Daily Workout

Workout of the Day

Tuesday 10.8.19

For time:

30 Burpees
800 M Run (MMS)
30 DBall Cleans (AHAP)

1) Front Squat 5×3 (across)
*Complete a 3 second pause in bottom of 1st rep of each set

“God has something far better than a plan for your life. He has a purpose for your life.”~Marquise Cox

Monday 10.7.19


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

10 Push Presses (115/80)
10 KB Swings (53/35)
10 Box Jumps (24/20)

Compare to HERE

-The #800gChallenge begins today!
The 2020 CrossFit OPEN begins this week. The OPEN workouts will take place in each class on Friday’s. Please make sure you sign up on the whiteboard before Wednesday so that we can post the In House teams on Thursday.  The cost for the Open is $20. 
-Friday, November 8th we will have the “OPEN IS CLOSED” social after 20.5 is complete.
-Veteran’s Day, November 11th- We will run 2 classes at 6AM and 9AM
-Saturday, December 7th- Annual Christmas Party

 “If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”~Colin Powell

Saturday 10.5.19

5 rounds of:

Minute 1: 200 M Run
Minute 2: 3 Hang Snatches
Minute 3: Dball Hold (AHAP)
Minute 4: Rest

1) Devote 12 minutes to ONE skill

The #800gChallenge Nutrition meeting will be held from 10-11AM today. If you are interested in learning more about the challenge or just want to learn more about nutrition in general, then please be sure to join us today (there will not be a barbell class today). 

“It’s not about how much confidence you have: it’s about the basis on which it’s built.”

Friday 10.4.19

6 rounds for time of:

10 Deadlifts (185/125)
10 Box Jumps (24/20)

1) Complete the following with a partner not for time:

100 Partner Med Ball Ab Twists Passes

“Don’t feel entitled to anything you didn’t sweat and struggle for.”~Marian Wright Edelman

Thursday 10.3.19

3 rounds each for time of:

300 M Run
15 Strict Bar Dips
12 Chest to Bar Pull Ups
9 Overhead Squats (135/95)

-Rest 90 seconds between rounds
-Record time for each round

1) Back Squat 5-5-5 (climbing)

“Strength comes from struggle. When you learn to see your struggles as opportunities to become stronger, better, wiser, then your thinking shifts from ‘I can’t do this’ to ‘I must do this.”~Toni Sorenson

Wednesday 10.2.19

Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

-Row Max Cals (switch every 10/7 cals)
-120’ Farmer’s Carry (AHAP)
-Wall Balls (20/14)
-Hand Walk 40 feet (switch every 40 feet)
-1 Keg Up and Over

Rest 1 minute between movements

“A man is but the product of his thoughts; what he thinks, he becomes.”~Gandhi

Tuesday 10.1.19

For time:

600 M Run
50 Toes to Bar
50 KB Swings (53/35)
50 Burpees
600 M Run

1) Bench Press 10-8-6-4-2 (climbing)
*complete 20 banded Lat Pull Downs between each set

“Every individual has a place to fill in the world and is important in some respect whether he chooses to be so or not.”~Nathaniel Hawthorne



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