back Squat 5×3 – ramp up to heavy triple, if you hit new 3RM record in…

Programming: Week of Aug 18

Monday Back Squat 5×3 – ramp up to heavy triple, if you hit new 3RM record in BHP 5 Rounds of: Dogsled Push 10 Sandbags to Shoulder Dogsled Push – rest 2 to 4 minutes – ramp…

CWOD: 8/16/2014

Strength Overhead Squat 3×5 @ 75% Press 5×5 @ 75% BHC WOD – Unknown

Why Virtuosity Matters

Written by Adam Dickerson, Head CrossFit Coach In 2005, Greg Glassman, the CEO of CrossFit, composed an open letter to all CrossFit trainers entitled “Fundamentals, Virtuosity, and Mastery.” In that open letter, Glassman defines virtuosity as “performing…

CWOD: 8/15/2014

BHC WOD ONLY – Unknown

CWOD: 8/14/2014

Oly 1 Hang Snatch (mid thigh) + 1 Hang Snatch (knee) + 1 Overhead Squat 1×1 @ 60% 1×1 @ 65% 1×1 @ 70% 3×1 @ 75% BHC WOD – Unknown Skill CTB Pullup Progression Session 11…

Athlete Profile: Jake Moyer

Australian Rules Football – otherwise known as Aussie Rules or Footy – is a fast-paced hybrid sport that involves a lot of running, kicking, jumping and tackling. So what do Aussie Rules and CrossFit have in common?…

CWOD: 8/13/2014

Aerobic Engine Row 10x500m @ 85% – rest 2 min between sets Prehab / Strength Crossover Symmetry Iron Scap

CWOD: 8/12/2014

BHC WOD – Unknown Strength Deadlift 5×5 @ 75% – TNG, use straps (already plenty grip work) Weighted Pullup 5×3 – ramping up to 3RM Glute Ham Raise 5×8-15 @ 3010

CrossFit Mommas: Training During Pregnancy

Throw all of the clichés away. These days women are proving that pregnancy is more than just pickles and ice cream, weight gain and fatigue. More and more women are adapting their training to safely continue working…

CWOD: 8/11/2014

Oly 1 Clean + 1 Front Squat + 1 Jerk 1×1 @ 60% 1×1 @ 65% 1×1 @ 70% 3×1 @ 75% BHC WOD – Unknown Skill CTB Pullup Progression Session 10 – see Brickhouse Performance Strength…

CWOD: 8/9/2014

Oly A. Snatch 1×2 @ 60% 1×2 @ 70% 1×2 @ 80% Heavy Single – drop and reset on the doubles – 3 attempts at heavy single B. 2 Cleans + 1 Jerk 1×1 @ 60% 1×1…

WOD: 8/9/2014

CrossFit Group Coaching * Class Times: 9:30am, 10:30am Teams of 2 Complete: Row 100 Cals 100 Situps 100 Wallballs 100 Box Jumps Track your progress in Brickhouse Performance. It’s free, includes weight suggestions and warmup sets for…

CWOD: 8/8/2014

BHC WOD ONLY Hang Snatch from mid thigh – build to heavy double in 10 minutes AMRAP in 15 20 Double Unders 10 Hang Power Snatch (75 / 55) 10 Toes to Bar

WOD: 8/8/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm Hang Snatch from mid thigh – build to heavy double in 10 minutes AMRAP in 15 20 Double Unders 10 Hang Power Snatch (75 /…

CWOD: 8/7/2014

Oly 1 Clean + 1 Front Squat + 1 Jerk 1×1 @ 60% 1×1 @ 65% 4×1 @ 70% BHC WOD 5 Rounds of: Snatch Grip Deadlift x 5 @ 3110 Press x 8 @ 30X0 –…

WOD: 8/7/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm 5 Rounds of: Snatch Grip Deadlift x5 @ 3110 Press x 8 @ 30X0 – rest 1-2 min For Snatch Grip Deadlift: –…

CWOD: 8/6/2014

Aerobic Engine 6 Rounds @ 85% Row 1k 2 TGU each arm, moderate weight – rest / walk 3 min Prehab / Strength Crossover Symmetry Iron Scap

WOD: 8/6/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Rope Climbs: – practice scaled, Russian, Spanish, or L-Climbs from seated pos. For Time: Run 400m 40 KB Swing (1.5pd / 1pd) 4…

CWOD: 8/5/2014

BHC WOD Mash Up: * if you finish each segment before the beginning of the next you get to rest until then, if not you go right into the next segment. At Minute 0 20 Muscle Ups…

WOD: 8/5/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Mash Up: * if you finish each segment before the beginning of the next you get to rest until then, if not you…

Athlete Profile: Justin Dudley

Justin Dudley is no stranger to Brickhouse CrossFit. She first joined in 2012 while trying to get in shape for her sister’s wedding. But a year later, she took a break, “the worst decision I had made…

CWOD: 8/4/2014

* Pay attention to the order, Aug means Oly starts getting a tad bit priority * Oly 1 Hang Snatch (mid thigh) + 1 Hang Snatch (knee) + 1 Overhead Squat 1×1 @ 60% 1×1 @ 65%,…

WOD: 8/4/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm 5 Rounds of Front Squat x 5 @ 32X0 – note negative and bottom pause Strict Weighted Pullup x Max(-1) @ 2020 –…

Programming: Week of Aug 4

Monday 5 Rounds of Front Squat x 5 @ 32X0 – note negative and bottom pause Strict Weighted Pullup x Max(-1) @ 2020 – rest 1-2 min – choose pullup weight that has you land around 8-10…

CWOD: 8/2/2014

Strength Snatch Grip RDL 3×5 BHC WOD Two Mile Team Race In teams of 5 complete: 2 miles with 1 sandbag and 1 sled. Team members alternate throughout the 2 miles to complete the work.

WOD: 8/2/2014

CrossFit Group Coaching * Class Times: 9:30am, 10:30am Two Mile Team Race In teams of 5 complete: 2 miles with 1 sandbag and 1 sled. Team members alternate throughout the 2 miles to complete the work. Track…

CWOD: 8/1/2014

BHC WOD Row 2k – max effort – Rest 2:00 AMRAP in 5 2 Rope Climbs 10 Box Jumps 18 KB Swing (1.5pd / 1pd) Skill Snatch Balance 8×2 – ramp up to heavy double Strength Back…

WOD: 8/1/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm Row 2k – max effort – Rest 2:00 AMRAP in 5 2 Rope Climbs 10 Box Jumps 18 KB Swing (1.5pd / 1pd) Track your…

WOD: 7/31/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Complex: 1 Squat Clean + 1 Front Squat + 1 Split Jerk – work up to heavy set 10-9-8-7-6-5-4-3-2-1 Front Squat @ 65%…

CWOD: 7/31/2014

BHC WOD Complex: 1 Squat Clean + 1 Front Squat + 1 Split Jerk – work up to heavy set 10-9-8-7-6-5-4-3-2-1 Front Squat @ 65% of heavy set above Ring Dip – if you have solid muscle…

Jay Forrester Returns to Coaching

We’ve been searching high and low for a full-time highly qualified coach to take on our morning and day classes. We were looking for someone who had their CF-L1 Trainer certification, someone who had years of experience…

WOD: 7/30/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm 5 Rounds: 10 DB/KB Push Press Sled Push – down and back, ramp up to heavy grinding attempt 10 Burpees – rest 2…

CWOD: 7/30/2014

Active Recovery 60 minute hike unplugged

CWOD: 7/29/2014

BHC WOD Sumo Deadlift 5×8 TNG AMRAP in 15 20 Russian KB Swings – go heavy 300m Run Max Strict Pullups Skill EMOM for 10 Odd Minutes: 3 Position Snatch – work up to moderate weight Even…

WOD: 7/29/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Sumo Deadlift 5×8 TNG AMRAP in 15 20 Russian KB Swings – go heavy 300m Run Max Strict Pullups Track your progress in…

WOD: 7/28/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Leaderboard WOD “Karen” For Time: 150 Wallballs Track your progress in Brickhouse Performance. It’s free, includes weight suggestions and warmup sets for each…

CWOD: 7/28/2014

Strength Push Press 5RM BHC WOD Leaderboard WOD “Karen” For Time: 150 Wallballs Skill CTB Pullup Progression Session 7 – See Brickhouse Performance

Programming: Week of July 28

The focus of this week is to begin implementing Crossover Symmetry into our class structure. The beginning of each class will be devoted to learning the Activation portion of the system. Monday Leaderboard WOD “Karen” For Time:…

CWOD: 7/26/2014

Skill CTB Pullup Progression Session 7 – See Brickhouse Performance Aerobic Engine Row 10k – every 1k get off and do 30 Double Unders

WOD: 7/26/2014

“The Chief” AMRAP for 3 3 Power Cleans (135 / 95) 6 Pushups 9 Air Squats – rest 1 minute and repeat for 5 total rounds

CWOD: 7/25/2014

BHC WOD ONLY EMOM for 20 Min 1: Calorie Row (20 / 15) Min 2: Stone or Keg Carry – go heavy Min 3: 10 Ring Dips – if you have Muscle ups use the high rings…

WOD: 7/25/2014

EMOM for 20 Min 1: Calorie Row (20 / 15) Min 2: Stone or Keg Carry – go heavy Min 3: 10 Ring Dips – if you have Muscle ups use the high rings Min 4: Max…

WOD: 7/24/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Leaderboard WOD “Fran” 21-15-9 Thruster (95 / 65) Pullup – rest 2 minutes then 200 Double Unders – 15 Minute Timecap…

CWOD: 7/24/2014

BHC WOD Leaderboard WOD “Fran” 21-15-9 Thruster (95 / 65) Pullup – rest 2 minutes then 200 Double Unders – 15 Minute Timecap for entire section – If you don’t have double unders, use this time to…

CWOD: 7/23/2014

Active Recovery 60 Min Hike Unplugged

WOD: 7/23/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A 10 Min @ 85% Turkish Getup – slow and steady Part B 10-9-8-7-6-5-4-3-2-1 Power Clean (115 / 75) Box Jump (24″…

WOD: 7/22/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Back Squat 3×6-8 @ 65% Part B 3 RFT 400m Run 21 KB Swing (1.5pd / 1pd) 7 Shoulder To Overhead…

CWOD: 7/22/2014

BHC WOD Back Squat 3×6-8 @ 65% 3 RFT 400m Run 21 KB Swing (1.5pd / 1pd) 7 Shoulder To Overhead (185 / 125) Skill CTB Pullup Progression Session 6 – See Brickhouse Performance Abs 5xMax Ring…

CWOD: 7/21/2014

BHC WOD 5 Rounds of Dogsled Push – ramp up in weight each round to a heavy grinding push 15 Wallballs 10 Toes to Bar – rest 3 to 5 minutes between rounds – optional 300m recovery…

WOD: 7/21/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm 5 Rounds of Dogsled Push – ramp up in weight each round to a heavy grinding push 15 Wallballs 10 Toes to Bar…

Programming: Week of July 21

* Last week of the Posterior Cycle – deload in weightlifting, focus on conditioning * Monday 5 Rounds of Dogsled Push – ramp up in weight each round to a heavy grinding push 15 Wallballs 10 Toes…

WOD: 7/19/2014

Gym closed for 2014 Commonwealth Games

CWOD: 7/19/2014

2014 Virginia Commonwealth Games Compete or Rest

2014 Brickhouse CrossFit Classic Heat List

Events 1, 2, and 3 Heat 1: Bryan Hantman Ronnie Clay Shane Shubert John Johnson Neal Jamison Heat 2: Jayson Dalton Jacob Goolsby Brian Torode Jr Mohammad Elshawarby Kevin Bunn Denise Dellinger Karen Adams Hannah Sloman Heat…

2014 Brickhouse CrossFit Classic Timeline

7:45am – General Volunteers Report 8:00am – Doors open, Athlete Checkin Begins 8:15am – Judges report for Orientation 8:30am – Judges briefing for Events 1 and 2 8:45am – Athlete briefing for Events 1 and 2 9:00am…

CWOD: 7/18/2014

BHC WOD Power Snatch – 8 minutes to find heavy single – if you PR, record in BHP Snatch Pull 1×3 @ 100% of Snatch 1×3 @ 105% of Snatch – use straps if you have them…

WOD: 7/18/2014

Part A Power Snatch – 8 minutes to find heavy single – if you PR, record in BHP Snatch Pull 1×3 @ 100% of Snatch 1×3 @ 105% of Snatch – use straps if you have them…

WOD: 7/17/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Back Squat – 15 Minutes to find 1RM Part B 2 Rounds of Row 20 Cals 30 Wallballs 20 Toes to…

CWOD: 7/17/2014

BHC WOD Back Squat – 15 Minutes to find 1RM 2 Rounds of Row 20 Cals 30 Wallballs 20 Toes to Bar 30 Box Jumps Skill 3 Position Snatch – work up to heavy set CTB Pullup…

WOD: 7/16/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Skill: Rope Climbs (Russian, Spanish, Scaled) – if you have a solid wrapped climb, work on legless or L-Climbs starting at…

CWOD: 7/16/2014

Active Recovery 60 min hike unplugged

CWOD: 7/15/2014

BHC WOD Sumo Deadlift @ 3010 – ramp up to heavy set of 5 with strict tempo (no ego) – 3 second negative keeping chest up and lats engaged – 0 second pause at bottom (IE touch…

WOD: 7/15/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Sumo Deadlift @ 3010 – ramp up to heavy set of 5 with strict tempo (no ego) – 3 second negative…

Mentally moving past a physical injury

Written by Adam Dickerson, Head CrossFit Coach Up until very recently I have been in a fitness slump. My nutrition has been great and I’ve been hitting my macros. I’ve been putting in the time at the…

CWOD: 7/14/2014

* Total volume coming down this week as we hit some 1RMs * BHC WOD Press – 12 Minutes to find 1RM “Satan’s Whiskers” 3 RFT 10 CTB Pullups 10 Front Squats (165 / 115) – pulled…

WOD: 7/14/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Press – 12 Minutes to find 1RM Part B “Satan’s Whiskers” 3 RFT 10 CTB Pullups 10 Front Squats (165 /…

Programming: Week of July 14

Monday Part A Press – 12 Minutes to find 1RM Part B “Satan’s Whiskers” 3 RFT 10 CTB Pullups 10 Front Squats (165 / 115) – pulled from floor 10 Burpees Tuesday Part A Sumo Deadlift @…

WOD: 7/12/2014

Part A Skill Work: Rope Climbs (Spanish, Russian, Scaled) – if you have a solid wrapped climb, try L-Climb starting from seated position Part B Teams of 6 complete AMRAP in 25: 10 Rope Climbs 30 Thrusters…

CWOD: 7/12/2014

* Athlete’s choice: do BHC WOD or Aerobic Engine work. Base on how you feel. * BHC WOD Skill Work: Rope Climbs (Spanish, Russian, Scaled) – if you have a solid wrapped climb, try L-Climb starting from…

Masters Division Added to the Brickhouse Classic, July 19th

Our masters athletes have spoken and we have added a Masters Division for athletes age 40+ to the Brickhouse Classic, Commonwealth Games of Virginia on Saturday, July 19th. The masters division will perform the scheduled novice workouts…

WOD: 7/11/2014

Part A Power Clean – 8 minutes to find heavy single – if you PR, record in BHP Clean Pull 1×3 @ 100% of Clean 1×3 @ 105% of Clean – use straps if you have them…

CWOD: 7/11/2014

BHC WOD Power Clean – 8 minutes to find heavy single – if you PR, record in BHP Clean Pull 1×3 @ 100% of Clean 1×3 @ 105% of Clean – use straps if you have them…

WOD: 7/10/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Front Squat – 15 Minutes to find 3RM Part B Mash Up: * if you finish each segment before the beginning…

CWOD: 7/10/2014

BHC WOD Front Squat – 15 Minutes to find 3RM Mash Up: * if you finish each segment before the beginning of the next you get to rest until then, if not you go right into the…

Events Announced for the 2014 Commonwealth Games – Brickhouse CrossFit Classic

There is still time to register and be part of this awesome test of fitness and celebration of CrossFit! Register here now and use coupon code CLASSIC to get 25% off! The 2014 Brickhouse CrossFit Classic, part…

CWOD: 7/9/2014

Active Recovery 60 Min Hike Unplugged

WOD: 7/9/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Skill Work: Double Unders (if you have solid Double Unders work on Triple Unders) Part B Teams of 3 do AMRAP…

CWOD: 7/8/2014

BHC WOD Snatch Grip Deadlift @ 3110 – ramp up to heavy set of 3 with strict tempo (no ego) – 3 second negative keeping chest up and lats engaged – 1 second reset at bottom, completely…

WOD: 7/8/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Snatch Grip Deadlift @ 3110 – ramp up to heavy set of 3 with strict tempo (no ego) – 3 second…

CWOD: 7/7/2014

BHC WOD Push Press – 12 Minutes to find 3RM Tabata Mash Up: Wallball Stone to Shoulder Abmat Situp Hand Release Pushup – no worming the pushup, if your form breaks just hold Front Leaning Rest Skill…

WOD: 7/7/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Push Press – 12 Minutes to find 3RM Part B Tabata Mash Up: Wallball Stone to Shoulder Abmat Situp Hand Release…

Programming: Week of July 7

Monday Part A Push Press – 12 Minutes to find 3RM Part B Tabata Mash Up: Wallball Stone to Shoulder Abmat Situp Hand Release Pushup – no worming the pushup, if your form breaks just hold Front…

WOD: 7/5/2014

Leaderboard WOD “Nancy” 5 RFT 400m Run 15 Overhead Squats (95 / 65)

CWOD: 7/5/2014

Skill 5 Rounds not for time 3 Unbroken Muscle Ups (sub 1 slow negative) 30 Double Unders Strength Snatch Pull 2×3 @ 90% 2×3 @ 95% – % based on Snatch 1RM – use straps if you…

CWOD: 7/4/2014

BHC WOD * 9am only * “Glen” For Time: 30 Clean and Jerks (135 / 95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees

WOD: 7/4/2014

July 4th Hero WOD, 9am only “Glen” For Time: 30 Clean and Jerks (135 / 95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Originally posted on CrossFit.com Oct 12, 2012 Former U.S. Navy…

CWOD: 7/3/2014

BHC WOD Back Squat – 15 Minutes to find 5RM Part B AMRAP in 7 of the ascending ladder 3-6-9-12-15-18-21 …. Sumo Deadlift (225 / 155) Handstand Pushup – keep chest high on the sumo deadlifts and…

WOD: 7/3/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Back Squat – 15 Minutes to find 5RM Part B AMRAP in 7 of the ascending ladder 3-6-9-12-15-18-21 …. Sumo Deadlift…

Don’t Ignore the “Long Time Domain”

Written by Neal Jamison, Brickhouse CrossFit Endurance Coach CrossFit’s definition of health is “Increased work capacity over broad time, modal and age domains.”  This means being good at physical challenges regardless of how long they take, what…

CWOD: 7/2/2014

Active Recovery 60 Min Hike Unplugged

WOD: 7/2/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Skill Work: Rope Climbs (Russian, Spanish and scaled) Part B For Time: 10 Rounds of Cindy (5 Pullups, 10 Pushups, 15…

WOD: 7/1/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Complex: 2 Cleans + 1 Jerk 1×1 @ 65% 1×1 @ 70% 1×1 @ 75% 2×1 @ 80% – % based…

CWOD: 7/1/2014

BHC WOD Complex: 2 Cleans + 1 Jerk 1×1 @ 65% 1×1 @ 70% 1×1 @ 75% 2×1 @ 80% – % based on Clean and Jerk 1RM – full squat cleans – the 2 cleans are…

New Olympic Weightlifting Classes at Brickhouse CrossFit

It’s been on the wish list for a long time so we are excited to announce our new Brickhouse Olympic Lifting classes that are open to active members with a CrossFit Group Coaching Membership. These classes will…

WOD: 6/30/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm 5 Rounds of Floor Press x 5 – ramp up, if you hit a new 5RM record in BHP Strict Pullup x 5…

CWOD: 6/30/2014

BHC WOD 5 Rounds of Floor Press x 5 – ramp up, if you hit a new 5RM record in BHP Strict Pullup x 5 – ramp up, if you hit a new 5RM record in BHP…

Programming: Week of June 30

* Note: Beginning of July Cycle, focus is pulling / posterior work * Monday 5 Rounds of Floor Press x 5 – ramp up, if you hit a new 5RM record in BHP Strict Pullup x 5…

CWOD: 6/28/2014

You choose BHC WOD Teams of 2 do AMRAP in 30 6 Pullups 8 Box Jumps 10 Steps Overhead Walking Lunge with plate – 1 Team members works on triplet while other runs 400m – switch once…

WOD: 6/28/2014

Teams of 2 do AMRAP in 30 6 Pullups 8 Box Jumps 10 Steps Overhead Walking Lunge with plate – 1 Team members works on triplet while other runs 400m – switch once runner returns

New Staff at Brickhouse

We are excited to introduce you to three talented individuals who have recently joined the Brickhouse team to add value to your experience with us at Brickhouse CrossFit. Help us welcome these guys into the fold! Michael…

CWOD: 6/27/2014

BHC WOD Press Clusters 1×1.1.1 @ 90% 1×1.1.1 @ heavy 1×1.1.1 @ heavy – unrack and rest for 3 deep breaths between each cluster rep – % based on Press 1RM For Time: 100 Shoulder to Overhead…

WOD: 6/27/2014

Part A Press Clusters 1×1.1.1 @ 90% 1×1.1.1 @ heavy 1×1.1.1 @ heavy – unrack and rest for 3 deep breaths between each cluster rep – % based on Press 1RM Part B For Time: 100 Shoulder…

WOD: 6/26/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Complex: 1 Clean + 2 Hang Cleans (mid thigh) 1×1 @ 60% 1×1 @ 65% 1×1 @ 70% 3×1 @ 75%…

CWOD: 6/26/2014

BHC WOD Complex: 1 Clean + 2 Hang Cleans (mid thigh) 1×1 @ 60% 1×1 @ 65% 1×1 @ 70% 3×1 @ 75% – % based on Clean 1RM – full squat cleans – focus on full…

WOD: 6/25/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Skill Work: Handstand Walks Part B Mash Up: * if you finish a segment before the beginning of the next you…

CWOD: 6/25/2014

Active Recovery 60 min hike unplugged

CWOD: 6/24/2014

BHC WOD Complex: 1 Snatch + 2 Hang Snatch (mid thigh) 1×1 @ 60% 1×1 @ 65% 1×1 @ 70% 3×1 @ 75% – % based on Snatch 1RM – full squat snatches – focus on full…

WOD: 6/24/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Complex: 1 Snatch + 2 Hang Snatch (mid thigh) 1×1 @ 60% 1×1 @ 65% 1×1 @ 70% 3×1 @ 75%…

Athlete Profile: Donald Jackson

Being active has always been part of Donald Jackson’s life – from enjoying the outdoors to running track in high school. After moving to Roanoke, Donald was looking for a way to get back in shape and…

CWOD: 6/23/2014

Notes and Assignment: 1. Deload in volume this week, have fun in the workouts and recover, be ready for the July Cycle 2. Buy a pair of straps before next week (we’ll begin a cycle of clean…

WOD: 6/23/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Back Squat 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% Part B Mash Up: * if you finish a segment…

Athlete Profile: Michael Clark

Fun, athletics and community are Michael Clark’s life. Literally. It’s a 24-7-365, live-work-play thing for this CrossFitter, tri-athlete, dad and Roanoke City Parks and Recreation manager. But in 2011, a little bit of those three things was…

Programming: Week of June 23

* Note: End of June cycle, we’ve hit it hard this month and will have a slight deload in volume this week * Monday Part A Back Squat 1×5 @ 65% 1×5 @ 75% 1×5 @ 85%…

CWOD: 6/21/2014

Strength Overhead Squat – 12 minutes to find 1RM Engine: Aerobic For Time: Row 5k – but every 2 minutes get off and do 20 double unders – unbroken double unders and fast transitions are key –…

WOD: 6/21/2014

Teams of 2 Complete: 200 Double Unders 42 Deadlifts (225 / 155) 42 Handstand Pushups 150 Double Unders 30 Deadlifts (225 / 155) 30 Handstand Pushups 100 Double Unders 18 Deadlifts (225 / 155) 18 Handstand Pushups…

CWOD: 6/20/2014

Strength: Speed Seated Box Jump 8×1 on minute – high but no misses, think 85% of what your max height might be – try a little higher than last week Banded Deadlift 8×1 on minute @ 68%…

WOD: 6/20/2014

Part A Floor Press – 10 minutes to find 1RM Wrist Mini-Banded Floor Press – 21 reps in as few sets as possible at 75% – pick a band that challenges you to spread to shoulder width…

Expanded Hours for Open Gym at Brickhouse CrossFit

You asked for it. You got it. Starting Monday, June 23 open gym will be available all…day…long. Monday – Thursday 5:30AM – 8:30PM Friday 5:30AM – 6:30PM Saturday 8:00AM – 12:00PM If you don’t already have open…

WOD: 6/19/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Complex: 2 Hang Snatch (mid thigh) + 2 Overhead Squats 1×1 @ 60% 1×1 @ 65% 3×1 @ 70% – %…

CWOD: 6/19/2014

BHC WOD Complex: 2 Hang Snatch (mid thigh) + 2 Overhead Squats 1×1 @ 60% 1×1 @ 65% 3×1 @ 70% – % based on Snatch 1RM – full squat snatches – focus on full hip extension…

Olympic Lifting Series: Mastering the Jerk

Part 4: Written by Adam Dickerson, Lead CrossFit Coach For a quick review, we’ve talked about the first, second, and third pulls of the snatch and the clean. We refer to these in group sessions as the…

WOD: 6/18/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A RDL 3×5 – push hips back on decent and keep chest up – feel the hamstrings stretch then contract hams/glutes to…

CWOD: 6/18/2014

Active Recovery 60 min hike unplugged

WOD: 6/17/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm 10 Min @ 80% Turkish Getup – slow and steady – rest 5 min 8 Min @ 85% 6 Strict Pullups – add…

CWOD: 6/17/2014

BHC WOD 10 Min @ 80% Turkish Getup – slow and steady – rest 5 min 8 Min @ 85% 6 Strict Pullups – add weight if needed 12 Steps Walking Lunge 300m Run – rest 5…

WOD: 6/16/2014

CrossFit Group Coaching * Class Times: 5:30am, 6:30am, 9am, 12:15pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Part A Front Squat – 12 minutes to find 1RM Part B For Time: 75 Double Unders 30 Squat Clean to Thruster (155…

CWOD: 6/16/2014

BHC WOD Front Squat – 12 minutes to find 1RM For Time: 75 Double Unders 30 Squat Clean to Thruster (155 / 105) 75 Double Unders – slow grinder pace on the Squat Clean to Thrusters (solid…

Programming: Week of June 16

Monday Part A Front Squat – 12 minutes to find 1RM Part B For Time: 75 Double Unders 30 Squat Clean to Thruster (155 / 105) 75 Double Unders – slow grinder pace on the Squat Clean…

WOD: 6/14/2014

Teams of 4 Complete AMRAP in 30 Station 1: Wallball Station 2: Russian KB Swing (2pd / 1.5pd) Station 3: 300 Meter Run Station 4: Rest – each team member begins at a station – rotate stations…

CWOD: 6/14/2014

Strength Overhead Squat – 10 minutes to find 3RM BHC WOD Teams of 4 Complete AMRAP in 30 Station 1: Wallball Station 2: Russian KB Swing (2pd / 1.5pd) Station 3: 300 Meter Run Station 4: Rest

CWOD: 6/13/2014

Strength: Speed Seated Box Jump 8×2 on minute – high but no misses, think 85% of what your max height might be Banded Deadlift 6×2 on minute @ 64% loaded on bar – males add blue bands…

WOD: 6/13/2014

8 Min @ 85% 25yd DB/KB Overhead Carry Left Arm 25yd DB/KB Overhead Carry Right Arm 30 Double Unders 5 Strict Pullups – add weight if needed – rest 5 min 8 Min @ 85% 300m Run…

Adam Peters Moves On From Morning Coaching Role

Just a few months after joining Brickhouse CrossFit, Adam Peters decided he needed more and joined the coaching team. For the past two years, he has endured early morning wake-up calls as the lead coach of the…

CWOD: 6/12/2014

BHC WOD Clean and Jerk – 8 minutes to build to heavy single – full squat – if you feel like a PR, go for it, record in BP Clean and Jerk 3×2 @ 70% of heavy…

WOD: 6/12/2014

Part A Clean and Jerk – 8 minutes to build to heavy single – full squat – if you feel like a PR, go for it, record in BP Clean and Jerk 3×2 @ 70% of heavy…

Chassity reflects on regionals

Just a few weeks ago, anticipation was high as Brickhouse CrossFit athlete Chassity Martin prepared for the 2014 CrossFit Games Mid-Atlantic Regional Competition, her first trip to the regional level of the games. To get an invitation…

CWOD: 6/11/2014

Active Recovery 60 min hike unplugged

WOD: 6/11/2014

“Angie” For Time: 100 Pullups 100 Pushups 100 Situps 100 Air Squats

CWOD: 6/10/2014

BHC WOD Press – 8 minutes to find 3RM For Time: Row 1k 20 Shoulder to Overhead @ Press 3RM Run 1 Mile Skill EMOM for 10 Odd Min: Unbroken Toes to Bar x 50% max set…

WOD: 6/10/2014

Part A Press – 8 minutes to find 3RM Part B For Time: Row 1k 20 Shoulder to Overhead @ Press 3RM Run 1 Mile

CWOD: 6/9/2014

BHC WOD Back Squat – 12 minutes to find 3RM 2 RFT 10 Front Squats (205 / 145) – pulled from floor 10 Handstand Pushups Rest 2 minutes then 100 Double Unders 50 KB Swing (1.5pd /…

WOD: 6/9/2014

Part A Back Squat – 12 minutes to find 3RM Part B 2 RFT 10 Front Squats (205 / 145) – pulled from floor 10 Handstand Pushups Rest 2 minutes then 100 Double Unders 50 KB Swing…

Programming: Week of June 9

Monday Part A Back Squat – 12 minutes to find 3RM Part B 2 RFT 10 Front Squats (205 / 145) – pulled from floor 10 Handstand Pushups Rest 2 minutes then 100 Double Unders 50 KB…

CWOD: 6/7/2014

BHC WOD ONLY “The Royal Tenenbaums” Teams of 3 Complete: 100 Deadlifts (135 / 95) 80 Hang Power Cleans (135 / 95) 60 Front Squats (135 / 95) 40 Shoulder to Overhead (135 / 95) 20 Thrusters…

WOD: 6/7/2014

“The Royal Tenenbaums” Teams of 3 Complete: 100 Deadlifts (135 / 95) 80 Hang Power Cleans (135 / 95) 60 Front Squats (135 / 95) 40 Shoulder to Overhead (135 / 95) 20 Thrusters (135 / 95)…

Brickhouse Classic: Commonwealth Games of Virginia

The annual Brickhouse Classic, hosted by Brickhouse CrossFit, is a functional fitness competition testing athletic capacity across varying modalities, skills, and energy systems. Brickhouse CrossFit is proud to be part of Virginia Amateur Sports and their annual…

CWOD: 6/6/2014

BHC WOD 5 Rounds of Floor Press x 10 – rest about 30 seconds Box Jump x 3 (go for height, but no misses) – rest about 30 seconds 25yd Farmer’s Carry (go heavy) – rest about…

WOD: 6/6/2014

5 Rounds of Floor Press x 10 – rest about 30 seconds Box Jump x 3 (go for height, but no misses) – rest about 30 seconds 25yd Farmer’s Carry (go heavy) – rest about 30 seconds…

Brickhouse Fit: A New High-Intensity Conditioning Program in Roanoke, VA

This is not your boot camp. Brickhouse CrossFit, home of the Original CrossFit in Roanoke, Virginia is now offering a new high-intensity conditioning program, Brickhouse Fit. Call us today (540)632-2045 or email info@brickhousecrossfit.com to sign up! We…

CWOD: 6/5/2014

BHC WOD Snatch – 8 minutes to build to heavy single – full squat – if you feel like a PR, go for it, record in BP Snatch 3×2 @ 70% of heavy single 10 Minute Time…

WOD: 6/5/2014

Part A Snatch – 8 minutes to build to heavy single – full squat – if you feel like a PR, go for it, record in BP Snatch 3×2 @ 70% of heavy single Part B 10…

WOD: 6/4/2014

10-9-8-7-6-5-4-3-2-1 Deadlift (185 / 125) Burpee with lateral jump over bar Toes to Bar – after each round from 10-6 run 300m

CWOD: 6/4/2014

Active Recovery 60 min hike unplugged

Job Opening Details: Shop Operations

At Brickhouse our facility is like our home. We are looking to bring someone on board to ensure that we are providing a clean, organized, and professional facility conducive to performance. This is a part time position…

CWOD: 6/3/2014

BHC WOD 10 Minutes @ 80% Turkish Getup – slow and steady – rest 5 minutes 10 Minutes @ 80% 12 KB Swings (1.5pd / 1pd) 10 Box Jumps (24″ / 20″) 8 Toes to Bar –…

WOD: 6/3/2014

10 Minutes @ 80% Turkish Getup – slow and steady – rest 5 minutes 10 Minutes @ 80% 12 KB Swings (1.5pd / 1pd) 10 Box Jumps (24″ / 20″) 8 Toes to Bar – rest 5…

Job Opening Details: Retail Manager

Do you spend a lot of money on products to support your CrossFit lifestyle? Can you list 10 brands off the top of your head that sell performance based products? Do you love to work with products…

On the Horizon at Brickhouse CrossFit

This is a long post with lots of updates. Take some time to carefully read about what’s on the horizon at Brickhouse CrossFit. Troy mentioned today on FB that tectonic shifts are happening. He couldn’t be more…

CWOD: 6/2/2014

BHC WOD Front Squat – 10 minutes to find 5RM Hang Squat Clean – from mid thigh – 8 minutes to find heavy double 6 Minute Time Cap: Row for Cals (20 / 15) 20 Hang Squat…

WOD: 6/2/2014

Part A Front Squat – 10 minutes to find 5RM Part B Hang Squat Clean – from mid thigh – 8 minutes to find heavy double Part C 6 Minute Time Cap: Row for Cals (20 /…

Programming: Week of June 2

Monday Part A Front Squat – 10 minutes to find 5RM Part B Hang Squat Clean – from mid thigh – 8 minutes to find heavy double Part C 6 Minute Time Cap: Row for Cals (20…

CWOD: 5/31/2014

BHC WOD ONLY For Time: 21-15-9 Row for Cals Wallball Then immediately 21-15-9 KB Swing (1.5pd / 1pd) Box Jump (24″ / 20″) Then immediately 30 Burpee Pullups

WOD: 5/31/2014

For Time: 21-15-9 Row for Cals Wallball Then immediately 21-15-9 KB Swing (1.5pd / 1pd) Box Jump (24″ / 20″) Then immediately 30 Burpee Pullups

CWOD: 5/30/2014

BHC WOD Power Clean – 10 minutes to find a heavy single (no more than 2 misses) – if you feel like a PR, go for it, record in BP 3 Rounds of 2 Min of Max…

WOD: 5/30/2014

Part A Power Clean – 10 minutes to find a heavy single (no more than 2 misses) – if you feel like a PR, go for it, record in BP Part B 3 Rounds of 2 Min…

Coach Internship Opportunity

We are looking for athletes who desire to coach and want to put the effort and time into developing their skills. Amanda will be taking on several interns over the summer for a development program that will…

Job Opening Details: Event Manager

Oh this is a fun one. Or at least if you think so this might be for you. We are looking for someone who loves community events and competitions and is ready to and has experience handling…

CWOD: 5/29/2014

BHC WOD Press – 10 minutes to find a heavy single (no more than 2 misses) – if you feel like a PR, go for it, record in BP Push Press 3xMax @ Press heavy single weight…

WOD: 5/29/2014

Part A Press – 10 minutes to find a heavy single (no more than 2 misses) – if you feel like a PR, go for it, record in BP Push Press 3xMax @ Press heavy single weight…

Job Opening Details: Client Services Manager

Today I want to highlight a critical part of Brickhouse’s success. Our interactions with prospects, new athletes, and those that have been around forever is one of authenticity. We believe in what we do and how we…

CWOD: 5/28/2014

Active Recovery – 60 min hike unplugged

WOD: 5/28/2014

Part A 8 Min @ 80% Turkish Getup – slow and steady Part B 50-40-30-20-10 Double Under KB Swing (1.5pd / 1pd)

Athlete Profile: Julie Pietrzyk

She may be small but she is fierce. Julie Pietrzyk can lift some serious weight and handle gymnastic skills with ease. She can tackle most WODs on the leader board RX’d (you’ll find her name there often)…

CWOD: 5/27/2014

BHC WOD Back Squat – 10 minutes to find a heavy single (no more than 2 misses) – if you feel like a PR, go for it, record in BP Back Squat – 35 reps in as…

WOD: 5/27/2014

Part A Back Squat – 10 minutes to find a heavy single (no more than 2 misses) – if you feel like a PR, go for it, record in BP Back Squat – 35 reps in as…

CWOD: 5/26/2014

BHC WOD “Murph” For Time: 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run

WOD: 5/26/2014

“Murph” For Time: 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run Originally Posted on CrossFit.com Thursday Aug 18th, 2005 In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was…

Programming: Week of May 26

Monday 4th Annual Memorial Day Murph starts at 9am. No other classes or Open Gym “Murph” For Time: 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run Originally Posted on CrossFit.com Thursday Aug…

WOD: 5/24/2014

Gym Closed for Mid Atlantic Regionals Follow us on Facebook, Twitter, and Instagram for the latest updates on Chassity. Each Heat will be streamed live on the CrossFit Games Website * Don’t forget Monday is Memorial Day…

CWOD: 5/24/2013

Gym Closed for Mid Atlantic Regionals Follow us on Facebook, Twitter, and Instagram for the latest updates on Chassity. Each Heat will be streamed live on the CrossFit Games Website * Don’t forget Monday is Memorial Day…

WOD: 5/23/2014

* Mid Atlantic Regionals: No Open Gym 7:30am to 9am and 10am to 12:00p * “Dancing with the Devil” For Time: 800m Run 30 Burpee Box Jumps (24″ / 20″) 800m Run

CWOD: 5/23/2014

* Mid Atlantic Regionals: No Open Gym 7:30am to 9am and 10am to 12:00p * BHC WOD ONLY “Dancing with the Devil” For Time: 800m Run 30 Burpee Box Jumps (24″ / 20″) 800m Run

Job Opening Details: Administrative Assistant

Over the course of the next couple of weeks we’ll be posting more details about each of the positions we are seeking talent for. We’ll start with one of our most needed and important roles at Brickhouse,…

WOD: 5/22/2014

* Mid Atlantic Regionals: No Open Gym 7:30am to 9am and 10am to 12:00p * For Time: 30 Deadlifts (275 / 185) – use Brickhouse Performance recommended weight then 5 Rounds of 12 Step Walking Lunge (1.5pd…

CWOD: 5/22/2014

* Mid Atlantic Regionals: No Open Gym 7:30am to 9am and 10am to 12:00p * BHC WOD For Time: 30 Deadlifts (275 / 185) – use Brickhouse Performance recommended weight then 5 Rounds of 12 Step Walking…

Athlete Profile: April Gauldin

Growing up, April Gauldin “was the stereotypical bookworm,” and rarely participated in anything resembling a sport. That changed after college, however, when she enlisted in the Army. “I had a huge wake-up call to my lack of…

WOD: 5/21/2014

Part A 3 RFT 30 Wallballs 25 Russian KB Swings (2pd / 1.5pd) 20 Box Jumps (24″ / 20″) – step down Part B 3×15-25 Medball V-Ups

CWOD: 5/21/2014

BHC WOD 3 RFT 30 Wallballs 25 Russian KB Swings (2pd / 1.5pd) 20 Box Jumps (24″ / 20″) – step down 3×15-25 Medball V-Ups Aerobic Engine Row 8x500m @ 90% – rest 2 min between sets

Olympic Lifting Series: Get Under That Bar

Part 3: Written by Adam Dickerson, Head CrossFit Coach The part of any Olympic lift that athletes seem to have the most trouble with is getting under the bar, otherwise known as the third pull. Both the…

CWOD: 5/20/2014

BHC WOD 5 Rounds of Floor Press x 10 – start at 60% and ramp up Stone to Shoulder x 5 Strict Weighted Pullup x 5 – rest about 2 min between rounds 8 Min timecap: For…

WOD: 5/20/2014

Part A 5 Rounds of Floor Press x 10 – start at 60% and ramp up Stone to Shoulder x 5 Strict Weighted Pullup x 5 – rest about 2 min between rounds Part B 8 Min…

Find your happy pace

Written by Neal Jamison, Brickhouse CrossFit Endurance Coach I’ve just kicked off a Couch to 5K program outside of Brickhouse CrossFit and working with adults who are running for the first time in their lives is eye…

CWOD: 5/19/2014

BHC WOD Front Squat – 10 minutes to find a heavy single (no more than 2 misses) – if you feel like a PR, go for it, record in BP Front Squat – 21 reps in as…

WOD: 5/19/2014

Part A Front Squat – 10 minutes to find a heavy single (no more than 2 misses) – if you feel like a PR, go for it, record in BP Front Squat – 21 reps in as…

Programming: Week of May 19

Monday Part A Front Squat – 10 minutes to find a heavy single (no more than 2 misses) – if you feel like a PR, go for it, record in BP Front Squat – 21 reps in…

CWOD: 5/17/2014

BHC WOD 8 Min @ 80% Turkish Getup – slow and steady “Surfer on Acid” 3 RFT 400m Run 21 Burpees + A. CGBP 1×60%, 1×70%, 1×80%, 1RM (3 attempts); rest 1-3 min B. Deadlift 1×60%, 1×70%,…

WOD: 5/17/2014

Part A 8 Min @ 80% Turkish Getup – slow and steady Part B “Surfer on Acid” 3 RFT 400m Run 21 Burpees

Job Openings

We’re growing and we’re looking for people to grow with us. Brickhouse has seen tremendous growth this past year and we realize with that growth comes more hours of work. You may have noticed that Jay and…

CWOD: 5/16/2014

BHC WOD Clean and Jerk – 10 minutes to find heavy single – full squat cleans 21-15-9 Shoulder to Overhead (135 / 95) – squat cleaned from floor Box Jumps (24″ / 20″) – any time you…

WOD: 5/16/2014

Part A Clean and Jerk – 10 minutes to find heavy single – full squat cleans Part B 21-15-9 Shoulder to Overhead (135 / 95) – squat cleaned from floor Box Jumps (24″ / 20″) – any…

WOD: 5/15/2014

Part A For Time: Row 500m then 3 rounds of 30 KB Swing (1.5pd / 1pd) 20 Steps Walking Lunge 10 Handstand Pushups Part B 3×10-15 Medball V-Ups

CWOD: 5/15/2014

Active Recovery – 60 Min Hike Unplugged

CWOD: 5/14/2014

BHC WOD Power Clean – 10 Minutes to find 5RM TNG 10 Minutes @ 80% 5 Toes to Bar 7 Burpees 9 Power Clean (95 / 65) – rest 3 min 10 Minutes @ 80% 300m Run…

WOD: 5/14/2014

Part A Power Clean – 10 Minutes to find 5RM TNG Part B 10 Minutes @ 80% 5 Toes to Bar 7 Burpees 9 Power Clean (95 / 65) – rest 3 min 10 Minutes @ 80%…

CWOD: 5/13/2014

BHC WOD Back Squat – 10 minutes to find a heavy single 5 Rounds of Back Squat x 7 – start at 50% of heavy single and slowly ramp up to 7RM DB/KB Torso Row x 10…

WOD: 5/13/2014

Part A Back Squat – 10 minutes to find a heavy single Part B 5 Rounds of Back Squat x 7 – start at 50% of heavy single and slowly ramp up to 7RM DB/KB Torso Row…

CWOD: 5/12/2014

BHC WOD “The 50s” – 2014 CrossFit Games Regional Event 6 For Time – with a 21 Min Time Cap 50 Cal Row 50 Box Jump Overs 50 Deadlifts (180 / 120) 50 Wallballs 50 Ring Dips…

WOD: 5/12/2014

“The 50s” – 2014 CrossFit Games Regional Event 6 For Time – with a 21 Min Time Cap 50 Cal Row 50 Box Jump Overs 50 Deadlifts (180 / 120) 50 Wallballs 50 Ring Dips 50 Wallballs…

Programming: Week of May 12

Monday “The 50s” – 2014 CrossFit Games Regional Event 6 For Time – with a 21 Min Time Cap 50 Cal Row 50 Box Jump Overs 50 Deadlifts (180 / 120) 50 Wallballs 50 Ring Dips 50…

CWOD: 5/10/2014

Gym Closed for Team SuperFit Roanoke

WOD: 5/10/2014

Gym Closed for Team SuperFit Roanoke

CWOD: 5/9/2014

Competitors support each other! Get your one time only BHC Regionals “Martin” T-Shirt by signing up at the front desk. They are only $25. The order goes in tonight. Sign up today! * Rest Day for SuperFit…

WOD: 5/9/2014

AMRAP in 20 15 Wallballs 15 Russian KB Swings (2pd / 1.5pd) 400m Run

CWOD: 5/8/2014

Competitors support each other! Get your one time only BHC Regionals “Martin” T-Shirt by signing up at the front desk. They are only $25. The order goes in Friday night. Sign up today! * SuperFit Competitors do…

WOD: 5/8/2014

Part A Floor Press – 8 minutes to find 1RM Floor Press – Max reps at 75% of 1RM Part B Teams of 4 Complete: Row for Max Calories in 24 Minutes – Team members switch out…

WOD: 5/7/2014

Teams of 3 Complete 75 Stone to Shoulder 1 Mile Run – team splits up 75 reps Stone to Shoulder anyway they want – all team members then complete mile run

CWOD: 5/7/2014

BHC WOD Teams of 3 Complete 75 Stone to Shoulder 1 Mile Run – team splits up 75 reps Stone to Shoulder anyway they want – all team members then complete mile run + A. Split Jerk…

WOD: 5/6/2014

5 Rounds of Back Squat x 6 – rest about 30 seconds Renegade Row with Pushup x 8 – rest about 30 seconds 25 yd Bear Crawl – rest about 2 minutes

CWOD: 5/6/2014

5 Sets of Airdyne 20 Sec @ 100% – rest 2:40 – During rest do 2xMax length Handstand walks or accumulate 12 steps handstand pulse + A. Deadlift 3×55%, 3×65%, 3×75%, 3RM (1 attempt); rest 1-3 min…

CWOD: 5/5/2014

BHC WOD Leaderboard WOD “Jackie” 1k Row 50 Thrusters (45 / 35) 30 Pullups + 5 Rounds of Medball V-Ups x 10-15 Band Pull Apart x 10 – rest about 1 minute between rounds + A. FS…

WOD: 5/5/2014

Part A Leaderboard WOD “Jackie” 1k Row 50 Thrusters (45 / 35) 30 Pullups Part B 5 Rounds of Medball V-Ups x 10-15 Band Pull Apart x 10 – rest about 1 minute between rounds

Programming: Week of May 5

Monday Part A Leaderboard WOD “Jackie” 1k Row 50 Thrusters (45 / 35) 30 Pullups Part B 5 Rounds of Medball V-Ups x 10-15 Band Pull Apart x 10 – rest about 1 minute between rounds Tuesday…

CWOD: 5/3/2014

Hang Squat Snatch from mid thigh – 10 min to work up to a heavy set of 3 + 5 RFT 300m Run 15 Power Clean (95 / 65) 5 Muscle Ups + A. BS 5×50%, 5×60%,…

WOD: 5/3/2014

Part A Hang Squat Snatch from mid thigh – 10 min to work up to a heavy set of 3 Part B 5 RFT 300m Run 15 Power Clean (95 / 65) 5 Muscle Ups

CWOD: 5/2/2014

5 Sets of Airdyne 15 Sec Sprint – rest 2:45 During rest do 1xMax length Handstand walks or accumulate 10 steps handstand pulse (see notes from Tuesday) + A. Split Jerk 5×1 @ 60%, 5×1 @ 70%…

WOD: 5/2/2014

Row 1k – Max Effort then AMRAP in 12 5 Toes to Bar 15 KB Swing (1.5pd / 1pd) 25 Double Unders – record score for both row and total reps in AMRAP

CWOD: 5/1/2014

“The Sandman” AMRAP in 1 5 Burpees with lateral jump over bar 5 Thrusters (95 / 65) – rest 1 minute and repeat for 7 total rounds + A. Overhead Squat 5×50%, 5×60%, 5×70%, 5RM (1 attempt);…

WOD: 5/1/2014

“The Sandman” AMRAP in 1 5 Burpees with lateral jump over bar 5 Thrusters (95 / 65) – rest 1 minute and repeat for 7 total rounds

CWOD: 4/30/2014

Row 8x500m – rest 2 minutes between sets – use 500m pace from your best 2k time – there should be no more than a 2 sec difference between any of your sets

WOD: 4/30/2014

5 Rounds of Floor Press x 10 – rest about 30 seconds Deadlift x 10 TNG – rest about 30 seconds Double Under x 30 – rest about 30 seconds Abmat Situp x 15-30 – rest about…

WOD: 4/29/2014

Tabata Mash Up: Wallball Box Jump (24″ / 20″) – step down Burpee Jingle Jangle

CWOD: 4/29/2014

Tabata Mash Up: Wallball Box Jump (24″ / 20″) – step down Burpee Jingle Jangle + A. CGBP 5×50%, 5×60%, 5×70%, 5RM (1 attempt); rest 1-3 min B. CGBP Max(-1)x75% of 5RM C. Pullup 5×50%, 5×60%, 5×70%,…

CWOD: 4/28/2014

Leaderboard WOD “Helen” 3 RFT 400m Run 21 KB Swing (1.5pd / 1pd) 12 Pullups + A. Front Squat 5×50%, 5×60%, 5×70%, 5RM (1 attempt); rest 1-3 min B. RDL 3×10 @ 21X0; rest 1:30 C. Barbell…

WOD: 4/28/2014

Leaderboard WOD “Helen” 3 RFT 400m Run 21 KB Swing (1.5pd / 1pd) 12 Pullups

Programming: Week of April 28

Monday Leaderboard WOD “Helen” 3 RFT 400m Run 21 KB Swing (1.5pd / 1pd) 12 Pullups Tuesday Tabata Mash Up Wallball Box Jump (24″ / 20″) – step down Burpee Jingle Jangle Wednesday 5 Rounds of Floor…

CWOD: 4/26/2014

No Classes, Special 4 Year Anniversary Workout starts at 9:30am

WOD: 4/26/2014

No Classes, Special 4 Year Anniversary Workout starts at 9:30am

CWOD: 4/25/2014

BHC WOD Teams of 3 Complete: 300 Wallballs 250 KB Swing (1.5pd / 1pd) 200 HR Pushups 150 yd Bear Crawl – one team member works at a time + Split Jerk 1RM Deadlift 1RM – testing…

WOD: 4/25/2014

Teams of 3 Complete: 300 Wallballs 250 KB Swing (1.5pd / 1pd) 200 HR Pushups 150 yd Bear Crawl – one team member works at a time

Physical and financial fitness and stress

Written by Adam Peters, Brickhouse CrossFit morning coach From the outside, your physical and financial statuses may not seem to be linked other than by the gym membership you pay, but both actually play a significant role…

WOD: 4/24/2014

21-15-9 Shoulder To Overhead (115 / 75) Box Jump (24″ / 20″) Pullup

CWOD: 4/24/2014

60 min Active Recovery – hike, airdyne, bike, row, or swim (no running) – all easy Z1 – unplugged hike is preferred

Athlete Profile: Jen Scavelli

Jen Scavelli is a regular in the 5:30 a.m. “WTF” class. But a few years ago, you may have found her at the box 12 hours later, because when Jen joined during Brickhouse CrossFit’s infancy, the evening…

CWOD: 4/23/2014

BHC WOD 1 Snatch + 2 Overhead Squats – 6 minutes to work up to moderate set + 20 Minute Time Limit: “Nancy” 5 RFT 400 Meter Run 15 Overhead Squat (95 / 65) – don’t forget,…

WOD: 4/23/2014

Part A 1 Snatch + 2 Overhead Squats – 6 minutes to work up to moderate set Part B 20 Minute Time Limit: “Nancy” 5 RFT 400 Meter Run 15 Overhead Squat (95 / 65) – don’t…

CWOD: 4/22/2014

* Must Read: 2015 Competition Plan * Overhead Squat 1RM Front Squat 1RM Back Squat 1RM – testing for 2015 strength cycles, record solid reps only – you may PR, but don’t expect it at this point…

WOD: 4/22/2014

5 Sets against a 2 minute clock 5 Renegade Rows with Pushups Row for max Calories in remaining time – rest 5 minutes between sets – during each rest do 2 attempts at max parallete L-Sit –…

WOD: 4/21/2014

Part A 8 minutes to work up to heavy set of the complex: 1 Squat Clean + 2 Front Squat + 1 Jerk Part B Partner AMRAP in 20 of the complex 1 Squat Clean + 2…

CWOD: 4/21/2014

* Must Read: 2015 Competition Plan * BHC WOD 8 minutes to work up to heavy set of the complex: 1 Squat Clean + 2 Front Squat + 1 Jerk + Partner AMRAP in 20 of the…

CrossFit Competition Programming Plan for 2015 Season

For the 2014 CrossFit Games Open season we had competitors following competition specific programming for only 3 months prior to the 1st week of the Open. Just imagine what we could accomplish in the 2015 season if…

Athlete Profile: Ben Cook

He calls himself “The Godfather of Brickhouse CrossFit.” But seeing that Ben Cook was the first – and only – member of the original 5:30 a.m. class, he kind of has a point. This month, Brickhouse CrossFit…

Programming: Week of April 21

Monday Part A 8 minutes to work up to heavy set of the complex: 1 Squat Clean + 2 Front Squat + 1 Jerk Part B Partner AMRAP in 20 of the complex 1 Squat Clean +…

WOD: 4/19/2014

AMRAP in 20 300 Meter Run 7 Hang Power Clean (135 / 95) 7 CTB Pullups

CWOD: 4/19/2014

BHC WOD AMRAP in 20 300 Meter Run 7 Hang Power Clean (135 / 95) 7 CTB Pullups + A. Back Squat 3×55%, 3×65%, 3×75%, 1 heavy set of 3; rest 2 min B. Back Squat Max…

Olympic Lifting Series: The “Scoop” or “Power Position”

Part 2: Written by Adam Dickerson, Head CrossFit Coach The most important part of every Olympic lift is the point in time where the bar meets the hips. Before we get into the technique, let’s review some…

CWOD: 4/18/2014

BHC WOD 5 Sets of 1:30 Row for Max Cals 1:30 Max Wallballs – unbroken if possible – rest 5 minutes between sets – during each rest do 2 max length alligator crawls – score is total…

WOD: 4/18/2014

5 Sets of 1:30 Row for Max Cals 1:30 Max Wallballs – unbroken if possible – rest 5 minutes between sets – during each rest do 2 max length alligator crawls – score is total cals +…

WOD: 4/17/2014

Part A RDL 3×10 Part B 3 Sets of 25yd Sled Drag Forward 25yd Sled Drag Backward 15 Handstand Pushups 300 Meter Jog or Row for recovery

CWOD: 4/17/2014

Active Recovery – 60 Min Hike Unplugged

WOD: 4/16/2014

“Rushmore” 10-9-8-7-6-5-4-3-2-1 Squat Clean (135 / 95) Burpee with lateral jump over bar

CWOD: 4/16/2014

10 Min @ 80% Row 250m 30 Double Unders 10 Overhead Squats (95 / 65) – rest 5 min 10 Min @ 80% 1 Muscle Up (sub jumping MU) + 2 Ring Dips 4 Handstand Pushups 8…

CWOD: 4/15/2014

BHC WOD 8 RFT 5 Strict Pullups 10 Box Jumps (24″ / 20″) – step down 15 KB Swings (1.5pd / 1pd) + A. Deadlift 1×60%, 1×70%, 1×80%, heavy single; rest 2 min – limit heavy single…

WOD: 4/15/2014

8 RFT 5 Strict Pullups 10 Box Jumps (24″ / 20″) – step down 15 KB Swings (1.5pd / 1pd)

CWOD: 4/14/2014

BHC WOD 5 Rounds of Front Squat x 10 – rest about 20 sec DB / KB Push Press x 10 – rest about 20 sec 40yd Bear Crawl – rest about 20 sec Medball V-Ups x…

WOD: 4/14/2014

5 Rounds of Front Squat x 10 – rest about 20 sec DB / KB Push Press x 10 – rest about 20 sec 40yd Bear Crawl – rest about 20 sec Medball V-Ups x 10-15 –…

Programming: Week of April 14

Monday 5 Rounds of Front Squat x 10 – rest about 20 sec DB / KB Push Press x 10 – rest about 20 sec 40yd Bear Crawl – rest about 20 sec Medball V-Ups x 10-15…

CWOD: 4/12/2014

BHC WOD “Daniel” For Time 50 Pullups 400 Meter Run 21 Thrusters (95 / 65) 800 Meter Run 21 Thrusters (95 / 65) 400 Meter Run 50 Pullups

WOD: 4/12/2014

“Daniel” For Time 50 Pullups 400 Meter Run 21 Thrusters (95 / 65) 800 Meter Run 21 Thrusters (95 / 65) 400 Meter Run 50 Pullups

Develop Your Mental Game: Focus on What You Can Control

Written by Kelsey Schmitt, Brickhouse CrossFit Coach and Director of CrossFit Kids The CrossFit Games have come and gone. For some, the road to Regionals and potentially the Games continues. For most, it leaves us unveiling strengths…

CWOD: 4/11/2014

BHC WOD For Time: 96 Double Unders 24 Pushups 24 Steps Goblet Walking Lunge (KB or DB, go heavy) 72 Double Unders 24 Pushups 24 Steps Goblet Walking Lunge (KB or DB, go heavy) 48 Double Unders…

WOD: 4/11/2014

For Time: 96 Double Unders 24 Pushups 24 Steps Goblet Walking Lunge (KB or DB, go heavy) 72 Double Unders 24 Pushups 24 Steps Goblet Walking Lunge (KB or DB, go heavy) 48 Double Unders 24 Pushups…

CWOD: 4/10/2014

Active Recovery – 60 Min Hike Unplugged

WOD: 4/10/2014

“Sugar Daddy” 21-15-9 Deadlift (225 / 155) 400 Meter Run after each set

Become an “Aerobic Finisher”

Written by Neal Jamison, Brickhouse CrossFit Endurance Coach A couple years ago, back when we were still at the old 310 address, I challenged some of the endurance athletes to start running a short distance immediately after…

CWOD: 4/9/2014

BHC WOD “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Clean (135 / 95) + A. Deadlift 3×55%, 3×65%, 3×75%, 1 heavy set of 3; rest 2 min B. Deadlift Max (-1)x75%…

WOD: 4/9/2014

“Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Clean (135 / 95)

WOD: 4/8/2014

Teams of 3 complete: 5 RFT Row 250m 10 Burpees with lateral jump over rower 30 KB Swing (1.5pd / 1pd) – one partner starts on rower, next partner can begin rowing once previous partner completes burpees…

CWOD: 4/8/2014

BHC WOD Teams of 3 complete: 5 RFT Row 250m 10 Burpees with lateral jump over rower 30 KB Swing (1.5pd / 1pd) – one partner starts on rower, next partner can begin rowing once previous partner…

Programming: Week of April 7

Monday “Elizabeth” 21-15-9 Squat Clean (135 / 95) Ring Dip Tuesday Teams of 3 complete: 5 RFT Row 250m 10 Burpees with lateral jump over rower 30 KB Swing (1.5pd / 1pd) – one partner starts on…

CWOD: 4/7/2014

BHC WOD “Elizabeth” 21-15-9 Squat Clean (135 / 95) Ring Dip + A. 3 Pos Snatch 1×60%, 1×65%, 1×70%, 3×75%; rest 2 min B. Spoon Press 5×10-15 @ 3010; rest 1:30 – increase in weight or reps…

WOD: 4/7/2014

“Elizabeth” 21-15-9 Squat Clean (135 / 95) Ring Dip

WOD: 4/5/2014

For Time: 75 Wallballs 25 Toes to Bar 800 Meter Run 75 Situps 25 Box Jumps (24″ / 20″) – step down 800 Meter Run 75 Double Unders 25 DB or KB Snatches each arm (alternating, 50…

CWOD: 4/5/2014

BHC WOD For Time: 75 Wallballs 25 Toes to Bar 800 Meter Run 75 Situps 25 Box Jumps (24″ / 20″) – step down 800 Meter Run 75 Double Unders 25 DB or KB Snatches each arm…

WOD: 4/4/2014

Mike “Dork” Kennedy 33 Back Squats (225 / 155) 15 Burpees 33 Deadlifts (225 / 155) 15 Burpees 33 KB Swings (2pd / 1.5pd) 15 Burpees Boston FF Michael Kennedy was a Marine Corps veteran and a…

CWOD: 4/4/2014

BHC WOD Mike “Dork” Kennedy 33 Back Squats (225 / 155) 15 Burpees 33 Deadlifts (225 / 155) 15 Burpees 33 KB Swings (2pd / 1.5pd) 15 Burpees + A. Accumulate 20 Muscle Ups in Largest Sets…

WOD: 4/3/2014

Clean and Jerk – 10 minutes to establish 1RM – rest 5 minutes Row 2k time trial

CWOD: 4/3/2014

Active Recovery 60 Min Hike Unplugged – Unplugged means no social media, texting, news, or general connection to the world outside. This is 60 minutes of moving in nature and living in the present moment. – Selfies…

Olympic Lifting Series: Hips, Meet the Bar

Part 1: Written by Adam Dickerson, Head CrossFit Coach Arguably, the most important part of any Olympic lift is where the hips meet the bar. If that is so, of what importance is everything that happens before?…

WOD: 4/2/2014

“Strict Helen” 3 rounds of: 400m Run 21 KB Swings (1.5pd / 1pd) 12 Strict Pullups

CWOD: 4/2/2014

BHC WOD “Strict Helen” 3 rounds of: 400m Run 21 KB Swings (1.5pd / 1pd) 12 Strict Pullups + A. 3 Pos Clean 1×60%, 1×65%, 4×70%; rest 2 min B. Barbell Drag Curl 5×10-15 @ 3010; rest…

WOD: 4/1/2014

5 Rounds of Back Squat x 12 – rest about 40 sec Push Press x 12 – pulled from floor – rest about 40 sec Stone to Shoulder x 3 – rest about 40 sec Burpees x…

CWOD: 4/1/2014

BHC WOD 5 Rounds of Back Squat x 12 – rest about 40 sec Push Press x 12 – pulled from floor – rest about 40 sec Stone to Shoulder x 3 – rest about 40 sec…

A SWOT plan to set goals as a CrossFit athlete

Written by Adam Peters, Lead Morning Coach at Brickhouse CrossFit I’m sure you all have heard of the acronym SWOT (Strengths, Weaknesses, Opportunities and Threats) but have you ever analyzed yourself as a CrossFit athlete? As your…

WOD: 3/31/2014

“Neon Knights” For Time: Row 1k 30 Hang Power Clean (135 / 95) 30 CTB Pullups

CWOD: 3/31/2014

BHC WOD “Neon Knights” For Time: Row 1k 30 Hang Power Clean (135 / 95) 30 CTB Pullups + A. Deadlift 5×50%, 5×60%, 5×70%, 1 heavy set of 5; rest 2 min B. Deadlift Max(-1)x75% of the…

Programming: Week of March 31

Monday “Neon Knights” For Time: Row 1k 30 Hang Power Clean (135 / 95) 30 CTB Pullups Tuesday 5 Rounds of Back Squat x 12 – rest about 40 sec Push Press x 12 – pulled from…

WOD: 3/29/2014

CrossFit Games Open 14.5 – rest day for those who did this yesterday

WOD: 3/28/2014

CrossFit Games Open 14.5 – rest day for those going tomorrow

WOD: 3/27/2014

Part A: 8 Minutes @ 80% Turkish Getup – slow and steady Part B: “Diane” 21-15-9 Deadlift (225 / 155) Handstand Pushup

Chassity Martin makes a run for 2014 Mid Atlantic Regional Competition

Don’t tell Chassity Martin she’s not good enough. She’ll prove you wrong. “When I first started CrossFit, a comment was made that I wasn’t strong enough to be a competitive athlete,” Chassity said. “I’ve held onto that…

WOD: 3/26/2014

“The Chief” AMRAP in 3 3 Power Clean (135 / 95) 6 Pushups 9 Air Squats – rest 1 minute and repeat for 5 total rounds

It’s Not the Weight We Lift, But That We Lift One Another

Written by Brickhouse athlete, Mari Stewart, as a recollection of CrossFit Open 14.1 Within the concrete walls of Brickhouse CrossFit it starts with a talk to the athletes. An explanation of what the work is and the…

WOD: 3/25/2014

3 RFT 800 Meter Run 10 Front Squats (185 / 125) – pulled from floor 15 CTB Pullups

Athlete Profile: Zach Bennett

Functional fitness may be among the latest buzzwords in gyms these days. It’s about building a body capable of performing real-life activities in real-life positions. As a personal trainer at Gold’s Gym, Zach Bennett began dabbling in…

WOD: 3/24/2014

EMOM for 20 Minute 1: Row for Calories (20 / 15) Minute 2: 15 Wallballs Minute 3: 15 Burpees Minute 4: 15 KB Swings (2pd / 1.5pd)

Programming: Week of March 24

Monday EMOM for 20 Minute 1: Row for Calories (20 / 15) Minute 2: 15 Wallballs Minute 3: 15 Burpees Minute 4: 15 KB Swings (2pd / 1.5pd) Tuesday 3 RFT 800 Meter Run 10 Front Squats…

WOD: 3/22/2014

CrossFit Games Open 14.4 – rest day for those who did this yesterday

WOD: 3/21/2014

CrossFit Games Open 14.4 – rest day for those going tomorrow

WOD: 3/20/2014

5 Rounds of Back Squat x 10 – rest about 20 sec DB Torso Row x 10 each arm – rest about 20 sec 10 KB Swing as heavy as possible (Russian or American) – rest about…

WOD: 3/19/2014

Part A: 10 Minutes @ 80% Turkish Getup – slow and steady Part B: “Power Elizabeth” 21-15-9 Power Clean (135 / 95) Ring Dip – if you have muscle ups, use the high rings

Why participating in multiple sports can lower your young athletes’ risk of injury

Written by Kelsey Schmitt, Brickhouse CrossFit Coach and Director of Kids These days’ children are being pushed into being one sport wonders.  Young athletes are being pressured into focusing on one sport from a young age.  This…

WOD: 3/18/2014

5 Rounds of 20 Step Goblet Walking Lunge (2pd / 1.5pd) – chest up, shoulders back 20 Russian KB Swings 300 meter run Max Strict Pullups – rest 2 minutes

WOD: 3/17/2014

“Row to Hell and Back” 3 Person Teams complete 500-400-300-200-100-200-300-400-500 Row for Meters – one person rows at a time In between sets and before getting back to the rower do: 10-9-8-7-6-7-8-9-10 DB/KB Push Press * 50…

Programming: Week of March 17

Monday “Row to Hell and Back” 3 Person Teams complete 500-400-300-200-100-200-300-400-500 Row for Meters – one person rows at a time In between sets and before getting back to the rower do: 10-9-8-7-6-7-8-9-10 DB/KB Push Press *…

WOD: 3/15/2014

CrossFit Games Open 14.3 – rest day for those who did this yesterday

WOD: 3/14/2014

CrossFit Games Open 14.3 – rest day for those going tomorrow

5 Reasons you should “spring” into EWODs

Written by Neal Jamison, Brickhouse CrossFit Endurance Coach I invite lots of Brickhouse CrossFit athletes to EWODs and many of them tell me they will come when the weather gets better.  Kudos to those who come year…

WOD: 3/13/2014

Part A: 8 Minutes @ 80% for quality 2 Muscle Ups 4 Handstand Pushups 8 Goblet Squats (DB or KB, moderate weight, perfect form) Part B: Hang Snatch from Hip 5×3 – in between sets do 15-20…

WOD: 3/12/2014

For Time: 20 Back Squats @ 65% 800 Meter Run – rest 5 minutes then AMRAP in 7 3-6-9-12-15-18-21… KB Swing (1.5pd / 1pd) Burpee

WOD: 3/11/2014

Part A: 4 Rounds of: 45 Sec Row for Max Cals rest 15 sec 45 Sec Max Wallballs rest 15 sec 45 Sec Max Box Jumps (20″ / 16″) rest 45 sec 45 Sec Max Abmat Situps…

Athlete Profile: Mohammad Elshawarby

Do you remember what it was like the first time you walked in for a class at Brickhouse CrossFit? Athlete Mohammad Elshawarby remembers – it was April 18, 2013. “I felt a little intimidated before actually going…

WOD: 3/10/2014

Part A: 10 Minutes @ 80% for quality 5 CTB Pullups 5-10 Perfect Pushups 15 Perfect Air Squats Part B: 5 Rounds of Bulgarian Split Squat x 6 (each leg) @ 30X0 Band Pull Aparts x 8-15…

Programming: Week of March 10

Monday Part A: 10 Minutes @ 80% for quality 5 CTB Pullups 5-10 Perfect Pushups 15 Perfect Air Squats Part B: 5 Rounds of Bulgarian Split Squat x 6 (each leg) @ 30X0 Band Pull Aparts x…

WOD: 3/8/2014

CrossFit Games Open 14.2 – rest day for those who did this yesterday

WOD: 3/7/2014

CrossFit Games Open 14.2 – rest day for those going tomorrow

WOD: 3/6/2014

Part A: Teams of 4 complete 10k Row – one team member rows at a time switching out every 250m – must complete 7 burpee box jumps (24″ / 20″) before returning to the rower Part B:…

Athlete Profile: Amelia Canright

Asking the athletes in Brickhouse CrossFit class why they started CrossFit, you may get a different answer with every person. For Amelia – who played softball throughout her childhood and has a love for endurance sports –…

WOD: 3/5/2014

Part A: 8 Minutes @ 80% Turkish Getup – slow and steady Part B: 5 Rounds of Back Squat x 6-8 @ 30X0 – rest about 30 seconds DB or KB Push Press x 8 – rest…

WOD: 3/4/2014

Part A: AMRAP in 20 18 Double Unders 15 KB Swings (1.5 pood / 1 pood) 12 Box Jumps (24″ / 20″) 9 Toes to Bar Part B: Coaches Choice

WOD: 3/3/2014

Part A: Hang Squat Clean from mid thigh – work up to heavy single in 10 minutes, focus on speed under bar Part B: 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean @ 70% of above for males, 75% for females…

Programming: Week of March 3

Monday Part A: Hang Squat Clean from mid thigh – work up to heavy single in 10 minutes, focus on speed under bar Part B: 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean @ 70% of above for males, 75% for…

WOD: 3/1/2014

CrossFit Games Open 14.1 – rest day for those who did this yesterday

WOD: 2/28/2014

CrossFit Games Open 14.1 – rest day for those doing this tomorrow

Athlete Profile: Arlesia Glaspy & Joshua Jones

On the Monday after Thanksgiving, engaged couple Arlesia Glaspy and Joshua Jones began scouring the Internet looking for opportunities to do something different, fun and rewarding with their fitness and wellness. “I looked at Arlesia, and she…

WOD: 2/27/2014

Part A: RDL 4 x 8 @ 4010 Part B: 10 Minutes @ 80% Turkish Getup – slow and steady Part C: 10 Minutes @ 80% 5 Pullups 10 Pushups 15 KB Swing

Nutrition to keep your kids happy and healthy

Written by Kelsey Schmitt, Director of Kids and Brickhouse CrossFit Coach “Our goal with kids isn’t to get them on the Zone, but to get them to think and make good choices about what they eat. Our…

WOD: 2/26/2014

Part A: 15 Minutes @ 80% 5 Sets of 1 Squat Clean + 1 Hang Squat Clean from hip (155 / 105) 30 Double Unders Part B: 50 Barbell Evil Wheels (not for time)

WOD: 2/25/2014

Part A: Floor Press – work to heavy single in 10 minutes. If you feel like a PR, go for it! Floor Press – Max reps at 65% of above @ 30X0 Part B: AMRAP in 18…

Craig Camidge prepares for the Arnold Sports Festival

Written by Craig Camidge, Brickhouse athlete and USAW competitor The Arnold Sports Festival is one of the premier sports and fitness expos in the United States and the weightlifting competition is one of the top three competitions…

WOD: 2/24/2014

Part A: Front Squat – work to heavy single in 10 minutes. If you feel like a PR, go for it! Front Squat – Max reps at 65% of above @ 30X0, go for 20+ reps Part…

Programming: Week of Feb 24

Monday Part A: Front Squat – work to heavy single in 10 minutes. If you feel like a PR, go for it! Front Squat – Max reps at 65% of above @ 30X0, go for 20+ reps…

WOD: 2/22/2014

15 Minute Time Limit: 5 Rounds of: 10 Squat Clean (135 / 95) 30 Double Unders – AMRAP Muscle Ups for remainder of time limit

WOD: 2/21/2014

Part A: AMRAP in 20 10 HR Pushups 8 Toes to Bar 6 Box Jumps (24″ / 20″) 4 CTB Pullups 2 Wall Walks Part B: Coaches Choice

WOD: 2/20/2014

Part A: Deadlift – build to heavy set of 5 TNG in 10 minutes Part B: 21-15-9 Deadlift (225 / 155) Burpee with lateral jump over bar – rest 2 minutes 50 Medball V-Ups or Toes to…

Why the 2014 CrossFit Open is for everyone (and why it is fun!)

Written by Adam Peters, Brickhouse CrossFit Lead Morning Coach The Open is around the corner! Are you excited, maybe nervous, or all of the above? The Open can be a fun and exciting event.  For some, it’s…

WOD: 2/19/2014

Part A: Bulgarian Split Squat 3 x 8 @ 30X0 Part B: 15 Minutes @ 80% 10 Jingle Jangles 20 Steps Prisoner Walking Lunge 30 Double Unders Max (-2) Strict Pullups

WOD: 2/18/2014

Part A: Floor Press 5 x 4 @ 20X0 Part B: 3 Sets of: 25 yd DB Bear Crawl Max Parallette Pushups (no hip sagging) 25 Russian KB Swing as heavy as possible – rest 3 to…

WOD: 2/17/2014

Part A: 5 Rounds of Front Squat x 2-4 @ 30X0 Rest 30 Sec Strict Weighted Pullup – do Max (-1) with medball, drop medball, then Max (-1) at bodyweight Rest 3 minutes Part B: 2 Sets…

Programming: Week of Feb 17

* Chassity Martin, 3rd Place Overall SuperFit East Coast Championship Monday Part A: 5 Rounds of Front Squat x 2-4 @ 30X0 Rest 30 Sec Strict Weighted Pullup – do Max (-1) with medball, drop medball, then…

WOD: 2/15/2014

Teams of 3 Complete: 150-100-50 Wallball KB Swing Double Under Then 40 total wall walks between the group – only 1 team member works at a time

The Power Couples of Brickhouse CrossFit

You know what they say. The couple that plays together stays together. I’m not sure how true that is but I do know for sure that if both you and your significant other are active and committed…

WOD: 2/14/2014

Part A: 5 Sets of Press x 2 then Push Press x Max (-1) @ 20X1 Rest 15 sec Pushups x Max in 45 seconds Rest 2 to 3 minutes Part B: Bent Over DB Torso Row…

Weightlifting for Kids

Brickhouse CrossFit Kids athlete, Tye, placed 3rd in the Cupp Run Challenge Race at Snowshoe. We’ve had several inquiries lately about the certification process for our CrossFit Kids program. We understand there are numerous other programs in…

WOD: 2/13/2014

Part A: Squat Clean – build to 1RM in 10 min Part B: For Time: 30 Squat Clean @ 78% of 1RM – rest 2 minutes 50 Barbell Evil Wheels Part C: Coaches Choice

Are minimalist or traditional running shoes the safer option?

Written by Neal Jamison, Brickhouse CrossFit Endurance Coach Let’s talk briefly about shoes and running. I see lots of you running in what I would consider minimalist shoes. And that might be okay, if you are running…

Carb Cycling for Fat Loss in CrossFit

High intensity mixed modal training (CrossFit) requires sufficient carbohydrate intake to fuel optimal performance. Some however feel bloated from our recommended carb intake or may have trouble losing bodyfat when that is a training goal. The first…

WOD: 2/12/2014

Part A: 10 Minutes @ 85% 5 Thrusters (135 / 95) 7 Power Cleans (135 / 95) 9 Pullups Part B: 10 Minutes @ 85% 20 KB Swings (1.5 pood / 1 pood) 30 Steps Walking Lunge…

WOD: 2/11/2014

Part A: Floor Press 3 x 6 @ 30X0 Part B: 3 Sets with 15 Seconds Transition between movements 45 Sec Slow and Low Alligator Crawl 45 Sec Burpee (no jump, just stand to full knee /…

WOD: 2/10/2014

Part A: 4 Rounds of Front Squat x 4-6 @ 31X0 Rest 30 Sec Strict Underhand Grip Pullup x Max (-1) @ 2020 Rest 3 minutes Part B: 3 Sets of 25 Yd Sled Drag Forward 25…

Programming: Week of Feb 10

* Chassity Martin, 3rd Place Overall SuperFit East Coast Championship Monday Part A: 4 Rounds of Front Squat x 4-6 @ 31X0 Rest 30 Sec Strict Underhand Grip Pullup x Max (-1) @ 2020 Rest 3 minutes…

WOD: 2/8/2014

Part A: Squat Clean – work up to moderate set of 3 TNG Part B: “Elizabeth” 21-15-9 Squat Clean (135 / 95) Ring Dip

Strategy During Workouts: Manage Work / Rest

Written by Adam Dickerson, Brickhouse CrossFit Coach At a certain point in every athlete’s experience with CrossFit, there comes a time when they‘re no longer holding on for dear life during every workout. Instead, they’re trying to…

WOD: 2/7/2014

Part A: 10 Minutes @ 80% 30 Double Unders 5 Wall Walks 10 Toes to Bar – rest 5 minutes 10 Minutes @ 80% 30 KB Swings 20 Steps Walking Lunge 10 Pullups Part B: Accumulate 3…

WOD: 2/6/2014

Part A: RDL 3 x 10 @ 4010 Part B: 3 Sets against a 2 min running clock Row 45 Sec for Max Calories Max Wallballs for remainder of 2 minutes – rest 3 to 5 minutes…

Overtraining, Periodization and Using Heart Rate Variability in CrossFit

* HRV data for Chassity Martin (11/1/2013 – 2/1/2014) Many of our athletes at Brickhouse CrossFit have noticed the daily input in their Brickhouse Performance app for HRV. I’ve been meaning to get an article out about…

Core Values: Defining the Culture of Operations at Brickhouse

We believe the success of a company doesn’t come from money, business systems, or organizational charts. It comes from the heart of the company carried out over the years. To determine if you are eligible for unemployment…

WOD: 2/5/2014

Part A: Power Clean Cluster 2.2.2 x 4 Part B: AMRAP in 3 10 Power Clean (95 / 65) 10 Box Jumps (24″ / 20″) 10 Air Squat – rest 2 min and repeat for 3 rounds

New Mobility Class: Want to PR your Fran time and increase all of your lifts?

Written by Coach Alicia Bosserman That got your attention. Get ready for a heaping helping of Yobility! As announced on the Brickhouse Facebook page, this week we’ll begin offering a new class on Thursday mornings from 6am-7am….

Brickhouse CrossFit Schedule for Open Competitors

We are 3 weeks and 1 day away from the announcement of CrossFit Games Open 14.1. Many have inquired as to what our schedule will be this year for hosting the Open. Our schedule will be similar…

WOD: 2/4/2014

Part A: Partner WOD – 5 RFT 10 Shoulder to Overhead (115 / 75) 10 Burpees with lateral jump over barbell – Partner A completes entire round then Partner B completes entire round Part B: Floor Press…

Athlete Profile: Sean Skinner

Do you remember the first time you walked through the doors at Brickhouse CrossFit? What was running through your mind? Can you remember that first WOD? We asked our athletes to share what their first WOD was…

WOD: 2/3/2014

Part A: 15 Minutes @ 80% 5 Strict Weighted Pullups 20 Steps Prisoner Walking Lunge 30 Sec Side Plank each side Part B: Front Squat 3 x 6-8 @ 32X0 Bent Over DB Torso Row 3 x…

Programming: Week of Feb 3

Monday Part A: 15 Minutes @ 80% 5 Strict Weighted Pullups 20 Steps Prisoner Walking Lunge 30 Sec Side Plank each side Part B: Front Squat 3 x 6-8 @ 32X0 Bent Over DB Torso Row 3…

CWOD: 2/2/2014

Rest Day Completely Off – Eat, rest, have fun with family/friends, plan nutrition for next week

CWOD: 2/1/2014

A. 1 Snatch High Pull + 1 Power Snatch + 1 Snatch Balance – build to heavy set in 6 min, just getting the CNS excited + Airdyne 10 Min for Max Cals

WOD: 2/1/2014

“Fight Gone Bad” 1 Min Stations for 3 Rounds: Wallballs Sumo Deadlift High Pull (75 / 55) Box Jump (20″ / 16″) Push Press (75 / 55) Row for Cals – rest 1 minute between rounds

WOD: 1/31/2014

Part A: “Cindy” AMRAP in 20 5 Pullups 10 Pushups 15 Air Squats Part B: Coaches Choice

CWOD: 1/31/2014

A. Push Jerk 3,3,3 TNG – moderate weight, fast, just getting CNS excited + AMRAP in 18 30 Double Unders 12 Shoulder to Overhead (115 / 75) 9 Toes to Bar

CWOD: 1/30/2014

Active Recovery Day Option 1: Do something fun outside (bike, hike, etc) Option 2: Accumulate 45 to 60 minutes of light rowing or airdyne taking periodic breaks to work on a mobility piece * Option 1 is…

WOD: 1/30/2014

Part A: Deadlift – work to heavy single in 10 minutes. If you feel like a PR, go for it! Part B: “Diane” 21-15-9 Deadlift (225 / 155) Handstand Pushup

Make fitness fun for your kids this year at Brickhouse CrossFit

Written by Kelsey Schmitt, Brickhouse CrossFit Coach, CrossFit Kids Director Exercise and healthy eating for many adults can be a chore. We often find ourselves saying “we have to,” instead of “we want to.” Yet, when it…

WOD: 1/29/2014

Part A: Squat Clean 1RM Part B: For Time: 21 Front Squat (155 / 105) 50 Double Unders 15 Front Squat (155 / 105) 50 Double Unders 9 Front Squat (155 / 105) 50 Double Unders –…

CWOD: 1/29/2014

A. 1 Snatch + 2 Hang Snatch (knee) – build to heavy set in 6 min, just getting the CNS excited + “Amanda” 9-7-5 Muscle Up Squat Snatch (135 / 95) – MU sub is jumping MU…

CWOD: 1/28/2014

A. 1 Clean Pull + 1 Hang Clean (hip) + 1 Split Jerk – build to heavy set in 6 min, just getting the CNS excited + Row 2k for time

WOD: 1/28/2014

Part A: Press 1RM Part B: 3 Sets of: 10 Unbroken DB Push Press 50 yd Bear Crawl Max Strict Pullups – as you begin to fail, kip to top and do controlled negs – rest 3…

Athlete Profile: Dan Lieber

As an active guy through high school (soccer and wrestling) and college at the Virginia Military Institute, Dan Lieber struggled to find an athletic outlet he could stick with as an adult. “My good friend, Shane Shubert,…

CWOD: 1/27/2014

This is week 4 of the Open Prep. It’s a deload in volume with some testing. It is also the last week of Phase 1 of the Open Prep. Next week we enter the pre-competition phase in…

WOD: 1/27/2014

Part A: Back Squat – work to heavy single in 10 minutes. If you feel like a PR, go for it! Back Squat – Max reps at 65% of above @ 30X0, go for 20+ reps Part…

Programming: Week of Jan 27

Monday Part A: Back Squat – work to heavy single in 10 minutes. If you feel like a PR, go for it! Back Squat – Max reps at 65% of above @ 30X0, go for 20+ reps…

Ditch long slow distance runs and train smarter for your next race

Written by Neal Jamison, Brickhouse CrossFit Endurance Coach Several BHC athletes have asked me about training for long running events like the half-marathon and marathon. Some of them have searched the Internet and found a traditional training…

CWOD: 1/26/2014

Rest Day Completely Off – Eat, rest, have fun with family/friends, plan nutrition for next week

CWOD: 1/25/2014

BHC WOD Only AMRAP in 12 150 Wallballs – record “Karen” time in Brickhouse Performance 90 Double Unders AMRAP Burpee Muscle Ups for remainder of time Post BHC WOD 20 Min Airdyne or Row @ Z1 –…

WOD: 1/25/2014

AMRAP in 12 150 Wallballs – record “Karen” time in Brickhouse Performance 90 Double Unders AMRAP Burpee Muscle Ups for remainder of time

CWOD: 1/24/2014

A. 3 Position Clean (floor, knee, hip) – build to heavy set in 8 min + “SuperFit Rubicon Event 1” 10 Minute Time Cap: Row 500m 1 Squat Clean Row 400m 2 Squat Clean Row 300m 3…

WOD: 1/24/2014

Part A: Power Clean to Push Jerk – work up to heavish set of 3 TNG in 8 min Part B: For Time: “Grace” – 30 Clean and Jerks (135 / 95) – rest 2 minutes 50…

WOD: 1/23/2014

Part A: Bulgarian Split Squat 3 x 8 @ 30X0 Part B: 4 Sets of: 50yd Farmer’s Carry 30 Sec Side Plank each side – not for time, rest as needed between sets

CWOD: 1/23/2014

Active Recovery Day Option 1: Do something fun outside (bike, hike, etc) Option 2: Accumulate 45 to 60 minutes of light rowing or airdyne taking periodic breaks to work on a mobility piece * Option 1 is…

Make and stay focused on your own goals (not your neighbors)

Written by Adam Dickerson, Brickhouse CrossFit Coach The New Year is always a time for reflection and the setting of personal goals. Facebook will be full of status updates relaying New Years resolutions, many of which will…

CWOD: 1/22/2014

A. Power Snatch 6 x 3 on minute @ 50-60%. Stay light, practice TNG B. Weighted Supinated Grip Pullup 7, 5, 3; rest 2 min C. Practice Snatch TNG form @ (75 / 45) – bar should…

WOD: 1/22/2014

Part A: Push Press Cluster 3.3.3 x 3-5 Part B: 3 Sets of: Row 1 Min for Max Cals Then 3 Rounds of 5 Strict Pullups, 10 Pushups – rest 3 to 5 minutes between rounds

CWOD: 1/21/2014

A. Push Jerk 3,2,2,1,1; rest 2 min B. 30 Parallette HSPU – set up plates w/ abmat so there is no deficit – sub is 5 sec negatives. kick to wall, do negative, then come back down…

WOD: 1/21/2014

Part A: Front Squat 5 x 2 @ 32X0 Part B: 3 RFT 10 Squat Clean (135 / 95) 20 Box Jumps (24″ / 20″) – step down

Athlete Profile: Angela Honaker

Do you remember the first time you walked through the doors at Brickhouse CrossFit? What was running through your mind? Can you remember that first WOD? We asked our athletes to share what their first WOD was…

CWOD: 1/20/2014

A. Front Squat 3, 1, 3, 1; rest 2 min (2nd wave is heavier than first) B. 1 Snatch Pull + 1 Hang Snatch (hip) + 1 Snatch Balance x 4; rest 2 min + 3 Min…

WOD: 1/20/2014

Part A: “Marguerita” 50 rounds for time of: 1 Burpee 1 Pushup 1 Jumping Jack 1 Situp 1 Handstand Part B: Coaches Choice

Programming: Week of Jan 20

Monday Part A: “Marguerita” 50 rounds for time of: 1 Burpee 1 Pushup 1 Jumping Jack 1 Situp 1 Handstand Part B: Coaches Choice Tuesday Part A: Front Squat 5 x 2 @ 32X0 Part B: 3…

CWOD: 1/19/2014

Rest Day Completely Off – Eat, rest, have fun with family/friends, plan nutrition for next week

CWOD: 1/18/2014

Active Recovery Day The Gym is closed today for the LBEB Seminar. Take this opportunity to do something fun outside (bike, hike, etc)

WOD: 1/17/2014

Part A: Floor Press 3 x 8 @ 30X0 Part B: 2 Min Max Stone to Shoulder then immediately 1 Mile Run – record scores for both stone to shoulder and mile time

CWOD: 1/17/2014

“NCFIT Open Event 3″ For Time: 21 Squat Clean (135 / 95) 21 Box Jumps (30″ / 24″) – step down recommended 15 Squat Clean (185 / 125) 15 Box Jumps (30″ / 24″) – step down…

CWOD: 1/16/2014

For Time: Row 500m 40 KB Swings (1.5 pood / 1 pood) 25 HSPU 40 KB Swings (1.5 pood / 1 pood) 25 CTB Pullups 40 KB Swings (1.5 pood / 1 pood) 25 Toes to Bar…

WOD: 1/16/2014

Part A: Deadlift – 8 minutes to work up to heavy double TNG RDL 3 x 8 @ 4111 Part B: 5 Sets of: 1 Min Row or Airdyne for Max Cals – rest 2 minutes

Setting realistic goals, in and out of the box, and making them a reality

Written by Adam Peter, Brickhouse CrossFit Coach I’m writing this blog on the first day of 2014, which has me thinking about what I want to accomplish over the next 365 days. I’ve made it through the…

CWOD: 1/15/2014

Pre-BHC WOD Snatch 14 x 2 on minute – add weight from last week. Fast and perfect! BHC WOD 2 Rounds of: 2 Min Max Wallballs 2 Min Max Abmat Situp 2 Min Max Double Unders 2…

WOD: 1/15/2014

Part A: 2 Rounds of: 2 Min Max Wallballs 2 Min Max Abmat Situp 2 Min Max Double Unders 2 Min Max Muscle Ups – rest 8 minutes between rounds, practice L-Sits Part B: Coaches Choice

Best of Roanoke 2014

It’s that time of year again! Time for Best of Roanoke 2014. We’ve taken home “Best Kept Secret” two years in a row and “Best Charity Event” in 2013 for Barbells for Boobs. What will you be…

CWOD: 1/14/2014

BHC WOD 4 Sets of Strict Press Cluster 2.2.2 Rest 30 Seconds Strict Weighted Pullup x 3 Rest 3 Minutes 3 RFT 15 Thrusters (100 / 65) 15 CTB Pullups 300 Meter Run Post BHC WOD Airdyne…

WOD: 1/14/2014

Part A: 4 Sets of Strict Press Cluster 2.2.2.2 Rest 30 Seconds Strict Weighted Pullup x 3 Rest 3 Minutes Part B: 3 RFT 15 Thrusters (100 / 65) 15 CTB Pullups 300 Meter Run

Athlete Profile: Emily Masters

Do you remember the first time you walked through the doors at Brickhouse CrossFit? What was running through your mind? Can you remember that first WOD? We asked our athletes to share what their first WOD was…

WOD: 1/13/2014

Part A: Back Squat 3 x 5-7 @ 30X0 Part B: 6 Sets of: Sled Drag 25yd Backward 30 Sec Front Leaning Rest (scaps back, core solid) Prisoner Walking Lunge 25yd – rest 3 to 5 minutes…

CWOD: 1/13/2014

A. Back squat – 6 minutes to work to a heavy single (not a max) B. 1 Snatch High Pull + 1 Hang Snatch (below knee) + 1 Snatch Balance x 4; rest 2 min + 4…

Programming: Week of Jan 13

Monday Part A: Back Squat 3 x 5-7 @ 30X0 Part B: 6 Sets of: Sled Drag 25yd Backward 30 Sec Front Leaning Rest (scaps back, core solid) Prisoner Walking Lunge 25yd – rest 3 to 5…

CWOD: 1/12/2014

Rest Day Completely Off – Eat, rest, have fun with family/friends, plan nutrition for next week

CWOD: 1/11/2014

Pre BHC WOD Pressing of Choice 3,2,1,3,2,1 (2nd wave heavier than first) – Press, Push Press, Jerk, Floor Press, Bench Press BHC WOD 10 RFT 10 Pushups 8 Toes to Bar 6 Burpee Box Jumps 4 CTB…

WOD: 1/11/2014

10 RFT 10 Pushups 8 Toes to Bar 6 Burpee Box Jumps (24″ / 20″) 4 CTB Pullups 2 Wall Walks

CWOD: 1/10/2014

A. Deadlift – work up to heavy single in 8 minutes (not a max) B. High Hang Squat Clean 3 x 3 – light, work on getting fast under the bar + AMRAP in 12 20 Squat…

WOD: 1/10/2014

Part A: Deadlift – 8 minutes to work up to heavy triple TNG Part B: 3 RFT 15 Shoulder to Overhead (115 / 75) Run 300m Bear Crawl 20m

CWOD: 1/9/2014

Active Recovery Day Option 1: Do something fun outside (bike, hike, etc) Option 2: Accumulate 45 to 60 minutes of light rowing or airdyne taking periodic breaks to work on a mobility piece * Option 1 is…

WOD: 1/9/2014

Part A: Front Squat 3 x 3-5 @ 30X0 Part B: “Jackie” For Time: Row 1k 50 Thrusters (45 / 35) 30 Pullups Part C: Coaches Choice

CWOD: 1/8/2014

BHC WOD A. Snatch 12 x 2 on minute @ 50-70% + 10-8-6-4-2 Power clean (185 / 125) Bar facing burpee Post BHC WOD A. 14 x 2 Muscle Ups on the minute B. 50 Toes to…

WOD: 1/8/2014

Part A: Snatch 12 x 2 on minute @ 50-70% – solid technique determines the weight Part B: 10-8-6-4-2 Power clean (185 / 125) Bar facing burpee Part C: Coaches Choice

WOD: 1/7/2014

Part A: Press Cluster 5 x 3.3.3 Part B: Partner WOD – For Time: 50 Box Jumps (24″ / 20″) then 3 Rounds of 50 KB Swing (1.5p / 1p) 100 Double Unders – Only 1 partner…

Valentine’s Couples Photo Shoot

Just like all the retail stores, now that the holidays are over, we’re already thinking about Valentine’s Day! This February, we want to celebrate all of our Brickhouse CrossFit couples that train together and support each other’s…

CWOD: 1/7/2014

4 Sets of Weighted Bar Dip x 4 Rest 10 Seconds AMRAP Bodyweight Ring Dip Rest 2 minutes 4 Sets of Weighted Pullup x 4 Rest 10 Seconds 15 CTB Pullups (bar contact with chest each rep)…

CWOD: 1/6/2014

A. Back squat 3,1,3,1; rest 2 min (2nd wave is heavier than first) B. 1 Power Snatch + 1 OHS + 1 Snatch Balance x 4; rest 2 min + 3 Sets at 100% 1 Min Max…

WOD: 1/6/2014

Part A: Back Squat 3 x 6-8 @ 30X0 Part B: Against a 2 minute clock: 10 Clean and Jerk (135 / 95) Row Max Cals for remainder of 2 min round – rest 3 to 5…

Upper Body Strength for the Competition Program

For those of you working toward achieving the prerequisite gymnastic strength as defined in the Brickhouse Performance App, here is the link to the program. * requires an active Membership and Brickhouse Performance account *

Programming: Week of Jan 6

Monday Part A: Back Squat 3 x 6-8 @ 30X0 Part B: Against a 2 minute clock: 10 Clean and Jerk (135 / 95) Row Max Cals for remainder of 2 min round – rest 3 to…

CWOD: 1/4/2014

BHC WOD ONLY A1. Floor Press 3 x 8 @ 30X0, rest 30 sec A2. Strict Weighted Pullup 3 x 5 @ 30X0, rest 2 min + 3 RFT 400 Meter Run 15 Toes to Bar 15…

WOD: 1/4/2014

Part A: 3 Sets of: Floor Press x 8 @ 30X0 Rest about 30 seconds Strict Weighted Pullup x 5 @ 30X0 Rest about 2 minutes Part B: 20 Minute Time Limit: 3 RFT 400 Meter Run…

Brickhouse Performance App is Here

*This is a long post, please read all the way to the bottom before doing your happy dance. We want to make sure you get all the information you need. We have waited for this day for…

CWOD: 1/3/2014

BHC WOD ONLY A. Back Squat 5 x 3 @ 32X0 + 3 Sets of 20 yd Sled Drag forward 20 yd Seld Drag backward – rest 2 to 3 minutes between each + 20 Turkish Getups…

WOD: 1/3/2014

Part A: Back Squat 5 x 3 @ 32X0 Part B: 3 Sets of 20 yd Sled Drag forward 20 yd Seld Drag backward – rest 2 to 3 minutes between each Part C: 20 Turkish Getups…

CWOD: 1/2/2014

A. Power Snatch 5 x 3 TNG – tough but PERFECT form, rest 2 minutes B1. Weighted Bar Dip 5 x 5 – full ROM, rest 30 seconds B2. Bent over Single Arm DB Row 5 x…

WOD: 1/2/2014

Part A: Squat Clean Cluster Sets 1.1.1 x 3 Part B: 15 Minute Time Limit: 21-15-9 Deadlift (225 / 155) Ring Dip – if you have muscle ups use the high rings

Brickhouse Exclusive Coaching, Operate on a New Level

* Note: Our Brickhouse Black Exclusive Coaching Program is at full capacity, please click here to be added to the waiting list * To kick of the year we are adding a new level of service for…

Athlete Profile: Liz Mitchell

Talk about weight loss is often focused on losing something. Losing pounds, trimming inches, a dropping number on the scale. But for Brickhouse CrossFit athlete Liz Mitchell, it’s more about gaining. Liz’s journey began when she found…

CWOD: 12/31/2013

BHC WOD ONLY – 9am and 12:15pm Classes Only 3 Member Teams Complete: 10 Min Row for Max Calories 9 Min Max Wallballs 8 Min Max KB Swings 7 Min in Front Leaning Rest – no score,…

WOD: 12/31/2013

New Years Eve – 9am and 12:15pm Classes Only 3 Member Teams Complete: 10 Min Row for Max Calories 9 Min Max Wallballs 8 Min Max KB Swings 7 Min in Front Leaning Rest – no score,…

CWOD: 12/30/2013

20 Minutes @ 85% Row 500m 15 PERFECT Pushups 20 Double Unders Rest 5 Minutes 20 Minutes @ 85% Row 500m 20 Abmat Situps 10 Steps Prisoner Walking lunge (hands behind head, fingers interlaced) Rest 5 Minutes…

WOD: 12/30/2013

Part A: 5 Sets of the Complex: 1 Power Clean + 1 Press + 3 Push Press Part B: 15 Minute Time Limit: 3 RFT 10 Clean and Jerks (155 / 105) 10 CTB Pullups 50 Double…

Programming: Week of Dec 30

Monday Part A: 5 Sets of the Complex: 1 Power Clean + 1 Press + 3 Push Press Part B: 15 Minute Time Limit: 3 RFT 10 Clean and Jerks (155 / 105) 10 CTB Pullups 50…

CWOD: 12/29/2013

Rest Day Completely Off – Eat, rest, have fun with family/friends, plan nutrition for next week

Beware of Brickhouse CrossFit Impersonators

Yesterday we were alerted to a situation on Google where another local CrossFit affiliate is using our business name “Brickhouse CrossFit” in a paid advertisement that shows up when people search for “Brickhouse CrossFit”. See the photo…

Running Mechanics: The Landing

Written by Neal Jamison, Brickhouse Endurance Coach One of the most common mistakes runners make is in the landing, or how the foot strikes the ground. Anyone who has ever attended an EWOD (Endurance Workout Of the…

CWOD: 12/28/2013

“CrossFit Games Open 13.5” AMRAP in 4 15 Thrusters (100 / 65) 15 CTB Pullup – time extends to 8 minutes upon completion of 3 rounds

WOD: 12/28/2013

“CrossFit Games Open 13.5” AMRAP in 4 15 Thrusters (100 / 65) 15 CTB Pullup – time extends to 8 minutes upon completion of 3 rounds

CWOD: 12/27/2013

BHC WOD ONLY A. Clean and Jerk – 15 minutes to work to 1RM + “Grace” For Time: 30 Clean and Jerks (135 / 95)

WOD: 12/27/2013

Part A: Clean and Jerk – 15 minutes to work to 1RM Part B: “Grace” For Time: 30 Clean and Jerks (135 / 95)

Lift Big Eat Big Strongman Seminar: January 18 & 19th

Time is almost here for the Lift Big Eat Big Seminar by Brandon Morrison and Matt Falk. We’re excited to co-host this strong crew with Roanoke Barbell Club for the weekend of January 18th and 19th. Make…

Power Into 2014: An Unconventional Method to Finding Your Fire and Committing To Your Goals

“When I dare to be powerful, to use my strength in the service of my vision, then it becomes less and less important whether I am afraid.” -Audre Lorde PLEASE NOTE THIS BLOG POST WAS WRITTEN DECEMBER…

CWOD: 12/26/2013

BHC WOD ONLY A. Floor Press 3 x 3-5 @ 30X0 + Partner WOD – 20 Minute Time Limit Row 1k (4:30 cutoff) then AMRAP for the remaining time: 40 KB Swing (1.5 pood / 1 pood)…

WOD: 12/26/2013

Part A: Floor Press 3 x 3-5 @ 30X0 Part B: Partner WOD – 20 Minute Time Limit Row 1k (4:30 cutoff) then AMRAP for the remaining time: 40 KB Swing (1.5 pood / 1 pood) 20…

CWOD: 12/23/2013

BHC WOD ONLY A. Back Squat 1RM + For Time: 5 Squat Clean to Thruster (185 / 125) 50 Double Unders 4 Squat Clean to Thruster (185 / 125) 40 Double Unders 3 Squat Clean to Thruster…

WOD: 12/23/2013

Part A: Back Squat 1RM Part B: 15 Minute Time Limit: For Time: 5 Squat Clean to Thruster (185 / 125) 50 Double Unders 4 Squat Clean to Thruster (185 / 125) 40 Double Unders 3 Squat…

Programming: Week of Dec 23

Week 4 of the December cycle. We have accumulated a lot of volume and fatigue in the last 3 weeks. We’ll use the next 2 weeks to let fatigue drop with shorter, more intense work. Focus on…

CWOD: 12/22/2013

Rest Day Completely Off – Eat, rest, have fun with family/friends, plan nutrition for next week

CWOD: 12/21/2013

Mid Morning – BHC WOD Partner Chipper – For Time: 300 Double Unders 200 KB Swings (1.5 pood / 1 pood) 100 Burpees with jump to target 200 Abmat Situps 300 Air Squats – only 1 partner…

WOD: 12/21/2013

Partner Chipper – For Time: 300 Double Unders 200 KB Swings (1.5 pood / 1 pood) 100 Burpees with jump to target 200 Abmat Situps 300 Air Squats – only 1 partner can work at a time

CWOD: 12/20/2013

AM 30 Minutes Airdyne or Row @ Z1 (easy) – stop every 6 minutes to do 1 Max effort L-Sit + 3 Wall Walks – go nose to wall PM – BHC WOD A. Clean and Jerk…

WOD: 12/20/2013

Part A: Clean and Jerk – 8 minutes to work to heavy single Clean and Jerk 3 x 2 @ 85% of above – not TNG, focus on bar speed / solid setup and execution each rep…

Athlete Profile: Shane Shubert

During November’s round of testing at Brickhouse CrossFit, many athletes snagged some personal records along the way. But master’s athlete Shane Shubert did so in a big way – snagging a PR on all of the one-rep…

CWOD: 12/19/2013

Active Recovery Day Option 1: Do something fun outside (bike, hike, etc) Option 2: Accumulate 45 to 60 minutes of light rowing or airdyne taking periodic breaks to work on a mobility piece * Option 1 is…

WOD: 12/19/2013

Part A: Press 3 x 3-5 @ 30X0 Part B: AMRAP in 3 10 KB Swing (1.5 pd / 1 pood) 8 Pushups 6 Box Jumps – rest 1 minute and repeat for 4 total rounds

It Starts With You

Written by Kelsey Schmitt, Brickhouse CrossFit Coach, CrossFit Kids Director It starts with you… I often get asked, “When will we get (fill in the blank)?” or “We need more (fill in the blank).” In our materialistic…

CWOD: 12/18/2013

AM Airdyne 30 Secs @ 85% 30 Secs @ 50% x30 PM – BHC WOD A. Front Squat 5 x 3 @ 32X0 B. Squat Snatch 12 x 2 on minute @ 70% C1. RDL 3 x…

WOD: 12/18/2013

Part A: Front Squat 5 x 2 @ 32X0 Part B: Squat Snatch 12 x 2 on minute @ 70% – not TNG, focus on bar speed / solid setup and execution each rep Part C: RDL…

CWOD: 12/17/2013

AM 8 Minutes @ 80% Row – rest / walk 5 minutes 1 Mile Sled Drag (90 / 45) – watch this video for setup / form / pacing – you can also use a normal weightlifting…

WOD: 12/17/2013

4 Person Team Workout – AMRAP in 20 Row 500m 40 Wallballs – 1 rower and 1 wallball station per team – Rowing and wallballs can be worked simultaneously but all 500m must be rowed and all…

CWOD: 12/16/2013

AM Row 8 x 500m – rest 2 minutes between sets – increase avg pace by 1 sec from last week PM – BHC WOD A. Back Squat 5 x 2-3 @ 30X0 + 15 Minute time…

WOD: 12/16/2013

Part A: Back Squat 5 x 2-3 @ 30X0 Part B: 15 Minute time Limit: 5 RFT 5 Deadlifts (315 / 205) 10 Burpees with jump to target – rest 2 minutes 200 Double Unders

Programming: Week of Dec 16

Monday Part A: Back Squat 5 x 2-3 @ 30X0 Part B: 15 Minute time Limit: 5 RFT 5 Deadlifts (315 / 205) 10 Burpees with jump to target – rest 2 minutes 200 Double Unders Tuesday…

CWOD: 12/15/2013

Rest Day Completely Off – Eat, rest, have fun with family/friends, plan nutrition for next week

WOD: 12/14/2013

Part A: 5 Minutes @ 80% 8 Thrusters (100 / 65) 8 CTB Pullups 20 Double Unders – rest 5 minutes and repeat for 2 total rounds Part B: 5 Minutes @ 90% 15 KB Swing (1.5…

CWOD: 12/14/2013

Mid Morning – BHC WOD 5 Minutes @ 80% 8 Thrusters (100 / 65) 8 CTB Pullups 20 Double Unders – rest 5 minutes and repeat for 2 total rounds + 5 Minutes @ 90% 15 KB…

WOD: 12/13/2013

Part A: Clean and Jerk – 8 minutes to work to heavy single Clean and Jerk 3 x 2 @ 80% of above – not TNG, focus on technique and bar speed Part B: EMOM for 10…

CWOD: 12/13/2013

AM 30 Minutes Airdyne or Row @ Z1 (easy) – stop every 6 minutes to do 4 Wall Walks – go nose to wall PM – BHC WOD A. Clean and Jerk – 8 minutes to work…

WOD: 12/12/2013

Part A: Floor Press 3 x 5-7 @ 30X0 Part B: In teams of three, row as many meters as possible in 18 minutes: – each partner must row 500m at a time before they can switch…

CWOD: 12/12/2013

Active Recovery Day Option 1: Do something fun outside (bike, hike, etc) Option 2: Accumulate 45 to 60 minutes of light rowing or airdyne taking periodic breaks to work on a mobility piece * Option 1 is…

WOD: 12/11/2013

Part A: Front Squat 5 x 3 @ 30X0 Part B: Squat Snatch 12 x 3 TNG on minute @ 65% Part C: Stone to Shoulder 3 x 5 Barbell Evil Wheel 3 x 8-15 – rest…

CWOD: 12/11/2013

AM Airdyne 30 Secs @ 85% 30 Secs @ 50% x30 PM – BHC WOD A. Front Squat 5 x 3 @ 30X0 B. Squat Snatch 12 x 3 TNG on minute @ 65% C1. Stone to…

WOD: 12/10/2013

Part A: 8 Minutes @ 85% 10 Shoulder to Overhead (115 / 75) 300 Meter Run Part B: 8 Minutes @ 80% 10 Pushups (end the set if you start to worm) 15 KB Swing (1.5 pd…

CWOD: 12/10/2013

AM 8 Minutes @ 80% Row – rest / walk 5 minutes 800 Meter Sled Drag (135 / 90) – outside on the pavement, do the normal 800m running route – this should be an 80% effort…

CWOD: 12/9/2013

AM Row 8 x 500m – rest 2 minutes between sets – increase avg pace by 1 sec from last week PM – BHC WOD A. Back Squat 4 x 3-5 @ 30X0 + 15 Minute time…

WOD: 12/9/2013

Part A: Back Squat 4 x 3-5 @ 30X0 Part B: 15 Minute time Limit: 10-8-6-4-2 Power clean (185 / 125) Bar facing burpees – rest 2 minutes 20 TGU (10 each arm slow and steady)

Programming: Week of Dec 9

Monday Part A: Back Squat 4 x 3-5 @ 30X0 Part B: 15 Minute time Limit: 10-8-6-4-2 Power clean (185 / 125) Bar facing burpees – rest 2 minutes 20 TGU (10 each arm slow and steady)…

CWOD: 12/8/2013

Rest Day Completely Off – Eat, rest, have fun with family/friends, plan nutrition for next week

WOD: 12/7/2013

Part A: 5 Minutes @ 80% 10 KB Swing (1.5 pd / 1 pd) 10 Burpees – rest 5 minutes and repeat for 2 total rounds Part B: 5 Minutes @ 90% 10 Power Clean (95 /…

CWOD: 12/7/2013

Mid Morning – BHC WOD 5 Minutes @ 80% 10 KB Swing (1.5 pd / 1 pd) 10 Burpees – rest 5 minutes and repeat for 2 total rounds + 5 Minutes @ 90% 10 Power Clean…

CWOD: 12/6/2013

AM 30 Minutes Airdyne or Row @ Z1 (easy) – stop every 6 minutes to hold max L-Sit PM – BHC WOD A. Clean and Jerk – 8 minutes to work to heavy single B. Clean and…

WOD: 12/6/2013

Part A: Clean and Jerk – 8 minutes to work to heavy single Clean and Jerk 3 x 3 @ 75% of above Part B: EMOM for 10 Odd Minutes: 5 Thrusters (135 / 95) Even Minutes:…

Don’t Be Fooled

Written by Adam Peters, Brickhouse CrossFit Coach Every athlete knows that injuries are bound to happen. I challenge anyone to name a sport that presents zero chance of injury. As the Sport of Fitness, CrossFit is no…

CWOD: 12/5/2013

Active Recovery Day Option 1: Do something fun outside (bike, hike, etc) Option 2: Accumulate 45 to 60 minutes of light rowing or airdyne taking periodic breaks to work on a mobility piece * Option 1 is…

WOD: 12/5/2013

Part A: Press 3 x 5-7 @ 30X0 Part B: 3 Rounds of 1 Min Max Stone to Shoulder 1 Min Row for Max Cals – rest 4 minutes – score is total reps stones + cals…

WOD: 12/4/2013

Part A: Front Squat 5 x 3 @ 32X0 Part B: Squat Snatch 12 x 3 TNG on minute @ 60% Part C: RDL 3 x 8 Abmat Situp 3 x 25-50 – rest as needed between…

CWOD: 12/4/2013

AM Airdyne 30 Secs @ 85% 30 Secs @ 50% x30 PM – BHC WOD A. Front Squat 5 x 3 @ 32X0 B. Squat Snatch 12 x 3 TNG on minute @ 60% C1. RDL 3…

Failure Makes Me Hungry

Written by Adam Dickerson, CrossFit and USAW Coach “My great concern is not whether you have failed, but whether you are content with your failure.” – Abraham Lincoln The Saturday immediately following Thanksgiving I drove to Charlotte,…

CWOD: 12/3/2013

AM 10 Minutes @ 80% 2 Muscle Ups 4 Pistols each leg 8 KB Swing (2 pd / 1.5 pd) – rest / walk 5 minutes 10 Minutes @ 80% 10 Wallballs 10 Burpees 10 Cals Airdyne…

WOD: 12/3/2013

Part A: 10 Minutes @ 80% 6 Clean and Jerk (135 / 95) 6 Toes to Bar 8 Steps Walking Lunge Part B: 10 Minutes @ 80% 10 KB Swing (1.5 pd / 1 pd) 10 Box…

WOD: 12/2/2013

Part A: Back Squat 3 x 5-7 @ 30X0 Part B: 15 Minute time Limit: 3 RFT 10 Deadlifts (275 / 185) 15 Handstand Pushups – rest 2 minutes 20 TGU (10 each arm slow and steady)…

CWOD: 12/2/2013

AM Row 8 x 500m – rest 2 minutes between sets PM – BHC WOD A. Back Squat 3 x 5-7 @ 30X0 + 3 RFT 10 Deadlifts (275 / 185) 15 Handstand Pushups – rest 2…

Programming: Week of Dec 2

First week of the December cycle! Monday Part A: Back Squat 3 x 5-7 @ 30X0 Part B: 15 Minute time Limit: 3 RFT 10 Deadlifts (275 / 185) 15 Handstand Pushups – rest 2 minutes 20…

WOD: 11/30/2013

Part A: Power Clean to Push Jerk – work up to heavyish set of 3 TNG – work on no pause at shoulder Part B: “CrossFit Games Open 13.4” 7 Minute Time Limit 3-6-9-12-15-18-21-24 … Clean and…

WOD: 11/29/2013

9AM and 12:15PM Training Sessions Only “Fight Gone Bad” 1 Min Stations for 3 Rounds Wallball (20lb to 10′ / 14lb to 9′) Sumo Deadlift High Pull (75 / 55) Box Jump (16″ / 20″) Push Press…

WOD: 11/27/2013

Part A: Deadlift 1RM Part B: “CJs 20 Minute Work Capacity Test” AMRAP in 20 20 Thrusters (135 / 95) 20 Pullups 20 Burpees

WOD: 11/26/2013

Part A: Press 1RM Part B: 2k Row – max effort

Don’t DNF Yourself in CrossFit

During the CrossFit Games this year “Naughty Nancy” had a 20 minute time cap. 17 male athletes did not finish within that time cap including 2012 2nd place finisher Matt Chan and the 2010 Games Champ Graham…

WOD: 11/25/2013

Part A: Back Squat 1RM Part B: “Nancy” 5 RFT 400 Meter Run 15 Overhead Squats (95 / 65)

Programming: Week of Nov 25

2nd and last week of testing phase. Monday Part A: Back Squat 1RM Part B: “Nancy” 5 RFT 400 Meter Run 15 Overhead Squats (95 / 65) Tuesday Part A: Press 1RM Part B: 2k Row –…

WOD: 11/23/2013

“Jackie” For Time: Row 1k 50 Thrusters (45 / 35) 30 Pullups

EWOD’s: For the running lovers and wanna-be’s (Warning: you may be converted!)

When Amy Stephenson started at Brickhouse CrossFit, she dreaded the WOD’s that integrated running. She had never even run a 5K. Since then she’s run three 5K’s, a leg of the Blue Ridge Marathon (“which was a…

Beyond L-1, The Next Step in Coaching

So you have your L-1, now what? Jay and I are huge fans of the Level 1 CrossFit Certification but one thing is for sure, it’s only the first step towards coaching. At least for the standards…

WOD: 11/22/2013

Part A: Front Squat 1RM Part B: “Elizabeth” 21-15-9 Squat Clean (135 / 95) Ring Dip

Let’s Talk About Sleep, Baby

Contributed by Adam Dickerson, Brickhouse CrossFit Coach You feel sluggish and the PR’s are no longer happening. Nutrition is one area to check – but also playing a part is how much shut eye you are getting….

WOD: 11/21/2013

Part A: Floor Press 10-8-6 Part B: 3 RFT 400 Meter Run 21 KB Swing as heavy as possible 12 Toes to Bar

Thunder Thighs, You Bet

Written by Kelsey Schmitt, Brickhouse CrossFit Coach and Director of CrossFit Kids My whole life I have had the mentality of “I dare you to tell me I can’t do something” because 99% of the time I…

WOD: 11/20/2013

Part A: “CrossFit Games Open 13.3” AMRAP in 12 150 Wallballs (20lb to 10′, 14lb to 9′) 90 Double Unders 30 Muscle Ups Part B: For 24 Minutes 2 Minutes light airdyne or row 2 Minutes lower…

Athlete Profile: John Sain

For Brickhouse CrossFit athlete John Sain, baseball is just part of life. “I love baseball,” he said. “It’s just something I’ve always done.” A Roanoke native, John was a local standout out Cave Spring High School before…

WOD: 11/19/2013

Part A: Snatch 1RM Part B: “Diane” 21-15-9 Deadlift (225 / 155) Handstand Pushup

WOD: 11/18/2013

Part A: Clean and Jerk 1RM Part B: “Fran” 21-15-9 Thruster (95 / 65) Pullup

Programming: Week of Nov 18

First week of 2 week testing phase. Monday Part A: Clean and Jerk 1RM Part B: “Fran” 21-15-9 Thruster (95 / 65) Pullup Tuesday Part A: Snatch 1RM Part B: “Diane” 21-15-9 Deadlift (225 / 155) Handstand…

WOD: 11/16/2013

Part A: “CrossFit Games Open 12.1” AMRAP in 7 Burpee with Jump to Target – target is 6″ about reach Part B: Atlas Stone to Shoulder 5 x 3 Abmat Situp 5 x 15-30 – rest as…

WOD: 11/15/2013

Part A: Squat Clean 5 x 3 TNG Part B: AMRAP in 12 300 Meter Run 10 Thrusters (135 / 95) Part C: Coaches Choice

WOD: 11/14/2013

Part A: Press 5 x 3 @ 20X0 Push Jerk 3 x 5-8 TNG at heaviest press weight Part B: 3 Rounds of: 1 Min Row for Max Calories 1 Min Rest 1 Min Russian KB Swing…

WOD: 11/13/2013

Part A: On the Minute for 8 Minutes 1 Hip Snatch + 1 Hang Snatch from Knee Part B: 15 Minute Time Limit: 3 RFT 50 Double Unders 15 Deadlifts (225 / 155) 15 Chest to Bar…

WOD: 11/12/2013

Part A: Back Squat 3 x 8 @ 20X0 – in between sets work on L-Sits Part B: 2 Min @ 85% 10 KB Swing (1.5 pood / 1 pood) 10 Box Jumps (24″ / 20″) 10…

WOD: 11/11/2013

Part A: Power Clean to Push Jerk – work up to a heavy set of 3 TNG at both floor and shoulder (no pause at shoulder) Part B: For Time: Row 1k 50 Wallballs 40 Burpees 30…

Programming: Week of Nov 11

Week 7 of the current training cycle. Volume is coming down this week as we prepare for a two week testing phase starting 11/18. Be sure to read Cycle Notes and CrossFit Competitor’s Prescription for Oct/Nov. Monday…

WOD: 11/9/2013

“CrossFit Games Open 12.3” AMRAP in 18 15 Box Jumps (24″ / 20″) 12 Shoulder to Overhead (115 / 75) 9 Toes to Bar

WOD: 11/8/2013

Part A: On the Minute for 8 Minutes 2 Power Clean TNG + 1 Split Jerk Part B: For 24 Minutes 1 Min Russian KB Swing (2 pood / 1.5 pood) 1 Min Rest 1 Min Row…

WOD: 11/7/2013

Part A: Back Squat 3 x 5 @ 2211 Part B: 8 Minutes of 25 Yard Sled Pull Relays – alternate between forward and backward Part C: 8 Minutes of Turkish Getup (1.5 pood / 1 pood)…

WOD: 11/6/2013

Part A: Weighted Ring Dip 3 x 5 @ 20X0 Weighted Pullup 3 x 5 @ 20X0 Part B: 4 Intervals against a 1:30 clock 12 Shoulder to Overhead (115 / 75) Row Max Calories for remainder…

WOD: 11/5/2013

Part A: On the Minute for 10 Minutes: 3 Position Snatch – 1 Hip Snatch + 1 Hang Snatch from Knee + 1 Snatch from floor – all 3 positions must be done without dropping the bar…

WOD: 11/4/2013

Part A: 2 Min @ 80% 8 Clean and Jerk TNG (135 / 95) 8 Toes to Bar – rest actively 2 minutes and repeat for 3 rounds Part B: 2 Min @ 85% 8 Thrusters (100…

Programming: Week of Nov 4

Week 6 of the current training cycle. Only 2 more loading weeks before we enter a 2 week testing phase at the end of Nov. Be sure to read Cycle Notes and CrossFit Competitor’s Prescription for Oct/Nov….

WOD: 11/2/2013

Part A: Power Snatch – work up to a heavyish set of 3 TNG – just feeling some heavy weight before the test Part B: “CrossFit Games Open 11.1″ AMRAP in 10 30 Double Unders 15 Power…

WOD: 11/1/2013

Part A: Work up to a heavy single of the complex: 1 Squat Clean + 3 Push Press Part B: Every 4 Minutes for 3 Rounds 30 Sec Squat Clean (135 / 95) 30 Sec Burpee with…

WOD: 10/31/2013

Part A: 3 Sets of Floor Press x 5 Rest about 30 seconds Stone to Shoulder x 5 Rest about 2 minutes Part B: AMRAP in 15 300 Meter Run 25 KB Swing (1.5 pood / 1…

WOD: 10/30/2013

Part A: On the Minute for 6 Minutes: 3 Hip Snatch On the Minute for 6 Minutes: 3 High Hang Snatch (mid thigh) Part B: Back Squat 5 x 3 @ 3211 Part C: Romanian Deadlift 3…

WOD: 10/29/2013

Part A: 3 Minutes @ Skill Pace 5 Shoulder to Overhead (115 / 75) 10 Deadlifts (115 / 75) 25 Double Unders – rest 2 minutes and repeat for 3 rounds Part B: 3 Minutes @ Skill…

Functional Edge – A New Startup in Roanoke, Va Focusing on Supplements for Maxium Performance

We are pleased to introduce you all to a new startup company founded by local CrossFit athletes Brian Meadows and Dustin Knuttgen as well as give you the opportunity to participate in their product development. From Functional…

WOD: 10/28/2013

Part A: 3 Intervals against a 1 minute running clock 5 Deadlift TNG (275 / 185) Max Burpees (with jump to touch pullup bar) for remainder of minute – rest actively 3 minutes – score is total…

Programming: Week of Oct 28

Week 5 of the current training cycle. Be sure to read Cycle Notes and CrossFit Competitor’s Prescription for Oct/Nov. Monday Part A: 3 Intervals against a 1 minute running clock 5 Deadlift TNG (275 / 185) Max…

WOD: 10/26/2013

“CrossFit Games Open 13.1″ AMRAP in 17 40 Burpees 30 Snatch (75 / 45) 30 Burpees 30 Snatch (135 / 75) 20 Burpees 30 Snatch (165 / 100) 10 Burpees AMRAP Snatch (210 / 120) – Burpees…

WOD: 10/25/2013

Part A: Deadlift 3 x 8 TNG Part B: 3 Intervals of: Row or Airdyne 20 Calories (1 min cutoff, sprint!) 15 Unbroken Thrusters (95 / 65) – rest actively 3 to 5 minutes – work on…

WOD: 10/24/2013

Part A: Floor Press 3 x 8 Part B: On the Minute for 15 Minutes: 6 KB or DB Snatches (3 each arm, heavy) 10 Air Squats Part C: Coaches Choice

Stepping Away from the Paleo – Best Practices for the Competition CrossFit Athlete

There is a time and a place for Paleo. Two years ago we decided to partner with Whole 9 to create a 90 page nutrition document that each of our athletes gets when they join BHC. It…

WOD: 10/23/2013

Part A: Press @ 20X0 Set 1: 5 x 65% Set 2: 5 x 75% Set 3: Max(-1) x 85% Strict Pullup 3 x Max @ 2020 Part B: Partner AMRAP in 20 Partner A: 30 sec…

WOD: 10/22/2013

Part A: On the Minute for 8 Minutes 1 High Hang Clean + 1 Front Squat + 1 Split Jerk Part B: Front Squat @ 20X0 Set 1: 5 x 70% Set 2: 3 x 80% Set…

WOD: 10/21/2013

Part A: 8 Minutes at Skill Pace 5 Squat Snatch TNG @ 55-65% 5-7 Ring Dips 7 Box Jumps (24″ / 20″) Part B: 8 Minutes at Skill Pace 5-7 Shoulder to Overhead TNG (115 / 75)…

Programming: Week of Oct 21

Week 4 of the current training cycle. Be sure to read Cycle Notes and CrossFit Competitor’s Prescription for Oct/Nov. Monday Part A: 8 Minutes at Skill Pace 5 Squat Snatch TNG @ 55-65% 5-7 Ring Dips 7…

WOD: 10/19/2013

* Photo Copyright (c) 2012 Simple Times Photography Part A: “CrossFit Games Open 13.5″ AMRAP in 4 15 Thrusters (100 / 65) 15 CTB Pullups – if you complete 3 rounds, time domain changes to AMRAP in…