Back in Black

P6 CrossFit – CrossFit

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Everyone Grab: Band, Barbell and weight being used in workout

1. Banded 5’s

2. Movement Prep/Activation and Increasing Heart Rate

6 minute AMRAP

15/12 Calorie Ski (OR Row OR 10 Inchworms)

6 Bird Dogs (each side)

9 Pike Push Ups

6 Strict Pull Up

3. Workout Prep

1 set (at workout pace)

5 GHD Sit Ups OR 5 V Ups

1 Rope Climb (or 4 Body Pulls)

3 Shoulder Press (115/80)

Back in Black (Time)


AMRAP 3 Minutes

21 GHD Sit Ups

3/2 Rope Climbs

Max Shoulder Press (85% 1RM)

– Rest 1 minute, then repeat until 45 reps of Shoulder Press are complete –


The SCALING aim is to stay consistent and have at least 40 seconds of time left for handstand push ups.

AMRAP 3 MInutes

21 V Ups

8 Body Pulls

Max Shoulder Press (85%-90% 1RM)

Rest 1 minute, then repeat until 30 reps of Shoulder Press are complete –


Target Time: 9-12 minutes

Time Cap each set: 15 minutes


A great gymnastic triplet that will challenge you physically and mentally while pushing to your muscle endurance limitations.

The stimulus is trying to maintain high intensity when in the workout and keeping consistent reps to chip away at the Shoulder Press Total.

Be smart about when to break and when to push cause this one will sneak up on you fast.


GHD’s: Non-stop has to be the goal if you want to have a shot at getting multiple strict handstand push ups in. Use arms and hips together for explosive reps and have chalk on the hands ready to rope climb.

Rope Climbs: Jump as high as you can for every climb making sure that once to the top you get down as quickly and safely as possible. Scale to body pulls if needed to keep moving.

Shoulder Press: Your Arms and core will become more and more fatigued as the workout goes on so we recommend getting a big and comfortable set out of the way (not to failure). Then transitioning into smaller more manageable sets with quick turn around on rest. Never rest at the bottom and at any point you find yourself resting at the top set the bar down and shake the arms out instead of holding.

The goal should be to have at least 40 – 60 seconds to perform Shoulder Presses. If you have less than that in Rd 1, start scaling.



3-4 rounds:

50′ Banded side step (each side)

20 Shrimp Squat (total)

10 Weighted Single Leg Glute Bridges (light/moderate) (each side)

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I was born and raised here in Lafayette, where started CrossFit a little over three years ago. I participated in athletics throughout high school, and have continued to compete while in college pursuing a career as a Nurse Practitioner. CrossFit has changed my life. It has given me a competitive edge, provided me with another platform to test my fitness, increased my quality of life, and connected me with my second family here at P6 CrossFit. With the help and encouragement of our members and coaching staff, I have had the pleasure of becoming a CrossFit Level 1 Trainer Through coaching, my goal is to impact and improve the quality of life of the athletes I meet, whether they are beginners, or elite.


CrossFit Level 1 Certification



My name is T.J. Williams and am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club
where I have been working for the past 7 years. started CrossFit because I was getting bored with the same bland routine of a traditional gym. I
had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.


CrossFit Level 1 Certification



This is the short version: One September morning, the 9-11 tragedies happened. My best friend and decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MAI on my brain, yearly since the incident. In June of 201S I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MAI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later). So went through months of Chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 2SOlbs, knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. feel like everything learned about diet, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though). had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of PS CrossFit. know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach and exceed their goals on a daily basis. get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.


CrossFit Level 1 Certification


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