4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Category: Workout of the day (WOD)

11/19 Monday

German Volume Training (GVT): We are changing up our strength focus starting this week.  We are beginning a 12 week strength cycle commonly called German Volume Training.  It has its roots in german weightlifting and it is intended to help athletes break through plateaus and gain muscle mass fast in the off season.  For CrossFitters, this is the time of year to get big and strong.  GVT is hypertrophy training. You will be sore.  This training shouldn’t be done with other strength protocols.  We advise that you weigh yourself this week and take a few photos.  Classes will be tight, so prioritize being punctual.


GVT: 10×10 bench press @50% 4-0-4-0 with 1 min rest between sets


3 RFT 

30 medball cleans 30/20

15 deadlifts 245/165

.30 mile airdyne 

15 GHR 

(15:00 time cap)



11/9 Friday


12:00 to a max deadlift 


Max plank hold

Max Toes to bar in 2:00

Max HS hold 

Max distance HS walk in 2:00 

Max deadhang

Max pull-ups in 2:00 

Max deadlift hold 225/155

Max clean and jerks in 2:00 135/95



11/8 Thursday


Rounds until satisfied:

1 Turkish Get-up left 

1 Turkish Get-up right 

1/2 mile Airdyne

75 Air Squats 

****No 5am class, no RSVPs as of 8pm****



11/7 Wednesday



Bench Press 135/95* 

*Each break 60m Prowler Push



11/6 Tuesday


OTM x 15:00 

3 Squat Cleans  155/105 

7 Dips 

1 Rope Climb