Workout of the Day!



Make sure you write your name down in order to preorder a shirt or tank top! I am going to order them on Monday, so please get your order in on Saturday at the latest!

About tomorrow's workout:

Ben Bergeron, owner of CrossFit New England calls this his "test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and regardless of skill or equipment... This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically, this is a test of 'Whatcha-got?'"

The top score for men is held by Paul Tremblay: 27 rounds + 15 reps

and for women Cheryl Nasso: 24 rounds + 19 reps

Thursday's Training:

"Bergeron Beep Test"

EMOM for as long as possible:


7 Thrusters (75/55)

7 Pull Ups

7 Burpees


5 Thrusters (75/55)

5 Pull Ups

5 Burpees


5 Thrusters (45/35)

5 Jumping Pull Ups



A Glute-Hamstring Developer! This is not something we use frequently, but can be instrumental in developing body awareness, controlling flexion and extension, and training under no load to develop the core and midline stability.

Don't worry if you haven't been on the GHD much or at all, we will work on instructing and progressing to where you are comfortable, Take a look at the video I've included to see some points of performance for the GHD sit-up.

Wednesday's Training:

A. Superset:

3x10-20 GHD Sit Ups

3x Max Time HS Hold


GHDSU- GHDSU to parallel, GHDSU to 45 deg., Abmat SUs

HS Hold- HS Hold facing wall, Plank Hold

B. Partner WOD

12 min AMRAP:

A) 21/16 Cal Row

B) Max Rep Double Unders

Score= Total Double Unders

Goal: big sets of dubs


Congratulations to everyone who hit a new PR on the Clean & Jerk today! Be on the lookout for more 1 Rep Max tests coming up! Make sure you are recording your workout results in a WOD journal or on Beyond the Whiteboard (use "GETPRIMAL" to sign up if you haven't already). It is vital to know your numbers for your lifts and WODs so you can see how you improve over time. CrossFit produces results that are "measurable, observable, and repeatable".

Tuesday's Training:

"Adios Amigos"

For Time:


15 Snatches 95/65

9 Bar Muscle Ups

12 Snatches 115/75

7 Bar Muscle Ups

9 Snatches 135/95

5 Bar Muscle Ups


15 Snatches 65/45

3 Bar Muscle Ups

12 Snatches 75/55

2 Bar Muscle Ups

9 Snatches 95/65

1 Bar Muscle Up


15 Snatches 45/35

9 Ring Rows

12 Snatches 45/35

7 Ring Rows

9 Snatches 45/35

5 Ring Rows

Goal: each rd in 1-3...


We are so proud of everyone who competed at WOD Wars this weekend!!! Everyone worked really hard and pushed themselves beyond what they thought they were capable of! It was so exciting to watch and take part in! Be on the lookout for more opportunities to compete in the near future!

We are having a Free Pilates class this coming Saturday after class at 10:30am! Sign up at the gym because there are only 10 spots! Pilates is a core-intensive workout program that builds strength and flexibility!

Monday's Training:

A. Find 1 RM Clean & Jerk

B. 7 min AMRAP:

Clean & Jerks @ 70% of 1RM

Goal: 20+ reps

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There will be no class this Saturday in lieu of WOD Wars taking place in Dunedin, come support your fellow athletes:

  • Natalia, Yari, Alix
  • Joel, Brett, Devon
  • Mark, Evan, Trevor
  • Kirsty, Christina, & Me!

It will be a really fun time, there will be lots of vendors there including our protein company, SFH, providing free samples.

New T-shirts & Tank Tops! We will be starting to take pre-orders tomorrow so make sure you write your name down and what type/size of shirt you'd like. We will have:

  • Men's Next Level Tri-blend shirts in vintage black
  • Women's Next Level Tri-blend racerback tanks in vintage black
  • Men's & Women's Bella Canvas Muscle Tanks in charcoal gray

All of the options will be $25. Your account will be charged unless you indicate you'd like to pay cash.

Now, let's find some new 1 rep maxes!!

Friday's Training:

"CrossFit Total"

1 RM Back Squat

1 RM Shoulder Press

1 RM...


Thank you to everyone for coming out to our birthday party tonight!!!! We love you all!

Don't forget to come out to the Dunedin Community Center on Saturday to cheer on your fellow athletes who are representing the gym!

Thursday's Training:

A. E2MOM x 5:

2 Snatches @ 85-90% of 1RM

B. 6 Rounds:

15/12 Cal Row

10 Box Jump Overs (24/20)

10 Hang Power Snatch (75/55)

Goal: Fast rounds, unbroken HPSs


Tomorrow during our evening classes we will be celebrating the gym's birthday, along with some of your birthdays! We will be joined by Catered Fit who will be giving out some samples of their meals, and we will have some desserts as well. Please join us!

7 years ago, Jared decided to take his love of CrossFit to the next level and become an affiliate, He started in his car port with a handful of friends and after a few months decided to open a physical location, behind Britton Plaza. Using about 1200 square feet, a few sets of rings, one rower, and many good friends, we worked out at "CrossFit Thumbs Up 2.0" until 2016, when we decided it was time to expand! We found our current location and became Primal Empowerment. We would not be where we are if it wasn't for our amazing community and we appreciate each and every one of you. Here's to 7 more years!

To celebrate, we will be doing "Mary", a benchmark "girl" workout in CrossFit.

Why Benchmark WODs?

"In the September 2003...

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Keep spreading the word about the FREE Week! We appreciate you all sharing our posts, talking to your friends, and spreading the fitness message. Thank you :)

Tuesday's WOD

4 Rounds:

4 Bar Muscle Ups

8 Burpees

16 KB Swings 53/35

Rx+: KB Hang Snatches 53/35

Goal: Consistent pace each rd, unbroken KB Swings

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This week is completely free for all new athletes! Please share this with a friend or family member who is interested!

What is CrossFit?

CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit's Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for...


Unfortunately the weather is not going to be ideal for a beach workout on Saturday, so we have canceled the event. We will plan another time in the near future. Plan on being at the gym Saturday morning for our usual 9:30am class. Sorry!

We will be hanging out at the gym after class though, and if you want to bring something to grill we will fire it up! Come hang out with us!

Don't forget to come get Supple this Sunday at 10 am! We are holding a mobility class that everyone can benefit from, and it's free for everyone so bring a friend!

Friday's Training:

A. EMOM x8:

6 Kipping/Butterfly Pull Ups

Scales: Reps, Banded Pull Ups, Neg. Pull Ups(1-3), Low Bar Pull Ups, Ring Rows

B. For Time:


Air Squats


Push Ups


Cleans 205/145

Goal: Unbroken air squats & push ups, steady cycle pace through cleans