Friday 5.26.17

As many rounds and reps as possible in 12 minutes of:

7 Bench Press reps (bodyweight/.75 bodyweight)
100 M Run

1) Tabata 6 x 20 x 10

Ab Mat Sit Ups
Weighted Ab Twists
Plank Hold

”It’s better to be yourself and have no friends, than it is to be like your friends and have no self.”

Thursday 5.25.17

“The Seven”

7 rounds for time of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/175)
7 Burpees
7 KB Swings (70/53)
7 Pull Ups

Compare to HERE

The creation of the heavens and the earth and everything in them was completed.  On the seventh day, having finished his task, God rested from all his work.  And God blessed the seventh day and declared it holy, because it was the day when he rested from his work of creation.~Genesis 2:1-3

Wednesday 5.24.17

2 rounds each for time of:

20 Power Snatches (115/80)
800 M Run (MMS)
Rest 4 minutes between rounds

Rx’d + (135/95)

“If there is no struggle, there is no progress.”~Frederick Douglass

Tuesday 5.23.17

Teams of 3 complete:

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

150 Double Unders
50 Toes to Bar
35 Overhead Squats (135/95)

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.

“Other things may change us, but we start and end with the family.”~Anthony Brandt

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

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource