Saturday 4.20.19

Teams of 2 complete:

Alternate to complete as many rounds and reps in 5 minutes of each of the following:

-Bike/Row Max Cals
-Ab Mat Sit Ups 
-KB Hang Clean and Jerk (53/35)
-60′ Keg Carry (swap every 60′)
-Wall Walks

Rest 1 minutes between movements.

 “Enjoy the little things in life, for one day you may look back and realize they were the big things.”~Robert Brault

Friday 4.19.19

As many rounds and reps as possible in 9 minutes of:

10 Overhead Squats (135/95)
2 Rope Climbs

1) 5 rounds not for time of:

60′ Forward Sled Pull (AHAP)
15 Hip Extensions
Max True Push Ups

For God so loved the world that he gave his one and only Son, that whoever believes in Him shall not perish but have eternal life. For God did not send his Son into the world to condemn the world, but to save the world through him.~John 3:16-17

Thursday 4.18.19

Teams of 2 complete as many rounds and reps as possible alternating in 14 minutes of:

7 Deadlifts (135/95)
7 Toes to Bar
14 Weighted Stationary Lunges (45/25)

Partners will alternate movements to complete each round. Partner 1 performs 7 Deadlifts…Partner 2 performs 7 Toes to Bar..Partners 1 performs 14 weighted stationary lunges (1 round complete).

1) Teams of 2: Accumulate 10 minutes in a plank hold (partners may switch as needed to accumulate 10 minutes as a team). 


Thursday, April 18th is BRING A FRIEND DAY. This will be a free class for our friends and they are welcome to join us today in any class.

“To live will be an awfully big adventure.”~Peter Pan

Wednesday 4.17.19

10 rounds not for time of:

2 Cleans (must reset between each rep)
3 High Box Jumps

Complete 10 sets with the load increasing every set.  Immediately perform 3 High Box Jumps after each set of Cleans. There is no time component for the workout.  Rest as long as needed between sets, but load must increase every set. 

Compare loads to HERE

Thursday, April 18th is BRING A FRIEND DAY. This will be a free class for our friends and they are welcome to join us during any class that day.

“No amount of stress is worth your health. We frequently look at just our training programs as the means to a healthy lifestyle. What about all of the outside variables? Your job, amount of sleep, nutrition, that relationship you need to foster, making more time for experiences. The list goes on. Some are obvious and some we may subconsciously choose to avoid. Health isn’t just your max clean and jerk and Fran time. Pay attention to the other 23 hours outside of the gym.”~Chris Spealler

Tuesday 4.16.19

For time:

200 M Run/21 DB One Arm Snatches/21 Burpees
200 M Run/18 DB One Arm Snatches/18 Burpees
200 M Run/15 DB One Arm Snatches/15 Burpees
200 M Run/12 DB One Arm Snatches/12 Burpees
200 M Run/9 DB One Arm Snatches/9 Burpees
200 M Run/6 DB One Arm Snatches/6 Burpees
200 M Run/3 DB One Arm Snatches/3 Burpees

-DB One Arm Snatches (alternating…50/35)

1) 4 rounds not for time of:

5 Strict Shoulder Presses (climbing)
Max strict pull ups
15 Kneeling Banded Chest Pulls

“You know, sometimes all you need is 20 seconds of insane courage, just literally 20 seconds of embarrassing bravery, and I promise you something great will come of it.”~Benjamin Mee

Monday 4.15.19

For time:

100 Double Unders
80 Wall Balls (20/14)
60 KB Swings (53/35)
40 DBall Cleans (AHAP)
20 Bar Muscle Ups

1) Deadlift 3×3 (across)

“Your day will go the way the corners of your mouth turn.”~Unknown 

Sunday 4.14.19

Rest Day

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource