Thursday 2.22.18

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

7 Toes to Bar
30 Double Unders
7 Hang Power Cleans (135/95)

Partners will alternate movements to complete each round. Partner 1 performs 7 Toes to Bar…Partner 2 performs 30 Double Unders..Partners 1 performs 7 Hang Power Clean and Jerks (1 round complete).

View the live announcement of the CrossFit Games Open HERE

“Be humble, be hungry, and always be the hardest worker in the room.”

Wednesday 2.21.18

For time:

100 Push Ups (deload)
Run 1 mile (MHS Loop)
10 Rope Climbs

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Presses
10 DB One Arm Rows (10 each)
Max reps Strict/Weighted Bar Dips

“Children have never been good at listening to their elders, but they have never failed to imitate them.”~James Baldwin

Tuesday 2.20.18

10 rounds of:

Every 2 minutes complete:

3 Bar Muscle Ups
5 Power Snatches
7 Burpees

Post loads to comments.

-The CrossFit Games Open begins this week!  Please make sure to sign up online or on the board for our in house teams.  Please make sure if you are signed up to post scores online that you have also taken the online judges test so we can validate scores.

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

Monday 2.19.18


5 rounds for time of:

400 M Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Compare to HERE

“If you rest, you rust.”~Helen Hayes

Sunday 2.18.18

Rest Day

Saturday 2.17.18

Complete as many rounds and reps as possible in 20 minutes of:

-60′ Sled Pull
-60′ Reverse Sled Pull
-6 Strict Pull Ups

-60′ KB Front Rack Lunge Walk
-6 Strict Pull Ups
-60′ Keg Carry

1) Every minute on the minute for 12 minutes:

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

“The man who is happy is fulfilling the purpose of existence”

Friday 2.16.18


Teams of 3 complete:

As many rounds and reps as possible in 25 minutes of:

100 Double Unders
6 Rope Climbs
24 Deadlifts (245/165)
48 Push Ups

Rx’d + (315/215)

Two partners work while one partner runs 200 M.  Reps may be partitioned any way by the two working partners. Only one partner may be working at a time to accomplish reps.

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.”

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource