Bench Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

4 Rounds for time and quality.
10 Bent Row 95/65
5 Broad Jumps
15 Plate Sit Ups 45/25
10 Ring Dips/Dips


The "dreaded" bench press is in our strength portion. We will cover proper technique and understanding for the lift. Within the CrossFit world we rarely have a lateral pushing movement that counter balances the amount of pulling we do in our everyday movements such as the pull up or rowing - this is the single greatest thing we can do fight our imbalances in this area. 

Our WOD/Metcon is accessory work that should be done for quality reps - if you choose to push the intensity for time, more power to you. We are looking for max effort with each jump and control with our weighted movements.



Skill Work
Pull Up/Muscle Up Progression
for 15 mins

1) 1-3 Muscle Ups, 6 Pull Ups/Dips
2) 10-15 Back Extension
3) 8-10 Z-press (see notes, seated press w BB)


Today is a skill/accessory work day with reduced intensity. From time to time, we need to focus on great movement and learning new skills. If you are able to do a strict pull up, we will be looking at the transition of a muscle up. During our workout we are looking for quality reps.

Fall + Winter Apparel

We at CrossFit Ruston Headquarters are releasing our Fall + Winter Gear for 2015 which includes a hoodie, a couple of long sleeve tees and some sweat pants. We are only offering this as a preorder so get your orders in by November 6. Feel free to mix and match however you like or buy the entire set. We hope you love it as much as we do.


Welcome to the New Blog

Hello all. Welcome to our new blog. The purpose of this page is to semi-regularly post information that will help you in your journey to become a more fit you, post about different events, new products and whatever else we see fit. We are always open to suggestions for content that you would like to see, so please email jake@crossfitruston.com if you have any thoughts.

Thanks and hope you enjoy.