Monday 10.17.16


As many rounds and reps as possible in 11 minutes of:

6 Power Snatches (115/80)
9 Burpees
12 Stationary Lunges (6 each alternating)

Rx’d + (135/95)

1) Sumo Deadlift 3 x 5 (across)

2) Teams of 2 alternate to complete as many rounds and reps as possible in 5 minutes of:

1-2-3-4-5-6-7 reps of:

Toes to Bar

“One of the greatest teachers is experience.”

Sunday 10.16.17


Rest Day

Saturday 10.15.16

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

7 Back Squats (225/155)
5 Tire Flips

1) Every minute on the minute for 12 minutes:

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

Congratulations to Matt and Mallory Wood on the birth of Miles Edgar Wood!!!

The website will be down over the weekend as the new site will be under construction.

“Act as if what you do makes a difference.  It does.”~William James

Friday 10.14.16

10 rounds of:

Every minute on the minute complete:

Minute 1-8 Bench Press reps
Minute 2-15 KB Swings
Minute 3-50 Double Unders

“If you have time to whine and complain about something then you have the time to do something about it.”~Anthony D’Angelo

Thursday 10.13.16


“Deck of Cards”

Diamonds-200 M Run
Spades- Deadlift (225/155)
Hearts-Toes to Bar

Jokers-50 Wall Balls (20/14)

Each team of two athletes will receive a complete deck of playing card for time. Each player will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed. Complete one 200 M Run for every diamond drawn. Face card are worth 10 and Aces are worth 11.

Wednesday 10.12.16

For time:

Run 5k (Chophouse)

Compare to HERE

“Silence is a source of great strength.”~Lao Tzu

Tuesday 10.11.16


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

6 Power Clean and Jerks (165/110)
9 Ring Dips
12 Box Jumps (24/20)

1) Every minute on the minute for 8 minutes of:

3 Power Cleans
10 Push Ups (deload)

“Try not to be a man of success, but rather try to become a man of value.”~Albert Einstien

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource