Tuesday 10.30.18

Complete the following for time:

3 rounds of: 
30 KB Swings (53/35)
30 KB Goblet Squats (53/35)
30 KB Weighted Lunge Steps (53/35)

Rx’d + (70/53)

1) Back Squat

3-3-3 (climbing)
…then tempo 2×3 @ 80% of last set of 3
(3 second negative, 3 second pause, fast up)

-Congratulations to Brian and Kristin on the birth of Nolan Holliday!

“To do a common thing uncommonly well brings success.”~Henry J. Heinz

Monday 10.29.18

Complete each of the following for time:


30 Power Clean and Jerks (135/95)

at the 6 minute mark complete:

Run 1 Mile (MHS Loop)

1) Teams of two complete the following:

50-40-30-20-10 Ab Mat Sit Ups
While partner 1 is doing 50 abmat sit ups, partner 2 is holding the plank position. When partner 1 finishes 50 reps, then partner 2 will complete 50 ab mat sit ups while partner 2 holds the plank…and so on.

-Wear your favorite WOD costume this Wednesday, October 31st!  

-There will be no CrossFit Kids class on Wednesday, October 31st
-There will be no Barbell Class on Saturday, November 3rd

“If you always give, you will always have.”~Chinese Proverb

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

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