Workout Of The Day

Are you a Green Circle or Red Square?

Good day Armati Tribe. If you have been in the gym during the past week, then you likely noticed the newest graphic up on the message board (see image below). What’s up with that? Well, it’s funny you should ask. This is our latest and greatest technology known as the Armati Energy Exertion Scale, and here’s what it is all about.

Let’s start by discussing why the exertion scale is on the board. The other coaches and I want to establish a way for you to improve awareness of your energy levels when you are at CFA. The underlying goals in developing awareness are to decrease injury risk, improve your gym experience and better match your expectations with your effort. During each class, it is our goal as a staff to deliver the very best hour of your day, and this simple graphic will help us accomplish that.

Here’s how you use this fancy piece of technology. Upon entering the gym, you will look to your right. Your eyes will catch sight of the exertion scale. You will then take an internal assessment of your current energy level, mood, and expectations. Based on your internal assessment, you will determine if you best identify with the green circle (high energy/refreshed), yellow triangle (moderate energy/mild fatigue) or red square (just here for the coffee). Now that you have found your “identity” for the day, you can keep this in the back of your mind as the coach explains the workout and intended stimulus and again as you begin the warm-up. The scale will help you determine how much energy you will expend during the day’s work.

Green Circle: This athlete has high physical and emotional energy levels. They are refreshed with minimal to no soreness, focused and in good spirits. They might be coming off the weekend or a rest day and are ready to get after it. Workout intensity can be high.

Yellow Triangle: This athlete has a little bit of fatigue setting in. They may have worked out a couple of days in a row, did not get great sleep the night before, have some muscle soreness or possibly returning from an injury or illness. The “yellow triangle” athlete can get a great workout session, but it is recommended that this athlete avoid the max effort intensity levels. A recovery day may be needed tomorrow. A great warm-up and cool down with mobility is also a great idea for this athlete.

Red Square: This athlete may have struggled just to get into the gym. They are battling fatigue for various reasons. They may have walked into the gym with their head hanging low as their mood and focus are low. The red square athlete might be at the end of a very demanding week of workouts, recovering from a prior day’s max effort workout and/or dealing with significant muscle soreness and tightness. The main focus for this athlete is mobility and quality movement and not high intensity. Training at high intensity repeatedly while at this particular zone is likely to lead this athlete to higher frustration levels as well as much higher injury risk. We are glad this athlete is in the gym, but let’s get some good quality movement today and call it a win. Please be aware that repeated “red square” days are not normal and are NOT a sign of getting some good workouts in. This zone is never the goal of our workout programming.

Here’s what the Armati Energy Exertion Scale is:

  1. A basic indicator of the amount of effort you will expend in the daily workout.
  2. A tool to help you recognize patterns and trends in your training and fatigue.
  3. A way to recognize when you need to focus on movement quality, mobility, deload or take a day off. If you come to the gym several days in a row as a “red square”, your body is begging you to recover. Do it!
  4. A way to recognize when to BRING IT!
  5. A way to improve communication between you and the coaches. We program every workout (unless specified otherwise) for athletes to perform at high intensity. If a coach is encouraging you to pick up your tempo/pace you can let them know you’re in “red square” mode and your goal is simply to move and survive the day. Now the coach has a better idea of your expectations for the day and how to help you succeed in other aspects of the workout.

Here’s what the Armati Energy Exertion Scale is not:

  1. Perfect. It’s close, but not quite there.
  2. The AEES will not tell you how to modify or scale your workout. It is based upon your personal, subjective experience and not specific movements, weights, times, etc.
  3. The AEES is not built into our programming. We will not make specific workout suggestions based upon this scale. This is for your benefit and to aid in developing awareness of your current physical and mental state along with pattern recognition in improving member – coach communication.

We hope you find this tool useful and ultimately improve your member experience at CrossFit Armati. If you have questions, please do not hesitate to bend the ear of your coach.

As always, hold the standard.


Coach D

WOD for 2.6.2020

Today’s workout is about getting comfortable with higher skill work. Hang Muscle cleans and Double Unders require a higher level of coordination, strength and stamina to perform. We will be substituting moments for the rope climbs due to the current status of our ropes. The focus on the muscle cleans will be to stay quick with your hips to get the bar moving fast. The double unders and pull-ups will tire the shoulders so take some smart break there. Goal will be anywhere from 3 to 5 total rounds.

2 Rope Climb
25 Hang Muscle Snatch (75/55)|(45/35)
75 Double Under

(Score is Rounds + Reps)


20 Banded Face Pulls

20 Banded Tricep Pull Down

20 Alt. V-Ups

WOD for 2.4.2020

Today we will be building to a heavy 1RM in the back squat. The focus here is to maintain good mechanics throughout all the lifts. For the workout, we have a couplet of running and Front Squats. It will be class dependent on whether we run outside, inside or row/bike. Regardless on the moon structural movement, you will want to push the pace there. Whether you come under the time cap or not will be determined by how long you can hold on to the bar in the front squats. The 12 minutes is going to go fast!


1-1-1-1-1 Back Squat*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)


400m Run
15 Front Squat (135/95)|(95/65)

-12:00 Hard Cap-

(Score is Time)

WOD for 2.4.2020

We got a great workout for you all today. In this “Death By” style workout, you will have three separate 7:00 workout each with their own movment. The object is to perform the prescribed reps EMOM style adding reps each minute. The goal is to make it the full 7 minutes. If you would happen to fail at any point, you will drop back a few rounds and start again, so everyone will work the whole 7 minutes. This should be a lot of fun, just remember when the reps start to increase, you will need to increase your cycle time to get the work in before the buzzer.


DEATH BY (7:00 CAP)…. 

6 Russian KB Swings (70/53)|(53/35)

Reps increase by 6 every minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 CAP)…

5 Up-Down Box Jump Over (20)

Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 CAP)…

4 Kipping Pull-Ups (C2B Optional)

Reps increase by 4 every minute. 4-8-12…and so on

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

(No Measure)

WOD for 2.3.2020

Our week will be starting out with some overhead work. In the strength portion we will be building to a 1 RM Strict Press. For the workout today, we have a triplet of bike calories, DB strict press and sit-ups. Get after the bike today as you will have some time recover in the press and the sit-ups. The weights on the dumbbells should be heavier today. Although you should push to go unbroken, it is possible you will need to break into 2 or three sets. We will have a 15:00 hard cap with times ranging from 11:30 to 14:00.


1-1-1-1-1 Strict Press*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)




Cal Bike


DB Strict Press (Athlete Choice, Heavy)



(Score is Time)

WOD for 2.1.2020

For your Saturday Morning Throwdown, we have a big workout planned. You will only need one DB for this one. Ideally we are picking a weight that will allow us to move unbroken in all the movements. Note that you are meant to alternate hands every rep in the DB Snatch and DB Burpee. Looking for anywhere from 4 rounds on the low end and 7 rounds on the high end today.



40 Single DB Front Squat (50/35)|(35/20)
30 Sit-Ups
20 Alt. DB Snatch
10 Alt. Single DB Burpee

*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.

(Score is Rounds + Reps)

WOD for 1.31.2020

We will start today working to establish a heavy 3 rep shoulder press. You will have 5 sets for this. The focus here is to be sure we are staying strict with this movement as the weight builds. Then for our workout, we are looking to cycle a moderate-light barbell for sets of 7-10. After your first two rounds, you will take a one minute rest then go directly into a BIGGER set of the same movements, push press and box jumps. Score will be total time.


3-3-3-3-3 Strict Press*

*Start moderate and build to heaviest set of 3.

(Score is Weight)


15 Push Press (115/75)|(75/55)

25 Box Jump (24/20)

-Rest 1:00-


30 Push Press (115/75)|(75/55)

50 Box Jumps (24/20)

(Score is Total Time)