Strength: Back Squat

  • 4 x 4 @ 90%

WOD: 12 min AMRAP

  • 5 T2B
  • 10 yd MB Crab Walk 20/14  (Start at the wall and crab walk 5 yds, then crab walk backwards on the return. Hands must be lifted off of the turf/floor when walking)
  • 15 MB Sit up throw (To determine target: Extend arm upward on wall and where your hand touches, add 3 blocks above. This is your target!)


Strength: 2 Push Press + 1 Split Jerk from the rack

  • 5 Sets as heavy as possible 

WOD: Tabata: Alternate movements after each round. 8 rounds each: 20 seconds work/10 second rest of

  • MB Cleans 20/14
  • Hang Power Snatches 75/45
  • Barbell bent over rows


Strength: Shoulder Press

  • 5, 5, 3, 3, 2, 1
  • Work up to a heavy single

WOD: 5 Rounds for Time

  • 5 Push Jerks 95/65
  • 10 bar facing burpee
  • 15 Box Jumps 30/24
  • 20 Plank Jacks 


Strength: Back Squat

  • 5×5@85%

WOD: For time (20 min time cap)

  • Buy In: 100 DU
  • Ascending Ladder 2, 4, 6, 8,10,12, etc of

    • Deficit push ups using 45/25lb. plates (chest must touch ground)
    • KB Swings 70/55
  • Cash Out: 100 DU


Duke “Turnpike” Louis


Hometown: Burlington, NJ

What do you do to pay your bills? Operating Room Equipment Technician

How did you learn about CrossFit and how did you end up in our awesome Box?  I learned about CrossFit while a member at Fitness Integrated Therapy.

What do you like most about being a FIT member (Hyper CrossFit Athlete)? We’re like a big family at FIT. I enjoy being in such a soothing environment.

What is your proudest moment/biggest accomplishment since you started?  There are so many great proud moments. Proudest was when I deadlifted 530lbs. I’ve become a great runner and am able to muscle up.

What are you still working on to achieve? I am still working hard on my flexibility.

Tell us one random fact about yourself that has nothing to do with CrossFit.  I love being happy and I am very outgoing.

What is your favorite WOD or benchmark?  I like FRAN.

If you created a WOD and named it after yourself, what would it be?  McGilla Gorilla.

What advice would you offer to someone interested, but intimidated to try CrossFit?  I always tell folks CrossFit is great. Once you know the logistics of it, you will become addicted. Regular workouts are a bore. We have fun doing CrossFit

Any additional comments you would like to share? Let’s step it up a notch or 2 for 2015. My gym is great.