Daily Workout

Workout of the Day

Wednesday 9.16.20

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner of in 8 minutes of:

1 Power Clean (185/125)
5 Burpees

Rx’d + (225/185)

Partner 1 must complete a full round before Partner 2 begins.

1) 4 rounds not for time of:

5 Shoulder Press (climbing)
10 Single-leg KB RDLs (5 each)
20 Landmine Twists (10 each)

“This life is not godliness, but growth in godliness; not health, but healing; not being, but becoming; not rest, but exercise. We are not what we shall be, but we on the way.”~Martin Luther

Tuesday 9.15.20

For time:

Run 5k (Chophouse)

Compare to HERE

“Cherry picking”… From Wikipedia: The term is based on the perceived process of harvesting fruit, such as cherries. The picker would be expected to only select the ripest and healthiest fruits. (in CrossFit terms…it means checking the website for a desirable WOD before deciding if one should come in that day…!)

Monday 9.14.20

For time:

30 Thrusters (135/95)
60 Box Jumps (24/20)
30 Ring Rows

1) Front Squat (build to a heavy 4)

“The voice you believe will determine the future you experience.”~Steven Furtick

Sunday 9.13.20

Rest Day

Saturday 9.12.20

Teams of 2 complete the following for time:

1200 M Run (200 M Relay Style)
50 Tire Flips
1200 ft. Forward Sled Pull (3×45/2×45)

-Partners may partition reps in any manner…only 1 partner working at a time.


We will hold the nutrition clinic on Saturday morning from 10-11 AM. We will be talking all things nutrition, rest, recovery, and the upcoming CFM Consistency Challenge. We hope to see you there!

“One should eat to live, not live to eat.”~Socrates

Friday 9.11.20

9/11 Tribute Workout

For time:

2001 M Run
(Run MHS Reverse Loop + 401 M)
110 DB Weighted Box Step Ups (24/20…50/35)

*Athletes will use 1 DB for box step ups and may swap arms as necessary. DB may rest on shoulder or be held at side, but only one hand may be touching the DB. 

“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”~former President George W. Busch

Thursday 9.10.20

Teams of 3 complete:

As many rounds and reps as possible in 25 minutes of:

1500 M Row
75 Toes to Bar
45 Push Presses (135/95)

-Reps may be partitioned in any manner, only 1 partner working at a time

1) Devote 15 minutes to mobility work or ROMWOD

“There’s a whole world out there, right outside your window. You’d be a fool to miss it.”~Charlotte Eriksson



View By Month