Saturday, September 30, 2017

Saturday, 30 September


Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
Women's Rx:
Wall Ball: 14#
Power Clean: 155#


Wednesday, September 27, 2017

Thursday, 28 September


Thursday, 28 September
Skill Work
For time: 25 Turkish Get Up (25/35#)

Metcon (Time)
4 rounds (75/115#)
10 Deadlift
8 Hang Power Clean
4 Front Squat
8 Shoulder to OH
4 Back Squat
4 OHS


Tuesday, September 26, 2017

Wednesday, 27 September


Only one week remaining for our yard sign contest!
Pick up your yard signs at the gym and plant them somewhere new to receive a raffle ticket.
Full contest details available on FB and Instagram.
Back Squat (1RM)


4 rounds:
On a 3-minute clock:
Run 400m
10 Burpees
Rest remainder of time.


Monday, September 25, 2017

Tuesday, 26 September


Tuesday, 26 September
Helen (Time)
3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

Skill Work
10 minutes DU work:
Work unbroken DUs in increasing sets of 5. (5, 10, 15, etc...)
How far can you get in 10 minutes?


Sunday, September 24, 2017

Monday, 25 September



1000m Row (Time)
Max Effort 1000m Row
2 minute rest after each activity today.
Metcon (Time)
15 Clean and Jerk (95/135#)
2 minute rest after.
Metcon (Time)
15 OHS (95/135#)
2 minute rest after
Metcon (Time)
15 Power Snatch (95/135#)
2 minute rest after

1-Mile Run (Time)
Max Effort 1-Mile Run


Friday, September 22, 2017

Saturday, 23 September


Barbara (Time)
Five Rounds for time: 
20 Pull-ups
30 Push-ups  
40 Sit-ups 
50 Squats 
*3-minute rest after each round*


Wednesday, September 20, 2017

Thursday, 21 September


Metcon (Time)
30 Push-Press (55/75#)
Run 800m route
Complete 10 pistols and 10 burpees at
100m, 200m, 400m, 600m, 700m
30 Push Press (55/75#)


Tuesday, September 19, 2017

Wednesday, 20 September


Muscle-ups (Work for 10 minutes)

Metcon (Time)
4 rounds:
15 Box Jump (24/30")
15 Hang Power Clean (75/115#)
15 KBS (1.5/2pd)
15 Wipers


Monday, September 18, 2017

Tuesday, 19 September


Isabel 
For Time:  30 Snatches, 135# / 95#
Must be squat snatches.


Sunday, September 17, 2017

Monday, 18 September


Front Squat (1RM)

Metcon (6 Rounds for time)
With a partner (rest while partner works):
800m Row
800m Run
400m Row
400m Run
200m Row
200m Run
Record each time separately in Wodify


Friday, September 15, 2017

Saturday, 16 September


Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
Women's Rx Weights:
Wall Balls: 14#
SDHP: 55#
Box Jumps: 20"
Push Press: 55#


Wednesday, September 13, 2017

Thursday, 14 September


Overhead Squat (1RM)


Metcon (AMRAP - Rounds and Reps)
5 rounds:
AMRAP 2 minutes:
5 Deadlift (135/185#)
3 Hang Clean (135/185#)
3 Bar-facing OTB Burpee

1 minute rest


Tuesday, September 12, 2017

Wednesday, 13 September


Overhead Squat (5 - 5 - 3 - 3 - 1)


Metcon (No Measure)
EMOM for 16 minutes:
5 Pull-up
10 KBS (1.5/2 pd) / 10 Sit-up
Alternate rounds between KBS and sit-ups


Monday, September 11, 2017

Tuesday, 12 September



4 rounds:
18 Toe to bar
24 DB Power Snatch (35/50#)
24 1 Arm OH lunge ( 35/50#)


Sunday, September 10, 2017

Monday, 11 September


WE WILL NEVER FORGET:
Row 911m
Move 3,057# from Ground to OH
Complete 9 rounds of: 11 DU, '01 Burpee

3,057 is the total number of 9/11 victims as a result of the airplane attacks on the World Trade Center, the Pentagon, and Flight #93. 



Thursday, September 7, 2017

Saturday, 9 September


Join us at Spout Springs Church for the Walk Against Traffick.

There will NOT be a Saturday WOD at the gym.  Instead, we will be hosting a WOD at the church, in addition to participating in a 2 mile obstacle run, a 1/2 mile kids' run, and a family festival! 

The WOD and festival are free, and the runs are 'donation-only' for all Phalanx Members.  Buy a shirt to help the cause! 

Festivities begin at 0900 at Spout Springs Church. WOD is scheduled for 0930, and the runs will be available all morning!

Wednesday, September 6, 2017

Thursday, 7 September


Saturday, 9 August, meet us at Spout Springs Church for a 2 mile obstacle run, 1/2 mile kids' run, CrossFit WOD, and family festival!
The WOD is free, and for Phalanx members the runs are 'donation only' or "buy a shirt" to support the Walk Against Human Trafficking.
Festivities begin at 9, and the WOD is at 0930.

We will NOT have a WOD at the gym on Saturday, 9 September.  Come to Spout Springs Church to work out instead!
Thursday, 7 September
Deficit Handstand Push-ups (10 minutes work. Record your max deficit.)
Work on appropriate level of HSPU modification.

Metcon (Time)
10 sprint rounds:
200m Run
5 Wall Ball
5 Burpee
1 minute rest
Record total time.


Tuesday, September 5, 2017

Wednesday, 6 September


Saturday, 9 August, meet us at Spout Springs Church for a 2 mile obstacle run, 1/2 mile kids' run, CrossFit WOD, and family festival!
The WOD is free, and for Phalanx members the runs are 'donation only' or "buy a shirt" to support the Walk Against Human Trafficking.
Festivities begin at 9, and the WOD is at 0930.

We will NOT have a WOD at the gym on Saturday, 9 September.  Come to Spout Springs Church to work out instead!
Wednesday, 6 September
Back Squat (3 reps EMOM for 5 minutes)
Weight should be 75-80%

Metcon (Time)
With a partner:
4 rounds:
20 Leg Lifts (each)
20 Box Jumps (each) (24/30")
10 (each) Med Ball Cleans with throw and burpee (14/20#)


Tuesday, 5 September


Saturday, 9 August, meet us at Spout Springs Church for a 2 mile obstacle run, 1/2 mile kids' run, CrossFit WOD, and family festival!
The WOD is free, and for Phalanx members the runs are 'donation only' or "buy a shirt" to support the Walk Against Human Trafficking.
Festivities begin at 9, and the WOD is at 0930.

We will NOT have a WOD at the gym on Saturday, 9 September.  Come to Spout Springs Church to work out instead!
Tuesday, 5 September

Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here


Sunday, September 3, 2017

Monday, 4 September


WOD for the Working (wo)Man (Time)
WOD for the Working (Wo)Man

In a 3-person team, complete the following events:

1) For Fishermen, Office-workers, and Caregivers:
2100m Row, while one partner holds the "typist" position and one partner holds the 20# baby

2) For Mechanics and Servers:
 400m tire flip, while both partners hold the "waiter's carry" (35/45# plate OH)

3) For Steel workers and Firemen:
135# sled pull 4 lengths of parking lot, while partners conduct the fireman's carry

4) For Farmers:
 400m farmer's carry, with 2 KB per team (1.5/2pd)

We will do this WOD together at 10am on Labor Day. This is the only class we'll have for the day, so come work out and then enjoy your holiday!


New Phalanx Facility - 24 Hour Access


Coming September 5th...a new Phalanx CrossFit facility! 24-hour access where you can follow Phalanx programming, do your own thing, or both!

Add 24-hour access to your Phalanx membership at any time for only $25 a month.  Sign up before December 1st and lock in your discounted rate of only $20 a month!

ONLY looking for 24-hour access to CrossFit equipment? We will offer separate memberships for $55 a month, with discounts for military, first responders, students, and teachers.

Contact us to find out more.




Friday, September 1, 2017

Saturday, 2 September


Ironman 800
With a partner, complete:
100 Heel clickers
100 Wall balls (14/20# to 10')
100 Box jumps (20/24")
100 Sit-ups
100 KBS (1.5/2 pd)
100 OH lunge (25/35# plate)
100 DU
100 DB Thrusters (20/35#)


Saturday, 9 September


Join us at Spout Springs Church for the Walk Against Human Trafficking.

There will NOT be a Saturday WOD at the gym on this date.  Instead, we will be hosting a WOD at the church, in addition to participating in a 2 mile obstacle run, a 1/2 mile kids' run, and a family festival! 

The WOD and festival are free, and the runs are 'donation-only' for all Phalanx Members.  You can buy a shirt to help the cause! 

Festivities begin at 0900 at Spout Springs Church. WOD is scheduled for 0930, and the runs will be available all morning!