Saturday 6.3.17

As many rounds and reps as possible in 7 minutes of:

10 Power Snatches (75/55)
3 Bar Muscle Ups

Compare to HERE

1) Every minute on the minute for 12 minutes complete:

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

“Life has many ways of testing a person’s will, either by having nothing happen at all or by having everything happen all at once.”~Paulo Coelho

Friday 6.2.17

10 rounds not for time of:

2 Cleans (must reset between each rep)
10 Toes to Bar

Complete 10 sets with the load increasing every set.  Immediately perform 10 Toes to Bar after each set of Cleans.  There is no time component for the workout.  Rest as long as needed between sets, but load must increase every set.

Compare to HERE

“That which we persist in doing becomes easier, not that the task itself has become easier, but that our ability to perform it has improved.”~Ralph Waldo Emerson

Thursday 6.1.17

For time:

Run 1 mile (MHS Loop reverse)
30 Back Squats (bodyweight/.75 bodyweight)
30 Burpees

Compare to HERE

1) 5 rounds not for time of:

120′ Front Rack Double KB Carry (AHAP)
16 Overhead Walking Lunges (45/25)

“It is hard to believe that a man is telling the truth when you know that you would lie if you were in his place”~Henry Louis Mencken

Wednesday 5.31.17

10 rounds of:

Every minute on the minute complete:

Minute 1-7 Bench Press reps
Minute 2-15 KB Swings
Minute 3-7 Box Jumps (36/28)

“You can’t out train poor nutrition.”

Tuesday 5.30.17

4 rounds of:

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

6 Power Cleans and Jerks (135/95)
25 Double Unders
Rest 1 minute

1) Deadlift 10-8-6-4-2 (Climbing)

2) 3 rounds of:

50 Ab Mat Sit Ups
30 Second Side Plank Hold (each side)

“Be confident.  Too many days are wasted comparing ourselves to others and wishing to be others and wishing to be something we aren’t.  Everybody has their own strengths and weaknesses, and it is only when you accept everything your are, and aren’t, that you will truly succeed.”

Monday 5.29.17


For time:

Run 1 Mile (MHS Loop)
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile (MHS Loop)

Partition the Pull Ups, Push Ups, and Air Squats as needed.  Start and finish with a Mile Run.  If you’ve got a twenty pound vest or body armor, wear it.

Compare to 5.30.16

Lt. Michael P. Murphy-Video

Memorial Day Schedule:

-9:00am Class Only

“A hero is someone who has given his or her life to something bigger than oneself.”~Joseph Campbell

Sunday 5.8.17

Rest Day

Congratulations to Brian and Elizabeth on the birth of Riley Pearl King!!!

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource