Author: Brandon Schoenwether

Subject: programming

Hashtags: #grindstone #newprogramwave #tidestrained #tidesfamily


Before a single swing, cut, or chisel can be made you must first apply the grindstone. For this is the forgotten tool, the tool that sharpens all other tools.

The CrossFit Open is quickly approaching and soon enough, that very day will be here. To close out a stellar year we are going to dive into our heaviest of days and our fastest of days. The primary goal of ‘Grindstone’ is to sharpen the individual tools that build a strong open performance; max strength in our classic lifts, cycling a barbell in all Olympic variations, lungs like hot air balloons, and the stamina to endure even the toughest of gymnastic movements.

Grindstone will lead us into our final section of training centered around the CrossFit Open. Upon finishing Grindstone we will begin our peaking and taper season to feel at our very best for what is in store.

For the final 3 months of the year we want to provide all of our members the following each week:

A chance to sweat, breathe fire, move their bodies, and challenge their muscles. This will manifest in a variety of ways but plain and simple, we’re gonna keep doing lots of CrossFit. You’ll find some more information on the attached images about what we will rotate through each week but the gist is we want our members to get stronger while staying fit in their heart, lungs, & movements.

What To Expect

A little bit of everything of course! Although there is always organization to the chaos. From here, we will work hard on improving our overall max strength, olympic cycling, open conditioning, and gymnastic stamina. But what will that look like?

Gymnastics Stamina:

1-2 times a week

  • Toes-to-bar
  • Chest-to-bar pull-ups
  • Handstand push-ups

Olympic cycling:

1-2 times a week

  • Power clean and jerk
  • Hang power clean
  • Squat snatch
  • Power snatch

Max Strength:

2 times a week

  • Back squat
  • Deadlift
  • Shoulder press
  • Clean and jerk
  • Snatch

Open Conditioning:

1-2 times a week

  • Double unders
  • Thrusters
  • Wall walks
  • Row
  • Wall Balls
  • DB snatch
  • Burpee over box

Now let’s enjoy what is up to come and keep up the grind. This is where we can chip away and create something amazing. Remember recovery, hydration, and nutrition is KEY to our success.


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

By providing your phone number, you agree to receive text messages from CrossFit Tides