Sunday 10.28.18

Rest Day

Saturday 10.27.18

“Blind Date”

You don’t know what you get until you show up!!

1) Every minute on the minute for 12 minutes:

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

“The only opportunity you will ever have to live by faith is in the circumstances you are provided this very day: this house you live in, this family you find yourself in, this job you have been given, the weather conditions that prevail at this moment.”~Eugene Peterson

Friday 10.26.18

5 rounds for time of:

21 Wall Balls (20/14)
14 Box Jumps (24/20)
7 Power Snatches (135/95)

1) Devote 12 minutes to mobility work

“Encourage instead of complain.”

Thursday 10.25.18

Teams of 2 complete the following:

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

Max 120’ Forward Sled Pulls
Max Tire Flips
Max Rope Climbs
Max D-Ball Cleans

Rest 1 minute between each movement

1) 3 rounds not for time of:

Max reps Strict Ring Dips
Max reps Strict Chin Ups

Today is “Bring a Friend Day”. We will run a normal schedule and friends are welcome at ALL class times.  This will be a free class for our friends.

“You will be most tempted to quit when you are the closest to your calling.”~Steven Furtick

Wednesday 10.24.18

Complete the following for time:

50 Cleans (135/95)

Rx’d+ (185/125)

Complete 3 Burpees every minute on the minute until you complete all 50 Cleans.  The workout begins with 3 Burpees.

1) Front Squat 3-3-3-3-3 (climbing)

2) 100 Ab Mat Sit Ups

“Courage doesn’t always roar, sometimes it’s the quiet voice at the end of the day whispering I will try again tomorrow.”~Mary Anne Radmacher

Tuesday 10.23.18

As many rounds and reps as possible in 12 minutes of:

30 One Arm DB/KB Push Jerks (53/35)
50 Double Unders
15 Muscle Ups
50 Double Unders
30 One Arm DB/KB Snatches (53/35)

1) Shoulder Press (work to a heavy 3)

2) 3 rounds not for time of: 

10 (each side) Isometric DB Bench Press
10 (each side) DB Incline Rows

“A walk in the woods is good for the soul.”~Heather Stillufsen

Monday 10.22.18

For time:

21 Deadlifts
Run 400 M
18 Deadlifts
Run 400 M
15 Deadlifts
Run 400 M
12 Deadlifts
Run 400 M

(Men: 225 lb Women: 155 lb)

1) 4 rounds not for time of:

100 M KB Single-Arm Overhead Waiter’s Walk (AHAP)
10 Banded Good Mornings

“Character is both developed and revealed by tests, and all of life is a test… You will be tested by major changes, delayed promises, impossible problems, unanswered prayers, undeserved criticism, and even senseless tragedies.”~Rick Warren

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource