4.4.25

Back Squat 
7-7-7-7-7

Cash Out: 
For time:
40/50 Calorie Row
50 Wall Balls (14/20# to 9/10')

Quote:

“I’ve never lost a game. I just ran out of time.” 

— Michael Jordan

NEW CLASS ALERT

 

NEW CLASS ALERT

We will now be offering a NEW CrossFit Class at 6:30 PM on Monday and Wednesday. 

Class begins on 4/7 with Chloe!

4.3.25

5 Rounds for Time:  

12/16 Calorie Air Bike
12 Clean and Jerks (95/135#)
10 Burpees Over the Bar

Quote:

“Pressure is a word that is misused in our vocabulary. When you start thinking of pressure, it’s because you’ve started to think of failure.” 

– Tommy Lasorda

4.2.25

AMRAP in 20 Minutes:

400 Meter Run 
20 Dumbbell Bench Press (35/50#) 
10 Strict Pull-ups

Quote: 

“Believe me, the reward is not so great without the struggle.”
 – Wilma Rudolph

4.1.25

Snatch Grip Deadlift + Snatch High Pull + Snatch 

1-1-1-1-1-1-1

AMRAP in 10 Minutes:

5 Power Snatch (60% of the Snatch Complex)

10/12 Calorie Ski 

20 Double Unders 

Quote

: “Life is gonna throw you curve balls and it’s how you deal with them and your attitude and your work ethic.”

 – Kerri Strug

3.31.25

For time:
7 Ring Muscle Ups
50' Handstand Walk
30 Dumbbell Thrusters 
50 Dumbbell Step Back Lunges (Farmers Hold)
30 Dumbbell Thrusters 
50' Handstand Walk 
7 Ring Muscle Ups 

Dumbbell (2 x 35/50#)

Quote:

“Everybody’s got plans… until they get hit.” 

– Mike Tyson

3.30.25

CARDIO SUNDAY

4 Rounds for Time: 
Rest 1:00 Between Rounds

3:00 Max Calorie Ski

2:00 Max Box Jump Over (20/24")
1:00 Max Double Unders

Quote: 

“The key to success is action and the essential in action is perseverance.” —Sun Yat Sen

3.29.25

BRING A FRIEND OR FAMILY MEMBER FOR FREE
For time with a partner, splitting work as needed: 

1,000 Meter Ski

Directly Into 3 Rounds of: 
30 Dumbbell Hang Power Clean (2x35/50#)
100 Double Unders

1,000 Meter Row

Directly Into 3 Rounds of: 

20 Burpees
40 Ab-Mat Situps

Quote: 

“Character consists of what you do on the third and fourth tries.” —James A. Michener

3.28.25

AMRAP in 20 Minutes: 

20 Calorie Row 

3 Rope Climbs (15') 

20 Calorie Ski

20 GHD Sit-ups

Quote: 

“Energy and persistence conquer all things.” —Benjamin Franklin

3.27.25

TEST DAY- RECORD RESULTS

"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

Quote: 

“Failure hurts but passes quickly. Regret hurts forever.” —Shane Parrish

3.26.25

For Load: 
Power Clean 
3-3-3-3-3-3
Reps are"touch and go" 

Cash Out: 
TEST DAY - RECORD RESULTS
For Time: 
4k C2 Bike 

Quote: 

“You may have to fight a battle more than once to win it.” —Margaret Thatcher