Thank you to everyone that helped CJ during the 2019 CrossFit season. The 2019 season started with the Open, moved into the Online Qualifier, and then finally into The Games. It’s a long, grueling demanding process. Whether you are his Wife, PT, Doctor, Coached him in class, friend, live streamed his workouts, made the trip […]
“It’s dangerous to assume that health and hearth will be just waiting for you to come back and enjoy anytime in the future.” EMOM x 7: Muscle Snatch + OHS + Snatch Balance + Hang Squat Snatch Strength: Snatch 3×2, 4×1 (Heavy Single) WOD: 5 Rounds 6 Bar Muscle Ups 11 Cal Bike 6 Power […]
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents […]
For the next 4 Days we will be honoring American Hero’s by completing their WODs. Come in, wear red, white and blue, support, cheer and give your everything to these workouts. “Don’t let your mind control you. Control your mind.” ― Jocko Willink Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned […]
“Where the head goes, the body follows. Perception precedes action. Right action follows the right perspective.” – Ryan Holiday Primer: 3 Rounds: 10 Front Rack Lunges (5 per side) | 20M Crab Walk | 3 Wall Walks | 5 Arch Hollow to V-Up Technique: 2 x 3 Pause Front Squats | 3 Jumping Air Squats […]
“The way to get started is to quit talking and begin doing.” – Walt Disney Primer: Theraband Protocol 3 Round: 20 Second Plate Jumps | 30 Second OHS | 30 Sec of Single Leg Deadlifts | 20M Crab Walk Skill: 2×20 Single Leg Box Step ups BB In Front Rack (10 Per side) | HS […]
“The more we value things outside our control, the less control we have.” – Marcus Aurelius Primer: 1 Min Row | 30 Sec Tuck Ups | 30 Sec Push Up shoulder taps 1 Min Row | 30 Second V-Ups | 30 Sec Wall Walks 1 Min Row | 5-7 Muscle Clean| 5-10 Strict Press 1 […]
“As much as talent counts, effort counts twice.” Primer: 3 Rounds 200M Run | 5 Strict Pull Ups, 10 Push Ups, 15 Sit Ups | 5 DL + 5 Muscle Clean + 5 Strict Press | Skill + Strength: EMOM x 10 Odd: 2 Power Cleans + 1 Jerk (Climbing) Even: Gymnastics Practice WOD: “Tres […]
“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 […]