Saturday 9.2.17

For time:

Row 60 Cals
30 Burpees

1) 4 rounds not for time of:

Max Strict Pull Ups
Max Strict Banded Pull Ups
Max Strict Bar Dips
Max True Push Ups

2) Every minute on the minute for 12 minutes:

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

Labor Day Schedule:

There will be no afternoon classes on Labor Day.

And whatever you do, do it heartily, as to the Lord and not to men, knowing that from the Lord you will receive the reward of the inheritance; for you serve the Lord Christ.~Collosians 3:23-24

Friday 9.1.17

Teams of 3 complete:

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

75 DB One Arm Snatches (50/35 alternating)
50 Toes to Bar
25 Strict Handstand Push Ups

Rx’d + (70/50)

Two partners work while one partner complete a 200 M run.  Reps may be partitioned any way by the two working partners.  Only one partner may be working at a time to accomplish reps.

Labor Day Schedule:

There will be no afternoon classes on Labor Day.

“Title means nothing. The one with the servant’s heart is the leader.”

Thursday 8.31.17

Complete as many reps as possible in 10 minutes of the following rep scheme:

2 Thrusters (95/65)
25 Double Unders
4 Thrusters (95/65)
25 Double Unders
6 Thrusters (95/65)
25 Double Unders
8 Thrusters (95/65)
25 Double Unders
10 Thrusters (95/65)
25 Double Unders

When you complete the round of 10, go on to 12. When you complete 12, go on to 14 and so forth.

Rx’d + (115/80)

Compare to HERE

1) Overhead Squat 3 x 5 (across)

“The glory of friendship is not the outstretched hand, or kindly smile, or the joy of companionship.  It is the spiritual inspiration that come to one when he discovers that someone else beleives in him and is willing to trust him with friendship.”~Corrie Ten Boom

Wednesday 8.30.17

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

Compare to HERE

1) Max Rope Climbs in 4 minutes

“No man can climb out beyond the limitations of his own character.”~John Morley

Tuesday 8.29.17

Teams of 3 or 4 complete the following:

4 rounds of:

Max Prowler Sprints 25 M in 3 minutes
Rest 2 minutes…
Max Bench Press reps (bodyweight/.75 bodyweight)
Rest 1 minute…

A new cycle begins every 8 minutes

Compare to HERE

“Do less better.”

Monday 8.28.17

3 rounds for time of:

400 M Run
12 Power Cleans (165/110)
24 Wall Balls (24/20)

1) 4 x 5 Front Squats + 10 Back Sqauts

“A machine has value only as it produces more than it consumes—so check your value to the community.”~Martin H. Fischer

Sunday 8.27.17

Rest Day

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource