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29 January 2015



“The Hater”


Teams of 2 everything must be done synchronized but both reps count

50 Wallballs

40 Pushups

30 Burpees

20 Cleans L3(185/155) L2(155/135) L1(scaled)

10 FS Same as above

200m run

On Ramp:


10 wall ball

10 push ups

10 hang cleans

10 front squats

Accessory Work

2×20 (L3/2GHD) L1 Situps

2×20 (L3/2Back Extension) L1 Supermans

David Rivera

Dave Rivera joined CrossFit PAX in December, 2013… having just passed his one year mark with incredible success, we wanted to recognize his impressive dedication, commitment, and progress! Congratulations, Dave, on earning Athlete of the Week recognition! Dave is the epitome of the never-give-up, keep-on-working, coachable athlete that we want to recognize. In the past year, he has checked in nearly 150 times. Dave is always smiling and always working hard, so there is no surprise that he is squatting over 300# and crushing PR’s on a regular basis. He shaved 9 MINUTES off his Warrior Dash time and is seeing some huge improvements in his sport, BMX racing. Great work, Dave! We love that you are always seeking to learn and pay it forward- we consider ourselves lucky to have you as part of Team PAX!


Here’s a bit about Dave!…

Why did you start at CrossFit PAX?

While in the military I always found time to get a good workout in, especially while on deployment. But life after the military brings an entire new set of priorities and most of the time exercise takes a back seat. There was always an excuse for not working out as I kept telling myself; it’s all going to be ok, I will workout tomorrow, then tomorrow would come and no workout. I knew something had to be done about it and one day I saw the CrossFit banner on the side of the road on 235. I googled CrossFit and was overwhelmed at the amount of information there was and most importantly what CrossFit was all about. It was then when I decided to try it out. Now it’s part of my everyday routine.

What was it like starting out at CF PAX?

One word…. Humbling!!! A very humbling experience. I had to check my ego/feelings at the door… it was a reality check! I asked myself; Am I going to be able to do this? It was during the fundamentals class where I learned that every WOD can be scaled to the appropriate skill level and still achieve the same result as that of a seasoned crossfitter. I was hooked… Now after a year I really enjoy the atmosphere and structure that CrossFit provides. The staff and fellow CrossFit members, who by the way, are great athletes make it a very friendly environment to learn. Which I am proud to be a part of.

What has changed in your life since starting?

Since starting CrossFit I have noticed an increase in strength and mobility. Setting achievable goals during each WOD keep me coming back for more. It’s a great feeling to see how much I’ve improved from when I started a year ago and it keeps me coming back for more.

How has your diet changed? What does your current diet look like? What foods do you rely on most?

I am a very picky eater. I mean picky. I do however, watch what I eat. Because after all, eating healthy is a major part of being physically fit and staying healthy. I have a long way to go and stepping out of my diet “comfort zone” is a goal for this year.

What have you accomplished and what are you the most proud of?

My biggest accomplishment to date have been squats, I am very proud of my 1RM weight. As an amateur BMX racer, I have seen all the hard work of CrossFit pay off on the BMX track. I made all of my National main events in 2014. I also shaved 9 minutes off 2013’s Warrior Dash in 2014 and looking forward to a better time in 2015.

What advice would you give to anyone starting CrossFit?

Do Not give up! If you put forward a good effort you will see the results of your hard work pay off. It won’t be easy. There is a wealth of knowledge in the Bunker, learn from it, apply it to better yourself then pay it forward

28 January 2015


On Ramp/L1: Squat Therapy

L2/3: Strength/Skill – Do 1 set every 90 Secs

5 sets at 80% 3 Snatch 1 from Mid 1 from low 1 from Floor

5 sets at 80% 3 Clean 1 from Mid 1 from low 1 from Floor



5 Pullups


5 Air Squats

27 January 2015



5 sets of hurdle work with 6 boxes with pvc on them


8×1 Increasing in weight

1 Push Press 1 Push Jerk 1 Split Jerk

L3/L2 from the Floor

L1 from the rack

On Ramp: 8 x 3 push press

26 January 2015





Front Squat

Wall Ball

On Ramp: 15-10-5 push press, front squat, sit ups
L1: scaled

L2: 85/55#, 20/14#
L3: 95/65#, 20/14#


“Surprise” Skill

24 January 2015

Olympic Lifting

Power Clean + Hang Power Clean + Push Press + Jerk
Work to an “extremely organized” single

5 x 3 RDL @ 85% Clean and Jerk weight

Competition Class

“Snake Bite”
Squat Snatch
Chest to Bar Pull Ups

23 January 2015



25  min time cap

80 Double unders

5 rounds of Cindy

60 Double unders

4 rounds of Cindy

40 Double unders

3 rounds of Cindy

20 Double unders

2 rounds of Cindy

10 Double unders

1 round of Cindy

On Ramp: scaled jumps and movements

L1: single unders (same # of double unders)

L2/3: as written

22 January 2015




1 set Max C2B rest 2 mins 1 set max C2B L3

1 set Max Pullups rest 2 mins 1 set max Pullups L2/1



Dead Lifts

Box Jumps

On Ramp: scaled

L1: 60% 1RM, scaled

L2: 225/135#, 24/20”

L3: 275/185#, 30/24”

21 January 2015



L3/2 7×3 Push press climbing in weight

L1 7×3 Shoulder Press


Shoulder/T Spine Mobility