New Structure for Thursday

New Structures on Thursday

We will have a scheduled workout for all classes on Thursdays. This workout will be different then Monday-Wednesday.  We still highly recommend the 3 Days ON – 1 Day Off routine so do what is right for you.  If your body is sore and tired…REST!!! Not enough people realize how much Recovery and Rest play a role in your development.  During this time of Rest your muscles recoup and get stronger.

NOTE* If you have been with CrossFit NapTown for more than 3 months and/or are approved by Coach Peter or Jared you may make up a previous workout on Thursday just as before. (This will allow those to still make up Benchmark WODs and PR Days they may have missed during the week).

ALSO… THURSDAY’s are as follows

6am – Regular Class 9am – Regular Class Noon- Regular Class 4pm – Regular Class 5pm – Regular Class 6pm – Fundamentals and Intro/Beginner’s Class 6pm- NO Regular Class… again… No Regular Class


Run 1 Mile Row 2000 Run 800 Row 1000 Run 400 Row 500 Run 200 Row 350 Run 100 Row 100


FUNDAMENTALS TONIGHT: Double Unders, Rope Climbs, Hand Stand Push Ups / Kick Ups


We will be airing all the Games coverage in our new TV Area. Please join us when you can. Plans are to watch the games as a group this Saturday between 2-5pm and 8:30pm – 11:30pm.

Bring food and beverages of your choice. We plan to cookout and hang out. BE THERE!!!!

FRIDAY 8 a.m. – Gates open 9 a.m. – 5 p.m. Team competition 8:30 a.m. – 4:30 p.m. Masters competition 11:30 a.m. – 8 p.m. Individual competition 5:15 p.m. – 11:15 p.m. Live on ESPN3 (EST. Adjusted)

SATURDAY 8 a.m. – Gates open 9 a.m. – 3:30 p.m. Team competition 8:30 a.m. – 6:15 p.m. Masters competition 1:30 p.m. – 5 p.m. Live on ESPN3 (EST. Adjusted) 11 a.m. – 8:30 p.m. Individual competition 8:30 p.m. – 11:30 p.m. Live on ESPN3 (EST. Adjusted)

SUNDAY 8 a.m. – 10:30 a.m. Masters 1:30 p.m. – 7:30 p.m. Live on ESPN3 (EST. Adjusted) 11 a.m. – 4 p.m. Individual competition 12:30 p.m. – 1:15 p.m. Team competition

All times local, PDT EXCEPT THOSE IN RED have already been adjusted for Eastern Standard Time.

*****Add 3 hours to all times to make it Eastern time


14 thoughts on “New Structure for Thursday”

  1. Another PR! 145# back squat, up 10#.
    19 burpees- I’m very pleased! I’m super slow (or use to be) at burpees. Onward!

  2. 37:58 for this one.
    Man, was that tough. I estimated a completion time around 40 minutes, so I am pleased with the results!

  3. This was was all mental. The longer it got, the more I realized I had left in the tank.
    32:00 for me. I attempted to wear a gas mask for the rowing part, but only made it 500m before I realized how crazy of an idea that was.

  4. I want to echo Peter’s comments that this is mainly a mental one, but a ton of fun.
    34:20 and no gas mask for me.
    21 (1 min max) burpees as a post because I still wasn’t awake and coherent at 6AM.

  5. Made up the DL max day
    Old PR 285
    New PR 285 🙂
    Staying the same is better than going down!!

  6. 365 Back Squat. Did not feel like doing burpees. LOL All in all a good week and great programming.

  7. WOD: 38:0something. What’s all this “only a mental challenge” business? Let me tell you, my body was feeling very challenged by all of that rowing. First time I’ve ever rowed 2K in one set.
    I was so happy that my rower was positioned perfectly for me to witness a Jeanne bandless pullup. WAY TO GO!!! That was awesome.
    Happy Anniversary, Leslie and Eric G!

  8. The gym was alive tonight!
    Monday’s workout for me – 150# BS (insert PR dance) and 21 burpees.
    Looking forward to Doug’s treats on Saturday!

  9. I did the dead lift max out for the first time. 153# I think…thank to Anna for your help!