10.10.22

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. This workout is in honor of these soldiers.

TEST DAY - RECORD RESULTS

"Lumberjack 20" 

20 Deadlifts (185/275lbs) 

Run 400m 

20 KB swings (35/53#) 

Run 400m 

20 Overhead Squats (75/115lbs) 

Run 400m 

20 Burpees 

Run 400m 

20 Chest to Bar Pullups 

Run 400m 

20 Box jumps (20/24")

 Run 400m 

20 DB Hang Squat Cleans (25/45lbs) 

Run 400m 

CLICK HERE to compare to 2.19.22

CLICK HERE to compare to 6.20.22

Quote:

“Good things happen to those who hustle.” –Anias Nin

10.9.22

CARDIO SUNDAY - 9 AM!

15 Rounds for time of:

12/15 Calories Row

12 Burpees

CAP 30:00 Minutes

Strength:

15 minutes to Build to heavy Low hang + hang clean

Every 2 minutes 

3 Front Squats x 5 rounds

Quote:

“Do not go where the path may lead, go instead where there is no path and leave a trail.” 

 – Ralph Waldo Emerson

10.8.22

 

AMRAP in 25 Minutes:

15 Pull-ups 

20 Push-ups

25 Ab-mat Sit-ups

30 Kettlebell Swings (35/50#)

Quote:

“The greatest test of courage on earth is to bear defeat without losing heart.” – Robert Green Ingersoll

10.7.22

 BRING A FRIEND FOR FREE

(Every Friday in October, members can bring a Friend for FREE!)

5 Rounds for time of:

400 Meter Run

75 Double Unders

Quote:

“I always did something I was a little not ready to do. I think that’s how you grow. When there’s that moment of, ‘Wow, I’m not really sure I can do this,’ and you push through those moments, that’s when you have a breakthrough.” – Marissa Mayer

10.6.22

 10 Rounds for time of:

10 Back Squats (95/135#)

8 Burpees

1 Legless Rope Climb (15ft)

Quote:

The struggle you’re in today is developing the strength you need for tomorrow. Don’t give up.” 

 -Robert Tew

10.5.22

 Clean and Jerk 

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

Cash out:

AMRAP in 3:00: 

Max Reps Clean and Jerk (50% of 1 RM)

Quote:

“Life-fulfilling work is never about the money–when you feel true passion for something, you instinctively find ways to nurture it.” -Eileen Fisher

10.4.22

4 Rounds for time: 

1:00 Handstand Hold

7 Thrusters (105/155#)

14 Chest to Bar Pull-ups

Quote:

“Doing the best at this moment puts you in the best place for the next moment.”

 -Oprah Winfrey

Bring a Friend for Free every Friday in October

Join us every Friday in October to bring a friend for FREE!

10/7  10/14  10/21 10/28

(staring Beetlejuice aka Keith)

10.3.22

 AMRAP in 6 Minutes:

12 Burpee Box Jump Overs (20/14")

12 Power Snatch (65/95#)

12 Calorie Row

Rest 3:00

 AMRAP in 6 Minutes:

9 Burpee Box Jump Overs (20/14")

9 Power Snatch (75/115#)

9 Calorie Row

 AMRAP in 6 Minutes:

6 Burpee Box Jump Overs (20/14")

6 Power Snatch (95/135#)

6 Calorie Row

Quote

“Don’t be afraid to give up the good to go for the great.” – John D. Rockafellar

CrossFit Kids Fall/Winter Classes

Announcing our Fall/Winter sessions for CrossFit Kids, Saturdays 10:15 with coach Megs! 

Dates: 10/1, 10/8, 10/15, 10/29, 11/5, 11/19, 12/10, 12/17

Ages: 5-12 years

Cost: $20 Drop in or $135 for the 8 sessions

When: Saturday 10:15 AM

10.2.22

CARDIO SUNDAY

For time:

3K Row

100 Calorie Bike

Join Taylor at 10:15 AM for Strength

 Quote:

"It's not what happens to you but how you react to it that matters."

- Epictetus