Nova Corps

P6 CrossFit – CrossFit

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3 Sets

1:00 Row

-Rest 0:30-

1:00 Ski

-Rest 0:30-

1:00 Bike

-Rest 0:30-

*Start at easy pace and build each round

Bermuda Triangle (Calories)


3 rounds

2 minute Max Calorie Row

-1 minute rest-

2 minute Max Calorie Ski

-1 minute rest-

2 minute Max Calorie Assault Bike

-1 minute rest-

*Score total calories for each round*

Athletes Notes


Target number of Calories each set: 80-120

Minimum number of Calories before scaling: 50


This workout is a active recovery type but still wanting to push ourselves outside of our comfort zone. Goal is trying to maintain a moderate/fast pace while keeping a consistent calorie count across the board.


The row will be the easiest part off the start so don’t come out to hot or to slow. Find that comfortable, moderate pace and hold on! The second round will be tougher but fight to stay within 5 calories of the start. Remind athletes to focus on long, and strong pulls while relaxing at the back of each pull to breathe.

Ski erg will tax the arms quick so remember to use total body. Cycling the arms out and relaxing them allowing the recoil to do the work back to the top will help in getting a breath between pulls.

Assault Bike will be the hardest part of the workout so push athletes to use the first 10-15 seconds to get the rpms rolling and then settle into a comfortable pace. Drive with the legs and Push/Pull with the arms while maintain a somewhat upright position to breathe.

If you have a bike and a rower, alternate rounds so you do 2 bike sets and 1 row in one round, then 2 row sets and 1 bike in the next.


The Scaling aim is for athletes to maintain a moderate pace across all machines for the given time frame. Keep time frames the same and make sure to adjust athletes intensity for consistent pacing for the workout.


If rower is unavailable then scale to a light sumo deadlift high pull or Run

Substitute ski erg to a light Sand Ball Slam, Burpees, or Run

For assault bike change to Air squats, Bike Erg , or Run


Run “Speed” Warm-Up

3 sets:

50m acceleration,

1-2min rest,

50m acceleration,

Full recovery (2-3min) b/t sets

Start from a standing position. Count your number of steps in each interval. Set 1: Focus on maximizing the number of steps by taking as short a stride as possible. Set 2: Focus on minimizing the number of steps by taking a big stride. Set 3: Focus on a normal cadence w/ proper mechanics.”

Nova Corps (2 Rounds for time)

2 Sets:

400m at your 1-mile PR pace, 90sec rest,

100m sprint, 100m walk,

200m sprint, 100m walk,

100m sprint,

Rest 8-10min b/t sets

Rich Froning Paces:

400m in 80sec,

100m in 14sec,

100m walk in 1min,

200m in 32sec,

100m walk in 1min,

100m in 14sec”

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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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