Monday 6.11.18

4 rounds for time of:

400 M Run
10 Power Cleans (185/125)
3 Rope Climbs
10 Burpees

Rx’d + (225/155)

1) Complete 1 Hang Clean every 30 seconds for 10 minutes.  Load must increase every 2 minutes. 

Therefore we do not lose heart.  Though outwardly we are wasting away, yet inwardly we are being renewed day by day.  For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all.  So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.~2 Corinthians 4:16-18

Sunday 6.10.18

Rest Day

Saturday 6.9.18

Complete the following each for time:

Row 1000 M

Rest 3 minutes…

5 rounds of:

18 Wall Balls (20/14)
12 Strict Ring Dips
9 Burpee Box Jump On and Overs (24/20)

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

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

“When you don’t recognize the value of what you have in your hands, you will always get from it far less than it is worth.”~Levi Lusko 

Friday 6.8.18

Every minute on the minute with a continuously running clock complete:

Minute 1-40 Double Unders
Minute 2-6 One Arm DB Snatches (70/50 alternating)

Add 2 One Arm DB Snatches every cycle until you are unable to complete the DB Snatches within the minute.

Compare to HERE

“Patience is the companion of wisdom.”~St. Augustine

Thursday 6.7.18

Teams of 2 complete the following:

Complete each as a team with a 5 minute continuously running clock:

Row 500 M (each for time)
Max Bench Press reps (185/105 as a team)
600 M Run (each for time)
Max Rope Climbs (as a team)
Max Thrusters (135/95 as a team)
Rest 90 seconds between each movement

“Sometimes in life, we lose perspective of what really make makes life meaningful.  Slow down, step back, look around, laugh, and evaluate what really are the priorities in your life.”

Wednesday 6.6.18

21-15-9 reps for time of:

KB Swings (70/53)
Box Jumps (24/20)
Push Jerks (135/95)

1) 4 rounds not for time of:

8-12 Seated DB Shoulder Presses
12 Bench Bent Over Rows
3 Way Push Ups x 7-12 reps


-We will have our 10:00am class Monday, Tuesday, Thursday, and Friday throughout the summer.

“Pain can make you give up completely, or pain can make you start over again. It’s totally up to you.”~James Jones

Tuesday 6.5.18

4 rounds for time of:

400 M Run
21 Burpees

1) Deadlift 4 x 5 (across)

2) 3 x 14 reps of Death March (14 total steps)

“It’s not how many friends you can count, it’s how many of those you can count on.”~Anthony Liccione

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource