9 Weeks of CrossFit


This is a 9 week CrossFit style program. But, I promise you these are not just any old ‘CrossFit’ workouts that you are about to do. They are tried, tested and true, proven by thousands of people. My unique style of programming is unlike anything you’ve seen anywhere else. It has made me one of the most sought out coaches in the world. I've also thrown in several additional tips and tricks throughout the program to give you an additional edge in your training.

Before I opened my brick and mortar gym in Orange County, CA, I coached for thousands of hours. I have competed all over the world… I’ve seen it all when it comes to workout styles and programs.

I’ve also acquired multiple degrees and certifications in the exercise science field that have attributed to this style I’ve created, along with the 15+ years of experience as a professional athlete and coach.

The most important factor for me is, and always will be, keeping morale high and making workouts fun, but… If you can do that and make people stronger, sexier and healthier, then you’ve really created something special. And that’s what I’ve done with this program.

So you’ve done your research, you found me, and you heard I’m ‘the guy.’ There’s a reason for that and you’re about to find out why. Enjoy! :)



Back Squats:

  • 75% x 5
  • 85% x 3
  • 95% x Max Reps

*In between sets, complete a 1min plank hold (on your hands) with a 45/25lb plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. (That’s a good thing don’t worry!)


  • 15min AMRAP
  • 10 Cal Row
  • 10 Wall Balls (30/20lb)
  • 2 squat cleans @ 50% of 1RM

*every 2 rounds add 5% to the bar, so it goes like this:

  • Round 1 and 2 is 50%
  • Round 3 and 4 is 5%
  • Round 5 and 6 is 60% … and so on…

*(scaled is 135/95 the entire time (no increase in weight)


*This is 9 weeks out of a 52 week calendar program. If you’d like to have access to the whole year and all previous and future workouts, subscribe to Chalk Online!*

Recently viewed