The Orchard


The Orchard

Please check the site in the morning to see if classes are canceled. 

Great article on “Why I can’t PR every day”

This workout is a U-pick…meaning, you pick your own weight. We will have many people ask us, “What percentage should I use?” and “What is the Rx’d (prescribed) weight?”

There is no right answer. You pick the weight based on you. And it should always be that way. It’s not always about Rx’ing it, or using the recommended percentage. Did you eat well the day before? Did you get a good sleep? Are you hydrated? These (and many other) factors should play a part in choosing your weight. Maybe you’re back is still fatigued from some heavy deadlifts the other day. Then scale it down today. Is it worth an injury just to have an Rx beside your name? Do you think you’ll get less of a workout if you scale?

Remember, Rx is a suggestion. The prescription for a workout is whatever is suitable for you on that given day at that given time.

Front squats



72 Responses

  1. Midnight WOD at work…. in jeans….LMAO (oops)


    Double Unders

    6:48 (PR of 47 seconds!!!!)

    Best of all, first time I did this WOD unbroken!The only breaks were the transitions between the floor and grabbing the rope…

    Missed twice, once at 38/40 and once at 9/20.

    Pretty pumped about this!!! 😀

    1. This summed it up well for me and, to honest, as simple as a concept it is, I never looked it that way, though pretty obvious now that I actually stand back and think about it:

      “Keep in mind the standard that you’re holding yourself to there. You’re BEST day you’ve ever had; a stat or number you’d been trying to reach for MONTHS, should now be routine?! You crazy?”

  2. Gillyon

    Great post!
    Warmup and foam rolling
    Press (3) 45-50-55-60-65

    WOD @ 105lbs. – 8:00

    Tip of the day (please, body listen to it) – get under the bar. Full extension does not mean bringing the bar to your collarbone. Drop and get under it.

  3. Josh

    WU x 1
    32 B-Day burpees( happy birthday Darrell)
    Push press x 5
    Wod @ 135#
    5-4-3-2-1 front squat
    25-20-15-10-5 pull up

  4. Amanda

    Strength: Worked on cleans, still struggling with my 1-piece pickup when the weight gets heavy. Thanks for the help Kevin, I think it’s starting to come together.

    WOD @ 105#: 9:26. Happy with that.

    Holy mac, those pullups were very difficult! Good wod!

    Thanks for the push at the end, everyone!

  5. Caleb Richard

    WU x2
    No strength worked on bands for my shoulder.

    Front Squat – 85 lbs
    Pull-ups – Black band

  6. Crystal

    Love the nooners!
    WU x 2
    Strength Push Press
    Cash in – Lat Rock&Roll
    WOD @ 35#
    Scaled the pull ups for ring rows and #4
    Time = 4:51
    I liked that work out!

  7. Eric N.

    WU x 2

    Strength : Front Squats x 5

    “The Orchard”
    5-4-3-2-1 – Front Squat @ 120#
    Pull ups

    Really liked this one!

  8. Kimmy

    WU X2
    Strength Push Press x5
    85-95-105-115-120 (pr 5#)
    5-4-3-2-1 Front Squat @ 110#
    25-20-15-10-5 pull-ups scaled to ring rows
    Time: 6:16

  9. Mobility

    WU x 2

    * Thanks for the form & grip tips Kev

    5-4-3-2-1 Front Squat @ 65#
    Time: 5:29

    Today was my first day using chalk, and my first day breaking the skin on my hands. Beginning to feel more n more at home with CFM!

    1. Lora

      Nice work on the WOD Jenn 🙂
      Sorry about the ripped hands. Its kind of a “right of passage”. I think Kevin has a video on here somewhere about callous care. Take a minute to watch it, or check with one of the coaches or veteran members for some tips. 🙂

  10. Gabriel

    Oly Class

    Group WUx1
    Burgener X2

    Snatch 5 sets of 3 reps (did Hang Squat Cleans du to arm)

    Pause Back Squats
    4 sets of 3 reps

    WOD (Scalled to Front Squats with 40# Dumbels)
    5 Rounds
    10 DB Hang Power Clean
    10 Front Squats


    Great job 6:45 class!

  11. Lora

    WU x 2 (only one set of pull ups….shoulder bothering me from HSPUs yesterday)

    Strength: Front squat (x5)….yup, just my luck *eye roll*
    Great sharing a bar with you Tim!

    Cash in – Lat Rock and Roll

    WOD “The Orchard” (modified for shoulder)
    Front Squats @ 145#
    Push ups
    Time = 7:40

    HAHA! Cleaning 145# on the latter rounds got ugly.

    Did the member max plank challenge (with my kids, who “dared” me). Nicholas 2:05, Samuel 2:09 and me @ 3:04. In your face boys!!!! LOL!

    1. jeff

      Heavy weight on the wod and you still had a great time.. and great job on the plank that was a really long time and you didn’t look like you were suffering at all!

  12. Marcel


    WU x 2

    Cleans x 3

    135-145 stopped to do some work on my shoulder.


    Front squats x 135 lbs

    Ring rows instead of pull up due to shoulder

    Time 6:13

  13. jeff


    strength push jerk x 5

    wod @95

    Nice sharing the bar with you shaun.. your push press looked strong and awesome job on the wod.. jeezus forgot how fast you were

    great job 5:45, some wicked fast times!

  14. Blake

    Late post…
    WU x 2 (managed 7 unbroken T2B…close to a PR I think)

    Push Press x 5

    WOD: “The Orchard”
    5-4-3-2-1 Front squats @ 135#
    25-20-15-10-5 Pullups

    Time: 5:40-ish? Forgot to write it down!

    Pull-ups felt good, managed the 25 in two sets, and took very quick breaks when I did stop.
    Definitely will try more weight next time, although I realized pretty early this one was about one’s capacity for pull-ups and not the clean/squat weight…155? What do you think “Future Me”?

  15. Heidi

    WU x 2

    WOD with 95# front squats & pull ups with medium (purple) band.
    Time = 12:10

    Cleaning the bar for FS after the 1st round was rough.
    Pull ups…..rough all the way through.

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