9.17.25

TEST DAY- RECORD RESULTS

 "King Kong" 

3 Rounds For Time:
1 Deadlift (320/455#)
 2 Ring Muscle Ups
 3 Squat Cleans (175/250#)
 4 Strict Handstand Pushups

CLICK HERE to Compare to 5.30.25

Quote: 

If everyone is moving forward together, then success takes care of itself. 

- Henry Ford

Congratulations Lauren

 Congratulations to Lauren Taylor on her First Place finish - The Fittest on Earth in the Moderate Neuromuscular Adaptive CrossFit Games 

We are so proud of her journey and dedication!

Join us on Friday at 4:30 to wish her well and celebrate.

9.16.25

Complete Each Interval for Time Separately:

For Time:

50 Double Unders 
35 Wall Balls (14/20 to 9/10 ft)
50 Double Unders

Rest 2:00

For Time: 
50' Dumbbell Walking Lunge
35 Dumbbell Shoulder to Overhead (35/50#)
50' Dumbbell Walking Lunge 

Rest 2:00

For Time: 
50 Double Unders 
35 Dumbbell Hang Power Cleans (35/50#)
50 Double Unders

Quote: 

Great things in business are never done by one person, they're done by a team of people. 

- Steve Jobs

9.15.25

For Load

5-5-3-3-1-1
Overhead Squat 

 Cash Out: 
AMRAP in 12 Minutes: 
20 Single Arm Dumbbell Overhead Squat (35/50#) 
200 Meter Run

Quote:
  Coming together is a beginning; keeping together is progress; working together is success.
- Henry Ford

9.14.25

 CARDIO SUNDAY 

EMOM for 30 Minutes:
1. 15 Wall Balls (14/20# to 9/10') 
2. 15 Burpees 

*If you fail to complete the required reps inside of a minute, finish the remainder of the workout as an AMRAP.

Quote:

I want to get more comfortable being uncomfortable. I want to get more confident being uncertain. I don't want to shrink back just because something isn't easy. I want to push back, and make more room in the area between I can't and I can.

- Kristin Armstrong

9.13.25

PARTNER SATURDAY 
Bring a Friend or Family Member for Free

With a Partner, Alternating Working :30 on :30 off 

AMRAP in 18 Minutes:
30 Kettlebell Swings (50/70#) 
20 Toes to Bar
10 Burpee Box Jump Over (20/24")

*Athlete 1 will work for :30 while Athlete 2 Rests, and then athletes will switch. Repeat this for the remainder of the 18 Minutes. 

Quote: 

Life begin at the end of your Comfort Zone. So if you`re feeling uncomfortable right now, know that the change taking place in your life is a begining, not an ending. 

-Neale Donald Walsch

9.12.25

 For Time: 

World Fitness Project Qualifier Workout

35/50 Calorie Row 
50 Ab-Mat Situps or GHD 
50 Dumbbell Box Step Over (1 DB)
50 Alt Dumbbell Hang Clean and Jerk 
50 Dumbbell Box Step Over (1 DB)
50 Ab-Mat Situps or GHD 
35/50 Calorie Row 

(DB (1 x 50/70# ) Box (20") Indicate AB-Mat or GHD in results)

Quote:

The only time you are actually growing is when you are uncomfortable. 

- T. Harv Eker

9.11.25

9/11 Memorial Workout 

in 45 Minutes Complete as Many Reps as Possible 
1 Rep= 100 Meters 

Plate Carry 
1x (45/55#)

Intermediate 
1x (35/45#)

Beginner 
1x (10/15# Plate or Med Ball) 

Coaches Notes: This is 30:00 of continuous grunt work, goal is to get 20-40+ reps. This is an absolute mental challenge. Carry the plate any way you wish- coaches will review in class the options. On 9/11 we will use this workout and honor their memory with every step, lift of the plate and breath. Push through the pain knowing that our strength is a tribute to their sacrifice and our resilience is a testament to the spirit they left behind.

 Quote:
“September 11, 2001, revealed heroism in ordinary people who might have gone through their lives never called upon to demonstrate the extent of their courage.”
— Geraldine Brooks

9.10.25

For Load: 

Bench Press
5-5-5-5-5

Cash Out: 
AMRAP in 10 Minutes: 
16/20 Calorie Ski  
10 DB Bench Press (2x35/50#)
10 Toes to Bar

Quote:

The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers. 

- M. Scott Peck

9.9.25

All For Time: 

21-15-9 
Thrusters (65/95#) 
Row Calories 

Directly Into: 

9-15-21 
Burpees Over the Rower 
Row Calories  

Quote: 

Comfort kills ambition. Get uncomfortable and get used to it in your pursuit of your goals and dreams. -Robert Kiyosaki

9.8.25

For Load 
Work to a Heavy Complex of:  

3 Snatch Grip Deadlifts + 3 Power Snatches 

*Coach Note: Athletes can drop bar between the deadlifts and power snatches if needed. The 3 deadlifts and 3 Power Snatches should be touch and go. 

Cash Out: 
AMRAP 8
1-2-3-4-5.....
Power Snatches
5-10-15-20-25....
Double Unders

Quotes: 

Do one thing everyday that scares you. Those small things that make us uncomfortable help us build courage to do the work we do. 

- Eleanor Roosevelt