Archive for: October, 2018

November 1, 2018

Our next 6 week challenge kicks of on Monday November 5, 2018. The class will be from 7-8 pm “If you can’t change the circumstances, change your attitude. Funny thing is when you do, you’ll find that the circumstances often change.” A. Technique Work – Press in Split 2×10 B. Push Jerk 5×3 C. 3…

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Wednesday October 31, 2018

“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar) A. EMOM x 10 odd: DB OHS Practice even: HS Walk Practice B. Cement Mixer – On The Every 3 Minutes x 7 400M Run + 12…

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Tuesday October 30, 2018

“Sometimes just putting in the work is what you need to do to get strong.” – Tom Bilyeu A. EMOM x 10 Odd: 5 Deadlifts even: 45 second HS Walk B. Mischief Ride: AMRAP 5 35 / 25 Cal Bike – Buy In then 12 DL @ 225/155 12 Bar Facing Burpees AMRAP 5 25/18…

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Monday October 29, 2018

“It takes an uncommon amount of humility for anyone to submit themselves to doing things they’re bad at every single day. It takes extraordinary humility to continue to work your weaknesses because it’s an admission that you’re not the best, or even very good, at some things.” A. 3 Hang Squat Cleans + Push Jerk…

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Sunday October 28, 2018

“Those who think they have no time for healthy eating will sooner or later have to find time for illness.” – Edward Stanley A. The Chief – AMRAP 3 x 5 Max Rounds in 3 Minutes of: 3 Power Cleans @ 135/95 6 Push Ups 9 Air Squats Rest 1 Minute. Repeat for a total…

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Saturday October 27, 2018

Join us today from 8 am till 10:30 am for our Barbells For Boobs Fundraiser. Click here to donate Let’s raise some awareness, create some support, rock some pink and throw down as a community. You can sign up for a heat once you get here. If you don’t have a partner, don’t sweat it.…

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Friday October 26, 2018

“The novice assumes mastery. The master pursues it.” Join us Saturday October 27 from 8 am – 10:30 for Barbells For Boobs! Click Here to donate A. Squat Clean – 1 Rep Max B. AMRAP 7 Optimus Prime Wallball @ 20/14 EMOM – 5 DL @ 225/155 Performance @ 185/125 | WB @ 20/14 Fitness…

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Thursday October 25, 2018

“Take extreme ownership. You can do anything and it’s all within your control.” Barbells for Boobs is this Saturday at 8 am! Click Here to donate A. Gymnastics Practice EMOM x 12 Min 1: Ring Support Min 2: Ring Dips Min 3: Strict Muscle Ups Transitions B. AMRAP 15 20 Cal Row 20 Push Ups…

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Wednesday October 24, 2018

“If you aren’t consistent you can’t say it didn’t work.” – A. Technique – Muscle Clean 3×5 (focus on positions) B. Power Clean – 10 Minutes to build to a heavy single. C. For Time: 21 Power Cleans @ 185/125 42 Pull Ups 650M Run 15 Power Cleans 30 Pull Ups 650M Run 9 Power…

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Tuesday October 23, 2018

*Barbells For Boobs is Saturday starting at 8 am. Click Here to donate “Spend as much time enjoying the meal as it took to prepare it.” A. Technique – Hang Muscle Snatch 5×5 B. 5 Snatch Grip Push Presses + 2 Overhead Squats x 5 C. AMRAP 8 – Performance / RX – Row For…

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