Workout of the Day

Friday April 5, 2019

Congratulations to our 40 Under 40 Winners Krysta Weiss, Jenna Liguori, Dave Stewart and Dr. Kyle Taft. Primer: Theraband Protocol 2 Rounds: 3 Wall Walks | 25 Glute Bridges | 5 Tempo Deadlifts (add weight each round) Skills: Handstand Push Ups A. Deadlifts – On The Every 2 Minutes Set 1 – 3 @ 70%…

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Thursday April 4, 2019

“You have to lift off the back foot while taking a step forward, or you will not be able to move ahead” – Richa Chadha Primer: 3 Rounds: 10 Single Leg Step ups (control the eccentric) | 10 Bottom up Burpees | 10 Cal Bike Skill: Dumbbell Box Step Over Practice WOD: AMRAP 4 x…

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Wednesday April 3, 2019

“Life shrinks or expands in proportion to one’s courage” – Anais Nin Primer: 5 Minutes For Quality: 30 DU’s, Single Unders or 30 Seconds of Practice, 10 Dead bugs, 15 Push Ups Skill: 5×1 3-Position Push Press (3 second freeze at dip, 3 second freeze with head back, 3 second freeze at top) Strength: Push…

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Tuesday April 2, 2019

“The killer combination is high open-minded, high conscientious, low neurotic.” – Graham Duncan Primer: Theraband Protocol 3 Rounds: 10 Waiters Squats | 10 High Pulls | 10 Strict Press (5 Per side) Skill: 3 Negative HSPU EMOM x 5 Strength: 1 Rep Max Strict Press Conditioning: AMRAP 4 x 3 Rounds 27/21 Cal Row 21…

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Monday April 1, 2019

Hey Team! The deload week is over! I hope you’re rested and recovered. I know you’ve had some time to evaluate your Open performance and are chomping at the bit to attack those weaknesses. I’ve spent a lot of time looking over what you guys crushed, struggled with, and how as a team and community…

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Sunday March 31, 2019

“Don’t compare your Chapter 1 to some one else’s Chapter 20.” Primer – 8 Minutes for Quality 10 Reverse OH Lunges 10 Alternating Shoulder Touches 10 Good Mornings A. 3 Rounds – 600m Run (to the top of the hill) 30 Russian KB Swings @ 70/44 30 Sit Ups Performance @ 53/35 Fitness @ 44/26…

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Saturday March 30, 2019

Deload week is almost complete. This is the final two days of giving our bodies and minds some time to recover, enjoy it. The hardest part is staying the course for the last two days. “Accept both compliments and criticism, it takes both sun and rain for a flower to grow.” Primer: EMOM 12: Min…

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Friday March 28, 2019

Congratulations to CJ and Cristy for finishing in the Top 200 Athletes in the World for The CrossFit Open. CJ finished 12th in the world in the 50-54 division and Cristy finished 54th in the 40-44 division. From here they move onto the Masters Online Qualifier which takes place at Warlock CrossFit during the first…

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Thursday March 28, 2019

“Understand the amount of hard work it takes to build something meaningful, it’s enormous” Theraband Protocol Primer: 3 Rounds: 5 Wall Walks | 10 Jane Fonda’s | 15 Glute Bridges | A. 5 Rounds for Quality 100 Ft Sandbag Carry 75 Ft Sled Bear Crawl 50/35 Cal Row 25 Shoot Thru’s Bonus: ROMWOD

Wednesday March 27, 2019

“Set a goal so big that you can’t achieve it until you grow into the person who can.” A. Cindy Ish – AMRAP 20 10 Ring Rows | 10 Push Ups | 15 Air Squats 5 Strict Chest to Bar | 10 Deficit Push Ups 4.5/3 Inches | 15 OH Lunges @ 45/25 B. Tabata:…

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