Monday 1.16.17

2 rounds each for time of:

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

Rx’d + (135/95)

Compare to HERE

1) Teams of 2 complete the following:

100 Med Ball Ab Mat Sit Ups

“The difference between failure and success is doing a thing nearly right and doing it exactly right.”~Edward C. Simmons

Sunday 1.15.17

Rest Day

Saturday 1.14.17

7 rounds for time of:

8 Handstand Push Ups
2 Rope Climbs

1) Every minute on the minute for 14 minutes:

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


ROMWOD at 10:00am

“The strength of the group is the strength of the leaders.”~Vince Lombardi

Friday 1.13.17

3 or 4 person teams complete the following:

4 rounds for max reps as a team in 3 minutes of:

Prowler Sprint 25 M
Rest 3 minutes between rounds

“The best way to succeed in life is to act on the advice we give to others.”

Thursday 1.12.17


5 rounds for time of:

400 M Run
15 Overhead Squats (95/65)

Rx’d + (135/95)

Compare to HERE

1)  5 rounds not for time of:

Single Arm Farmer’s Carry 120′
30 Ab Mat Sit ups


We will be introducing ROMWOD in the back room on Tuesdays, Thursdays, and Saturdays.

Tuesday and Thursday:




“Money is better than poverty, if only for financial reasons.”~Woody Allen

Wednesday 1.11.17

21-18-15-12-9-6-3 reps for time of:

KB Swings (53/35)
Push Press (95/65)
Complete 20 Double Unders after each set

Rx’d + (70/53…115/80)

Compare to HERE

1) Bench Press 10-8-6-4-2

2) 50 Strict Bar Dips not for time

“Good enough is the death of greatness.”

Tuesday 1.10.17

4 rounds of:

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

3 Burpees
6 Deadlifts (225/155)
9 Box Jumps (24/20)
Rest 1 minute

1) 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:

Knees to Elbows

“Just as important as having a list of priorities is every once in a while starting from the bottom.”

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource