Our Goals for 2017


            Given that it’s the start of a new year, we thought we’d share our fitness goals for 2017. Hopefully these will inspire you to set your own goals and share them with us.


Travis P.

1)    300lb Bench Press, 400lb Back Squat, 500lb Deadlift. Partly because they’re nice round numbers, but also because they are solid strength goals for someone my size to achieve.

2)    Continue to set PR’s on Benchmarks and strength. I’ve been doing CrossFit for 9 years and my goal is always to continuously improve.

3)    300lb Clean and 225lb Snatch. Because damn, that would be awesome. It’s going to require a decent strength program and some hard work, and being all around strong is always better.



1)    2017 Regionals qualification, top 20. Because 2016 Regionals crushed my soul and I need to redeem myself. I want to be a good role model and example to my sons, and prove that when life knocks you down, you get back up and fight harder.

2)    2017 Games qualification as a 35-39 year old Master. Because I believe I am good enough. God gave me an athletic skill set and I believe it is my honor to glorify Him with the gifts He gave me. Plus, my boys believe in me and I want to make them proud.

3)    More consistent Snatch, hitting 175lbs by August. Because in comparison to my other lifts, my Snatch is very weak and inconsistent.

4)    Bonus: 300lb Back Squat. Because I’m SO close, and why not!



1)    225lb Snatch and 275lb Clean and Jerk. Because that would be a qualifying total to compete nationally in weightlifting… if I only weighed 135lbs! (If I can beat Travis to it that would be a cool bonus, too.)

2)    10 Unbroken Ring Muscle Ups. It requires a certain amount of athleticism and body control that tends to elude me.

3)    Back Squat 365lbs and Front Squat 315lbs. This is the prerequisite amount of strength I need to have in order to Snatch and Clean and Jerk the numbers I would like to hit.



1)    Clean and Jerk 245lbs. Because I will need to practice catching in the squat instead of Power Cleaning.

2)    Front Squat 285lbs. Because it will require more strength AND higher mobility in my ankles, hips, and shoulders.

3)    Body Weight Strict Press. Because it will give me a better strength to bodyweight ratio.



1)    My number one goal is to maintain a healthy pregnancy with Baby Pratt #2 (due late July) while continuing to CrossFit 4-5 times per week.



1)    Get down to 10-12% body fat. To improve sexiness and make bodyweight exercises like pull ups and muscle ups easier.

2)    Put 10-15lbs on my Snatch and Clean and Jerk. It can’t hurt to get stronger, and it will take a lot of work on mobility and technique to continue making improvements.



1)    Metcon 3 days a week while still staying consistent with lifting 3-4 times a week. As a full-time student and nurse, it's tough to make it in to the gym all the time, but my goal is to maintain consistency and make it a habit.

2)    Clean 185lbs and Snatch 125lbs. I love the sport and I really enjoy my time spent on barbell work. I believe that consistency can get me far.

3)    Get my first bar muscle up. Practicing the things I’m not good is the hard part of this and improving complex bodyweight movements is part of being well-rounded.


Travis D.

1)    Snatch 225lbs. Snatch is my favorite lift and my current PR is 215lbs. 225lbs would be a big milestone weight.

2)    Focus more on maximizing my time in the gym. Even if it’s the last 5 minutes of class, do something productive.

3)    Stay healthy. I had more injuries in 2016 than any other year, probably because I’m getting older. I need to stay on top of preventative and accessory exercises to stay healthy.



1)    3x a week Accessory Work. Doing the WOD is great but to take my game to the next level I need to spend additional time on accessory movements.  At least 15 minutes, preferably more.

2)    Better Recovery and Maintenance. I feel as though I’m always sore and need to limit my performance because of it. So I want to spend more time doing recovery and maintenance in the form of stretching, foam rolling, smashing, and utilizing the lacrosse ball.

3)    Meal Prep, Meal Prep, Meal Prep! Life happens and it definitely happened to me the last quarter of 2016. Nutrition is the foundation to any fitness program and I need to resume meal prep to get my foundation back on track.



1)    Get back to the basics. I would like to focus more on the basic movements to help me get to where I want to be with all of my lifts.

2)    Stay consistent with the Zone Diet. Before the holidays I was on a great routine of meal prep and planning, but I got off track. I’d like to stay consistent for the whole year because that is when I saw the most progress.

3)    Increase cardio capacity and build my “engine.” I tend to be fast out of the gate and lose speed through the workout. I would like to work on being consistent and not burning out too quick.


            You’ve heard our goals, so let’s hear yours! Comment on the Facebook page or feel free to talk to any of us in person. We can’t wait to hear them!