Brown Sugar Cinnamon Pop Tart

P6 CrossFit – CrossFit

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1. Banded 5’s

2. Movement Prep/Activation and Increasing Heart Rate

2-3 Sets

15/12 calorie bike (OR 150m Jog)

10 Ring Row

5 inchworm

10 banded good morning

3. Barbell & Workout Prep

2 sets (empty bar)

4 Snatch Deadlifts

4 Snatch High Pulls

4 Muscle Snatch

4 Snatch Drops (2in catch)

4 Power Snatch

4 Overhead Squat


1 set (moderate/fast)

2 Power Snatch (at workout weight)

2 Overhead Squats (at workout weight)

2 Bar muscle Ups

10 Calorie Assault Bike

Brown Sugar Cinnamon Pop Tart (Time)


150/120 Cal. Assault Bike (OR 150/120 Calorie Row OR Ski OR 150 Burpees)

Every 3:00

3 Power Snatch (115/80)

3 Overhead Squats (115/80)

3 Bar Muscle Ups

*Start workout with the 3-3-3


120/100 Cal. Assault Bike (OR 120/100 Calorie Row OR Ski OR 100 Burpees)

Every 3:00

3 Power Snatch (65/55)

3 Overhead Squats (65/55)

7 pull ups

*Start workout with the 3-3-7

The Scaling aim is for athletes to have at least 2:00 of consistent intensity on the assault and to move through reps consistently without weight or skill being the limiting factor.


Target time: sub 18 minutes

Time cap: 25 minutes


This all heart on this workout! How bad are you willing to hurt for a fast time. Hold a steady pace and when the clock strikes every 3:00, move with purpose!


Bike: This is all about staying consistent and not pushing yourself to the edge. Effort should be around 75-80% pace and focusing on staying upright to breath and using arms and legs together. If you can get at least 30/24 calories consistently in 3:00 then it will take 6 sets. Understand winding the bike down around the 2:45 mark and exiting with 5 seconds left to go right into the movements is the best strategy

Power Snatch: The weight should be moderate and completed in singles with quick turn around from rep to rep. Make sure the last rep to reach full lockout before going into the squat.

Overhead Squat: This is the same weight as power snatch weight (do not use separate bars). Make sure to actively press up during the movement and breathe through on each rep. Find that sweet spot and don’t hesitate from squat to squat.

Bar muscle ups: we want to see unbroken sets to start with an aggressive turn over.

Our Goal for the 3 movements before the bike is around 1:00, giving you about 2:00 on the bike

Front Squat (7×1)

Work up to a Heavy Single in 7 working sets

How to approach this Lift

Once warmed up make smart calculated jumps in weight to reach a Heavy Single

Focus on sending the hips down vertically and keeping the elbows high

Explode out of the hole, press high up on the bar keeping the torso upright

rest 1-2 mins between sets

Shoulder Press (7×1)

Work up to a Heavy Single in 7 working sets

How to approach this Lift

Once warmed up make smart calculated jumps in weight to reach a Heavy Single

Focus on keeping hips and core tight and elbows in front of the bar during the press

Punch the knuckles to the ceiling at the top

No Hips or legs to assist!

rest 1-2 mins between sets

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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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