Thursday 4.6.17

“Blind Date”

You don’t know what you get until you show up!!

-We have had a tie for the CrossFit Games Open inside of the gym.  We will have a tie break workout for all teams today to decide the winner. 

“Get your mind right.”

Wednesday 4.5.17

10 rounds of:

Every 2 minutes complete:

10 Push Presses (115/80)
10 KB Swings (53/35)
10 Box Jumps (24/20)

Rx’d + (135/95..70/53)

Post fastest and slowest rounds to comments.

1) 4 rounds not for time of:

3 Way Push Ups x 7-12 reps

-We have had a tie for the CrossFit Games Open inside of the gym.  We will have a tie break workout for all teams this Thursday to decide the winner.  Sleep in fear.

-Please park only in the front parking lot on Mondays and Wednesdays so CrossFit Kids can utilize the back parking lot.

-Kid’s Room is a unsupervised area for children to hang out while parents/guardians workout.  Children must be mature enough to stay within the boundaries of kid’s room and understand that there are extreme dangers if they venture outside of this area.  It is the responsibility of the parents/guardians to monitor their children to maintain order and proper behavior within kid’s room, even if this means disturbing your workout to keep the noise levels down and maintain appropriate actions.  Please take children to the restroom before they enter kid’s room.  Children are not allowed to leave the room at any time. There is to be no food or drink in this room at any time.  Parents and children should tidy up after every use even if there are other children in the room. It is not the job of the last group to clean the entire day’s mess.  In order to keep your children safe, please check in on your children periodically throughout the session.

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

Tuesday 4.4.17

Complete the following with a 18 minute continuously running clock:

Run 1 Mile (MHS reverse loop)

As many rounds and reps with the time remaining of:

3-6-9-12-15-18-21 and so forth reps of:

Deadlifts (185/125)
Double Ab Mat Sit Ups (x 2)

“Admit your errors before someone else exaggerates them.”~Andrew V. Mason

Monday 4.3.17

“The Chief”

5 rounds of:

As many rounds and reps as possible in 3 minutes of:

3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Rest 1 minute

Compare to HERE

1) Back Squat (7 rep max)

Compare and add load to HERE


-There will be no CrossFit Kids or Teens next week during Cherokee County schools spring break.

“There is something in every person’s character that cannot be broken…the bony structure of his character.”~George Lichtenberg

Sunday 4.2.17

Rest Day

Saturday 4.1.17

As many rounds and reps as possible in 9 minutes of the following rep scheme:

2-4-6-8-10 and so forth of:

Front Squat (155/105)
Handstand Push Ups

Rx’d + (185/125)

Compare to HERE

1) Every minute on the minute for 12 minutes:

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

“I have great faith in fools…self-confidence, my friends call it.~Edgar Allan Poe

Friday 3.31.17

Teams of 3 complete:

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

100 Double Unders
50 Push Jerks (155/105)
50 Chest to Bar Pull Ups

Two partners work while one partner rows 300 M.  Reps may be partitioned any way by the two working partners.  Only one partner may be working at a time to accomplish reps.

“When the team workouts are well constructed the physiological effect is equal to the individual workouts, but the magic created by the dynamics of teamwork and competition has no equivalent in the solo effort.”~Greg Glassman

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource