Monday 5.22.17

5 rounds for time of:

6 Power Cleans (155/105)
9 Push Jerks (155/105)
12 Box Jump on and Overs (24/20)

Rx’d + (185/125)

1) 4 rounds not for time of:

16 One Arm Kneeling KB Shoulder Presses (8 each)
Max rep Strict Supine Bar Rows (20)

Memorial Day Schedule:

We will only have one class on Monday, May 29th at 9:00am.

“The two hardest things to handle in life are failure and success”

Sunday 5.21.17

Rest Day

Saturday 5.20.17

Regional Workout 2

21-15-9 reps for time of:

DB One Arm Snatches (80/55 alternating)
Ring Dips

1) Every minute on the minute for 14 minutes complete:

Even minutes-“Goat 1”
Odd minutes-“Goat 2″

“Seventy percent of success in life is showing up.”~Woody Allen

Friday 5.19.17

With a continuously running clock, do one Front Squat (135/95) and one Burpee the first minute, two Front Squats (135/95) and two Burpees the second minute, three Front Squats (135/95) and three Burpees the third minute… continuing as long as you are able to complete both movements within the minute.

Compare to HERE

“Our greatest weakness lies in giving up.  The most certain way to succeed is always to try just one more time.”~Thomas Edison

Thursday 5.18.17

Complete as many reps as possible in 20 minutes of the following ascending ladder rep scheme of:

1 Power Clean (205/140)
1 Muscle Up
2 Power Cleans (205/140)
2 Muscle Ups
3 Power Cleans (205/140)
3 Muscle Ups
Continue on through 4/4…5/5…6/6 and so forth.

Compare to HERE

“A rich man is nothing but a poor man with money.”~W.C. Fields

Wednesday 5.17.17

Complete the following each for time of:

Starting at 0:00 minutes:

800 M Run (MMS)
40 Wall Balls (20/14)

Starting at 10:00 minutes:


50-40-30-20-10 reps of:

Double Unders
Ab Mat Sit Ups

No discipline seems pleasant at the time, but painful.  Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.  Therefore, strengthen your feeble arms and weak knees.“Make level paths for your feet,” so that the lame may not be disabled, but rather healed.~Hebrews 12:11-13

Tuesday 5.16.17

As many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155/100)
12 Push Ups (deload)
15 Box Jumps (24/20)

Compare to HERE

1) Bench Press 8-6-4-2

“The best kind of friend is the one you could sit on a porch with, never saying a word, and walk away feeling like that was the best conversation you’ve had.”

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource