4.13.25

 CARDIO SUNDAY 

For Time: 
280/350 Calories (on Any Machine)

*Starting at 0:00, Every 5 Minutes Complete 50 Double Unders

Quote:

Where you stand determines what you see and what you do not see; it determines also the angle you see it from; a change in where you stand changes everything. 

- Steve de Shazer

4.12.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free

AMRAP in 24 Minutes:
Partners Split work As Needed

10 Wall Balls (14/20# to 9/10')
10 Ring Rows 
10 Dumbbell Front Rack Lunges 
10 Dumbbell Snatches 

*Add 10 Reps to Each Movement After Each Round
Dumbbells (2x 35/50#)

Quote:

Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth. 

- Marcus Aurelius

4.11.25

Strict Press 

5-5-5-5-5

AMRAP in 15 Minutes: 

100-m single-DB suitcase carry (50/70#) 

7 single-DB push jerks, right arm (50/70#) 

7 single-DB push jerks, left arm (50/70#) 

21 Double Unders

Quote:

"Perspective is everything when you are experiencing the challenges of life." 

- Joni Eareckson Tada

4.10.25

In 20 Minutes, Build to a Heavy Complex of:
1 Clean + 3 Front Squats 

Cash Out: 
All For Time:
Buy In: 
24/30 Calorie Air Bike

Into 3 Rounds of:
12 Squat Cleans (75/115#)
12 Toes to Bar

Quote:

"Life is about perspective and how you look at something… ultimately, you have to zoom out."

 - Whitney Wolfe Herd

4.9.25

TEST DAY - RECORD RESULTS

 "Jackie" 

1000 Meter Row 

50 Thrusters (35/45#) 

30 Pull-ups

Skill Cash Out:

Spend 10- 15 Minutes working on the technique for a Ring Muscle Up

Quote:

"The distance between insanity and genius is measured only by success."

 - Bruce Feirstein

4.8.25

Deadlift 

5-5-5-5-5

Cash Out:

AMRAP in 10 Minutes:

15 GHD Situps

12 Deadlifts (70% of your 5 RM)

3 Wall Walks

Quote: 

"We often need to lose sight of our priorities in order to see them."

 - John Irving

4.7.25

 AMRAP in 17 Minutes:

17 Push-ups
17 Kettlebell Swings (35/53#)
17 Calorie Ski Erg
17 Kettlebell Box Step Overs (20/24"- 35/53#)

Quote: 

One person’s craziness is another person’s reality."
 - Tim Burton

4.6.25

CARDIO SUNDAY 

For Time: 
1 Mile Run
50 Line Facing Burpees
100 Calorie Ski
50 Line Facing Burpees
1 Mile Run

Quote: 

 “The will to win is important, but the will to prepare is vital.”

– Joe Paterno

4.5.25

 PARTNER SATURDAY 

Bring a Friend or Family Member for Free

AMRAP in 21 Minutes: 

with a Partner, Splitting Work as Desired

30 Box Jumps (20/24")

30 Dumbbell Shoulder to Overhead (2x 35/50#) 

30 Synchro Russian Twists (1x35/50#)

30 Calorie Machine of Choice OR 400 Meter Run (Split)

Quote: 

What makes something special is not just what you have to gain, but what you feel there is to lose.”

 – Andre Agassi

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