
Tues, 08/20/2019
"30 Rock"
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar # DAILY MINDSET
**“One of the most difficult things to give away is kindness. It usually comes back to you.” - Anonymous**
Science has shown us that giving, or kindness, elicits that one of the most powerful emotions we can feel. But what is even more interesting, is that it’s literally contagious.
Think back to the last time you saw *someone else* d

Wed, 07/24/2019
Push Press
Build to heavy set of 3
"Trail Blazer"
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85) Notes: “Never confuse movement, with action.” - Ernest Hemingway
We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.
We don’t want to just “move” through life, just like how we don’t want to “exercise”. We *train*. An

Thurs, 0/11/2019
Push Press
Build to heavy set of 5
"Bar Rescue"
5 Rounds:
21 Deadlifts
12 Push Presses
Barbell: (115/85) Notes: “Energy and persistence conquer all things” – Benjamin Franklin
We are quick to pass judgements on what is possible.
Before we take measurement on what we are capable of learning, building, achieving, our thoughts gravitate to the magnitude of the obstacles ahead. And we pass judgement, based on our current state of affairs.
In doing so, we fail to r

Fri, 05/17/2019
“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20")
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest Notes: “I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction, our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look b

Tues, 04/09/2019
“Bad Blood”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest
Notes:
"“What is important is seldom urgent and what is urgent is seldom important.” - Dwight Eisenhower Dwight Eisenhower lived one of the most productive lives you can imagine. It is no surprise that his methods for time management, task management, and productivity have been studied by many people. He creates for us a divide between tw

Fri, 01/11/2019
"Fight Gone Bad"
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20")
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest Notes: In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between. Following the row, athletes will have one minute rest before beginning back on the Wallballs. All weighted movements should be completed at

Thurs, 01/03/2019
Push Press
Heavy set of 10
"Clothesline"
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)
…
Up by 2’s Until Finish Notes: *Both are Repeats from September 26, 2018*
The push press is the focus of this two part workout. Athletes will first build to a heavy set of 10 before choosing a weight in the workout that the

Fri, 11/30/2018
"Sore Eyes”
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row
Scale Options
12 Reps
Power Snatch - Hang Power Snatch
Box Jump - Box Step
MetCon Edition
20 MB Front Squat
20 Plate Jumps (plate on ground, feet on either side, jump feet on and off for 1 rep)
20 MB Push Press
200 M Run Notes: Five movements is this longer AMRAP workout. The barbell and medicine ball weight is designed to be light

Mon, 10/08/2018
"Dirty Thirty"
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders Subs
C2B: Pull-up, Jumping C2B
KB Swing: Russian
T2B: Hanging Knee, Knee is Chest, Sit-up
DU: 60 Singles L1
Sub 20 Reps
Box Step Up
Ring Rows
Russian KB Swing
Goblet Squat
Sit-Up
Push Press
Deadlift
Wall Ball
Burpee
S

Wed, 09/26/2018
PUSH PRESS Build to heavy set of 10 "CLOTHESLINE"
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish. Notes: The push press is the focus of this two part workout. Athletes will first build to a heavy set of 10 before choosing a weight in the workout that they could complete 20+ repetitions unbroken when fresh. In “Clothesline”, the reps will continu