WELCOME TO THE
Primus Fitness
WORKOUT OF THE DAY
Tuesday, 10-04-2016
Group Warm-up Conditioning. AMRAP 30 Teams of 2 (Relay Style – Partner 1 must complete all reps before Partner 2 begins) 100M Run 5 Box
Tuesday, 10-04-2016
Group Warm-up Conditioning. AMRAP 30 Teams of 2 (Relay Style – Partner 1 must complete all reps before Partner 2 begins) 100M Run 5 Box
Friday, 09-30-2016
Strength. OHS 6×1 Work to a 1RM Conditioning. Fight Gone Bad 3 Rounds 1 Min. Wall Balls 20/14 1 Min. Sumo Dealift High Pull 75/55 1
Thursday, 09-29-2016
Skill Work. Pull-up Prgression Strict, Kipping, and Butterfly Conditioning 200m Run 21 KB Swing 53/35 21 Ball Slams 25+/15+ 400m Run 15 KB Swing 15
Wednesday, 09-28-2016
Strength. Strict Press 3-3-3-3-3 Conditioning. Lurong Challenge 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (Hang Cluster) Bar Facing Burpees
Tuesday, 09-27-2016
Group Warm-up Conditioning. Teams of 2. You go, I go. Split reps AMRAP 7 40 Double Unders 10 HSPU Rest 4 Min. AMRAP 7 10 Snatches 95/65 30
Friday, 09-23-2016
Strength Deadlift 6×2 Conditioning AMRAP 15 5 Squat Cleans 7 Handstand Pushups 9 Knee to Elbow 1 Rope Climb Level 1 95/65 Level 2 115/80
Friday, 09-16-2016
Strength: OHS 6×2 Work up to 2RM Conditioning: “Donny” 21-15-9-9-15-21 Deadlifts 225/155 Burpees U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned
Friday, 09-16-2016
Strength: OHS 6×2 Work up to 2RM Conditioning: “Donny” 21-15-9-9-15-21 Deadlifts 225/155 Burpees U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned
Thursday, 09-15-2016
Skill Emom 16 1. 5 Ring Dips 2. 10 Pistols 3. 1 Rope Climb RTG: Legless 4. 5 Pull-Ups Conditioning: AMRAP 18 200M Run 5 Handstand Push-ups 20 Kettlebell Swings 53/35
Wednesday, 09-14-2016
Strength: Power Snatch 3-3-3-3-3-3 Increasing in Weight Conditioning: 5 Rounds for Time 6 Power Cleans 135/95 9 Front Squats 135/95 12 S2OH 135/95
Tuesday, 09-13-2016
Group Warm-up Conditioning: Teams of 2 AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double
Tuesday, 09-13-2016
Group Warm-up Conditioning: Teams of 2 AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double
Monday, 09-12-2016
Strength Week 5 Back Squat 10×3 85% Conditioning Lurong Challenge – Baseline Test Men 2 Rounds for Time: Opens 500 Meter Row 40 Goblet Squats
The Brothers Font
Alex and Marcos Font have been long time members of the FireBase. Their journey into CrossFit is similar to most, but their perspectives on training,
Saturday, 09-03-2016
Teams of 3 4000m row 4 rounds 40 Kettlebell swings 53/35 40 pull-ups 3000m row 3 rounds 30 power cleans 115/85 30 toe 2 bars
Friday, 09-02-2016
Strength. Work up to 3 Rep Max 6×3 Overhead Squats Conditioning. “Nasty Girls” 3 Rounds For Time: 50 Air Squats 7 Muscle ups (Mod Jumping
Thursday, 09-01-2016
Rope Climb Skill Work Conditioning.For Time: 21-15-9 Push Press 115/85 Deadlift 115/85 3 rope climbs after every round
Thursday, 09-01-2016
Rope Climb Skill Work Conditioning.For Time: 21-15-9 Push Press 115/85 Deadlift 115/85 3 rope climbs after every round
Wednesday, 08-31-2016
Barbell Warm-Up Strength. 12 EMOM Clean & Jerk Complex (Work up to heavy weight) 1 Power Clean 1 Hang Squat Clean 1 Power Jerk Conditioning.
Tuesday, 08-30-2016
Shoulder mobility (Bands) 3X3 Handstand Walk Walk-up Conditioning. For time: 50 Ring Rows 50 Kettlebell Swings, 53/35 50 Lunges 50 Knees to Elbows 50 Push
Monday, 08-29-2016
Strength. Back Squat Week 3 10 x 3 80% Conditioning. 12 minute AMRAP 7 Power Snatches (95/65) 14 Box Jumps (24/20) 1oom Run
Friday, 08-26-2016
Strength. Deadlifts Work up to 4 Rep Max Conditioning. Lurong Pre Challenge WOD 3 Rounds for time. 20 Stationary Overhead Lunges RX(75/55) RTG(95/65) 15 Toes to
Thursday, 08-25-2016
Group Warm Up. Conditioning. AMRAP 30. Teams of two 50 Calorie Row 40 Box Jumps (24/20) 30 Wall Balls (20/14) 20 Power Cleans (135/95) 10
Wednesday, 08-24-2016
Strength. Push Press 3-3-3-3-3 Increasing weight each set Conditioning. 5 Rounds 200m Run 10 S2OH 95/65 20 KBS 53/35
Tuesday, 08-23-2016
Group Warm-up Conditioning. Angie 100 Pull-up 100 Push-up 100 Sit-up 100 Squats
Friday, 08-19-2016
Strength. Overhead Squat 2RPM Conditioning. For Time 800M run 10 Power Snatch (95 RX/115 RTG 65 RX /85 RTG) 15 OHS (95 RX/115 RTG 65 RX
Friday, 08-19-2016
Strength. Overhead Squat 2RPM Conditioning. For Time 800M run 10 Power Snatch (95 RX/115 RTG 65 RX /85 RTG) 15 OHS (95 RX/115 RTG 65 RX
Thursday, 08-18-2016
Group Warm-up Endurance 2000M row for time Conditioning. AMRAP 10 min 7 Push Jerk 115/85 14 Pistols Mobility Session
Wednesday, 08-17-2016
Clean Complex Warm-up Strength. EMOM 10 1 Hang Power Clean, 1 Front Squat, 1 Power Clean Work up to a heavy weight Conditioning. 4 Rounds for time
Friday, 08-12-2016
Strength. 5 rep max Deadlift Conditioning. 30-20-10 (RTG is 40-30-20-10) Pullups Front Squats (135/95) (Scale as necessary)
Thursday, 08-11-2016
Group Warm Up Conditioning. 10 min AMRAP 7 HSPU 10 Box Jumps (30/24) Mobility Break (Coach’s Choice) 10 min AMRAP 10 DB Squat Cleans (30+/20+)
Wednesday, 08-10-2016
Group warm up. I Spy Conditioning. 4 RFT 400 m run 15 t2b 20-15-10-5 OHS @ 95/65 – 115/75 – 135/85 – 155/95 Cash out.
Tuesday, 08-09-2016
Group warm up. Pizza Delivery Conditioning. Teams of two. For Time* 2K Row (partner holds 2 KB 53/35) 200 Double Unders 1.5K Row (partner holds
Friday, 08-05-2016
Strength. Front Squat 1 Rep Max Test 60%x5, 70%x4, 80%x3, 85%x2, 90%x1, 95%x1, 101%+x1 Barbell Warm Up. Snatch Conditioning. Amanda 9 – 7 – 5 Muscle
Friday, 08-05-2016
Strength. Front Squat 1 Rep Max Test 60%x5, 70%x4, 80%x3, 85%x2, 90%x1, 95%x1, 101%+x1 Barbell Warm Up. Snatch Conditioning. Amanda 9 – 7 – 5 Muscle
Thursday, 08-04-2016
Group Warm-up Conditioning. For Time* 1000m Run 90 Double Unders 80 Sit Ups 70 Hammer Strikes 60 Weight Lunges 45/25 500m Row 40 Box Jump
Wednesday, 08-03-2016
Barbell Warm Up Strength. Power Clean 20 minutes to establish 2 rep max Conditioning. AMRAP 15 minutes 5 T2B 3 Power Clean RX (155/105) RTG
Tuesday, 08-02-2016
Group warm up Conditioning. Teams of two. You go I go. 5 rounds 30 Wall Balls 30 Calorie Row 30 Double Unders 30 KBS 30
Tuesday, 08-02-2016
Group warm up Conditioning. Teams of two. You go I go. 5 rounds 30 Wall Balls 30 Calorie Row 30 Double Unders 30 KBS 30
All in the Family
Gustavo and Kristen Gamboa, and brother-in-law Ian Karbiener, have been members at CrossFit FireBase since 2015. Over the past year each has made great
All in the Family
Gustavo and Kristen Gamboa, and brother-in-law Ian Karbiener, have been members at CrossFit FireBase since 2015. Over the past year each has made great
Friday, 07-29-2016
Strength.Week 7 Front Squat De-load 6X2 80% Barbell Warmup Conditioning 3-6-9-12-15-18 Hang Clean 115/85 RX, 135/95 RTG Pull-ups, C2B RTG
Friday, 07-29-2016
Strength.Week 7 Front Squat De-load 6X2 80% Barbell Warmup Conditioning 3-6-9-12-15-18 Hang Clean 115/85 RX, 135/95 RTG Pull-ups, C2B RTG
Thursday, 07-28-2016
Strength. Bench Press or Press 5×50%, 5×60, 3×70%, 3×75%, 3×80%, 2×85%, 2×90% 2×90% Conditioning. 5 Rounds for Time 5 Thrusters L1 95/65 L2 115/85, L3
Wednesday, 07-27-2016
Skill – Handstand Wall Walks (up/down & Horizontal) Holds against the wall, Handstand Free standing, Handstand walk with box, Handstand walks Conditioning, 4 rounds for time:
Strongman, 07-26-2016
Part 1 10 Minute EMOM Odd – Sumo Deadlift 3 @ 85% Even – 5 Push-ups Part 2 Weighted Box Push / Power Cleans 2@85%
Tuesday, 07-26-2016
Group Warm-up + Barbell Warm-up Conditioning. AMRAP 30 minutes Teams of 2: 60 Cal Row, 60 Box Jumps 24/20 50 Cal Row, 50 Push Press
Monday, 07-25-2016
Strength Week 7 Back Squat Cycle 10X2 90% Conditioning “Megan” 21-15-9 Burpees Kettlebell Swings (53/35) Double-Unders 10 Minute Cap
Saturday, 07-23-2016
AMRAP 30 Teams of Two 20 Clean & Jerks 135/95 20 Ball Slams 20+/15+ 20 Overhead Squats 95/65 20 Renegade ManMakers 25+/15+ 20 Knee 2
Friday, 07-22-2016
Strength. Week 6 Front Squat 6×1 95% Conditioning. AMRAP 12 minutes 6 HSPU 9 Deadlifts (185/135) 12 Box Jumps (24/20)
Thursday, 07-21-2016
Group Warm-up EMOM 12 minutes Odd: 10 Ring Dips Even: 10 Toes 2 Bar WOD. For Time 75 Double Unders 50 Wall Balls (20/14) 25
Thursday, Olympic Weightlifting Class
SNATCH 80%x3, 80%x2, 85%x2, 88%x1, 90%x1, 90%x1, 90%x1 POWER CLEAN + POWER JERK Catch as low as possible 80%x3+3, 85%x2+2, 80%x2+2, 85%X1+1 SNATCH BALANCE +
Wednesday, 07-20-2016
Barbell Warm-up Strength. 20 Min to establish a 1RM Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD. 2016 Regional Event 7 21
Wednesday, 07-20-2016
Barbell Warm-up Strength. 20 Min to establish a 1RM Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD. 2016 Regional Event 7 21
Tuesday, 07-19-2016
Group Warm-up Conditioning Teams of 2 Buy In: 1000m Row 3 Rounds 25 Goblet Walking Lunges (53/35) 25 Push-ups 25 Pull-ups 25 KBS (53/35) 25 Sit-ups Buy Out: 1000m Row
Tuesday, 07-19-2016
Group Warm-up Conditioning Teams of 2 Buy In: 1000m Row 3 Rounds 25 Goblet Walking Lunges (53/35) 25 Push-ups 25 Pull-ups 25 KBS (53/35) 25 Sit-ups Buy Out: 1000m Row
Monday, 07-18-2016
Strength Week 6 Back Squat Cycle 10×87% Conditioning 4 Rounds 400M 15 Power Snatches L1 95/65 L2 115/85 20 Min Cap
Friday, 07-15-2016
Strength. Week 5 Front Squat 6×1 94% Warm-up. Power Clean Conditioning. “Elizabeth” 21-15-9 Clean 135/95 Ring Dip 15-20 Minute Cap
Thursday, 07-14-2016
Group Warm-up Buy in: 20 Thrusters (95/65) 30 Ring Rows 50 Kettlebell Swings (53/35) 100 Double Unders 800M Run Buy Out: 20 Thrusters (95/65) Mobility
Wednesday, 07-13-2016
Skill – Turkish Get-ups HASP Bar Warm-up, Good Mornings & Deadlifts Conditioning. 3 Rounds for Time 10 Knee 2 elbows 15 Deadlifts (Bodyweight) 20 Overhead
Strongman, 07-12-2016
Part 1 12 EMOM Even 3 Push Jerks (Increase Weight) Odd 20 Calorie Row (Damper 10/8) Part 2 Zercher Carry and Squats Part 3 30/30
Tuesday, 07-12-1016
Group Warm-up Conditioning. Teams of 2 1200M Row 90 Wall Balls 20/14 60 Burpees 30 Box Jump Overs 24/20 60 Burpees 90 Wall Balls 1200M
Monday, 07-11-2016
Strength Week 5 Back Squat Cycle 10×3 85% Conditioning AMRAP 15 5 Handstand Push-ups 7 Pull-ups 9 Pistols
Friday, 07-08-16
Strength: Front squats Conditioning: F3 Games WOD #1 2 person teams with 6’ cap. U-go-I-go on rounds. DU’s may be split any way. 100 double under buy-in,
Thursday, 07-07-2016
Barbell warmup Strength. F3 Games WOD #2 15’ to find a max of the following complex power clean + hang squat clean + jerk Once
Wednesday, 07-06-16
Strength: Squats Conditioning: 7 rounds of the following: 6 DB snatch, alternating arms (50 / 35) 4 burpee pull-ups then finish with 30 wall balls (20/14)
Friday, 07-01-2016
Strength. Front Squats WOD. 5 RFT of… 9 Bodyweight Deadlifts 6 HSPU 3 Muscle-ups Mobility
Thursday, 06-30-2016
Group Warm-up WOD. “Kelly” 5RFT… 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)
Thursday, 06-30-2016
Group Warm-up WOD. “Kelly” 5RFT… 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)
Wednesday, 06-29-2016
Barbell Warmup EMOM 18 minutes… Odd Mins: 2 Squat Snatch @ 50-60% of 1RM. Even Mins: 100m Sprint WOD. 4 RFT… 60 Double Unders (1:2
Wednesday, 06-29-2016
Barbell Warmup EMOM 18 minutes… Odd Mins: 2 Squat Snatch @ 50-60% of 1RM. Even Mins: 100m Sprint WOD. 4 RFT… 60 Double Unders (1:2
Tuesday, 06-28-2016
Warmup. 1000m Run WOD. For Time…* 50 Cal Row – 21 C&J 40 Cal Row – 18 C&J 30 Cal Row – 15 C&J 20
Tuesday, 06-28-2016
Warmup. 1000m Run WOD. For Time…* 50 Cal Row – 21 C&J 40 Cal Row – 18 C&J 30 Cal Row – 15 C&J 20
Monday, 06-27-2016
Strength Week 3 Back Squat 10X3 80% Conditioning AMRAP 12… 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 SDHP RX: 95/65 Cash Out: Core 50
Monday, 06-27-2016
Strength Week 3 Back Squat 10X3 80% Conditioning AMRAP 12… 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 SDHP RX: 95/65 Cash Out: Core 50
Thursday, 06-23-2016
Group Warm Up using wall balls Chest pass, Overhead pass, Underhand pass, Side pass and Behind the head pass WOD. 20 minute AMRAP 5 Deadlifts
Wednesday, 06-22-2016
Strength. Thruster 2-2-2-2-2-2-2 WOD. 5 Rounds for Time 5 Handstand Push ups 10 Burpees 200M Pinch Grip Plate Run
Tuesday, 06-21-2016
Group Warm up WOD. AMRAP 25 minutes Teams of 2 10 Push ups 10 Sit ups 10 Box Jump Overs (24/20) 500M Row Partner 1
Monday, 06-19-2016
Strength Back Squats 10×3 78% Conditioning 400m run 5,4,3,2,1 Power Snatches (135/95) Muscle ups, Ring or Bar 400m run
Saturday, 06-18-2018
Group Warm-up Conditioning Team’s Gone Bad Teams of 4 4 Rounds Max Calorie Row Max Kettlebell Max Wall Ball Max Push Ups Rest 1 Minute Cash
Saturday, 06-18-2018
Group Warm-up Conditioning Team’s Gone Bad Teams of 4 4 Rounds Max Calorie Row Max Kettlebell Max Wall Ball Max Push Ups Rest 1 Minute Cash
Friday, 06-17-2016
Strength. Front Squat 4 Warmup sets, then 6×1 @ 90% WOD. 21-15-9 Thrusters 95/65 Toe 2 Bars Cash out. Mobility – Shoulders Lacrosse Ball/Bands
Friday, 06-17-2016
Strength. Front Squat 4 Warmup sets, then 6×1 @ 90% WOD. 21-15-9 Thrusters 95/65 Toe 2 Bars Cash out. Mobility – Shoulders Lacrosse Ball/Bands
Thursday, 06-16-2016
Skills. EMOM 12 minutes 1. 10 Ring Rows 2. 100 m sprint 3. 15 Wall Balls WOD. 3RFT 500m Row 10 Deadlifts L1 (225/135) L2
Thursday, 06-16-2016
Skills. EMOM 12 minutes 1. 10 Ring Rows 2. 100 m sprint 3. 15 Wall Balls WOD. 3RFT 500m Row 10 Deadlifts L1 (225/135) L2
Wednesday, 06-15-2016
Strength. Barbell Warm Up 3 Position Snatch 1. Floor 2. High Hang 3. Low Hang 60%, 65%, 70% X 4 sets WOD. AMRAP 12 minutes
Tuesday, 06-14-2016
WOD. 5RFT 60 Double unders 40 Air squats 30 Sit ups 20 DB snatch (40+/20+) 10 Push ups
Monday, 06-13-2016
Strength. Back Squat 10×3 @ 75% WOD. Helen. 3RFT 400m run 21 KBS (53/35) 12 Pull ups Cash out. 4 Sets 10 Bent over row 10 DB
Saturday, 06-11-2016
“Wilk” We are all going to miss you Chelsea! You have been a shining light in the FireBase family for 2 years. Enjoy Thailand, and
Saturday, 06-11-2016
“Wilk” We are all going to miss you Chelsea! You have been a shining light in the FireBase family for 2 years. Enjoy Thailand, and
Friday, 06-10-2016
Group Warm-up Skill 8 Minute EMOM Minute 1 – 5 Handstand Push-up Minute 2 – 10 Pistols Minute 3 – 5 Dips Minute 4 –
Wednesday, 06-08-2016
Strength Push Press 2-2-2-2-2-2-2 Conditioning Barbell Warm-up 50 Double Unders 15 Snatches 50 Double Unders 10 Power Snatches 50 Double Unders L1 – M 95/115
Tuesday, 06-07-2016
Group Warm Up Team Tic Tac Toe Conditioning 1000M Run 4 Rounds 10 Pull-Ups (C2B) 10 Burpee Box Jumps (24/20) 10 Goblet Squats (53/35) 1000M Run 35
Saturday, 06-04-2016
WOD. Teams of two 800m Run 90 Hammer Strikes 80 Box Jumps (24/20) 70 DB Snatch (50+/30+) 60 OH Squat (95/65) 400m Run (backwards) 50
Saturday, 06-04-2016
WOD. Teams of two 800m Run 90 Hammer Strikes 80 Box Jumps (24/20) 70 DB Snatch (50+/30+) 60 OH Squat (95/65) 400m Run (backwards) 50
Friday, 06-03-16
Posterior Chain Strength. Deadlifts 3 warm-up sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% WOD. 15 min AMRAP 2 thrusters 75% – 80% of 1
Friday, 06-03-16
Posterior Chain Strength. Deadlifts 3 warm-up sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% WOD. 15 min AMRAP 2 thrusters 75% – 80% of 1