10.19.22

AMRAP in 20 minutes: 

2 Ring Muscle-Ups 

4 Parallette Handstand Push-Ups (4/7")

8 Kettlebell Swings (53/70#)

Quote: 

“You can never cross the ocean until you have the courage to lose sight of the shore.”

 – Christopher Columbus

10.18.22

"ANDI"

100 Hang Power Snatch 

100 Push Press

100 Sumo-Deadlift High Pull

100 Front Squat

(Ladies - 45/Gentlemen 65#)

CLICK HERE to compare to 6.23.21

CLICK HERE to compare to 12.17.21

Quote: 

“Never do tomorrow what you can do today. Procrastination is the thief of time.” – Charles Dickens

10.17.22

TEST DAY - RECORD RESULTS

1 RM Back Squat

Cash out:

4 Rounds for total reps:

:45 seconds row

:15 seconds rest

:45 seconds back squat (65/95#)

:15 seconds rest

CLICK HERE to compare to 2.22.22

CLICK HERE to compare to 6.6.22

Quote: 

“Nothing splendid has ever been achieved, except by those who dared believe that something inside of them was superior to circumstance.” – Bruce Barton

10.16.22

For Total Calories:

4:00 Ski

4:00 Bike

4:00 Row

4:00 Run

Rest 1:00

3:00  Ski

3:00 Bike

3:00 Row

3:00 Run

Rest 1:00

2:00  Ski

2:00 Bike

2:00 Row

2:00 Run

Rest 1:00

1:00  Ski

1:00 Bike

1:00 Row

1:00 Run

Quote: 

No problem can withstand the assault of sustained thinking. 

- Voltaire

10.15.22

5 Rounds for time:

24 Deadlifts (65/95#)

18 Hang Power Cleans (65/95#)

12 Push Jerks (65/95#)

Community Notes:

CrossFit Kids today, Saturday 10/15 at 10:15 AM - ages 5-12!

Special Strength class with Coach Taylor Sunday1016 at 10:15 AM!

Quote: 

"It is hard to fail but it is worse never to have tried to succeed." 

- Theodore Roosevelt

10.14.22

For reps:

 Tabata burpees 

Tabata hollow rocks 

Tabata kettlebell swings (35/53 lbs) 

Tabata burpees 

Tabata is 8 rounds :20 work / :10 rest. 

Complete all 8 rounds of one movement before proceeding to the next.

Score it total reps for all 4 tabatas, rest only :10 between each Tabata!

Community Notes:

BRING A FRIEND FOR FREE -TODAY, Friday 10/14 at all classes!!

Join us for Happy Hour TODAY 10/14 at 5:30 PM at the Tap House in Bridgeport!

CrossFit Kids this Saturday at 10:15 AM - ages 5-12!

Special Strength class with Coach Taylor Sunday 10:15 AM!

Quote:

 Success is not an accident, success is a choice. 

- Stephen Curry

10.13.22

For time: 

12-9-6: 

Clean and Jerk (125/185#) 

Bar muscle-up

Community Notes:

BRING A FRIEND FOR FREE -Friday 10/14 at all classes!!

Join us for Happy Hour this FRIDAY 10/14 at 5:30 PM at the Tap House in Bridgeport!

CrossFit Kids this Saturday at 10:15 AM - ages 5-12!

Special Strength class with Coach Taylor Sunday 10:15 AM!

Quote: 

Nothing is IMPOSSIBLE. THE WORD ITSELF SAYS I’M POSSIBLE! 

- Audrey Hepburn

10.12.22

AMRAP 20 with a partner: 

Max-calorie row 

10 DB lunges (25/35 lb) 

15 GHD sit-ups

 -Partners alternate after one partner finishes the 10 DB lunges and 15 GHD sit-ups.

- Score is total calories and total rounds.

Community Notes:

Join us for Happy Hour this FRIDAY 10/14 at 5:30 PM at the Tap House in Bridgeport!

Quote: 

Most of the important things in the world have been accomplished by people who have kept on trying when there seemed no hope at all. 

- Dale Carnegie

Fall Newsletter and Upcoming Events

 

Check out our Fall Newsletter for up-coming events and activties and holiday schedule.

10/14 - Happy Hour 5:30 Tap House, Bridgeport PA.

10/29 - Wolverine!

11/12 - 11/13 Girls on Girls and Browown

12/9 - Festivus

10.11.22

TEST DAY -  RECORD RESULTS

1 RM Snatch 

Cash out:

AMRAP in 5 Minutes 

3 Snatch (@ 50% of 1 RM)

6 Handstand Push-ups

CLICK HERE to compare to 2.7.22

CLICK HERE to compare to 6.24.22

Community Notes:

Join us for Happy Hour this FRIDAY 10/14 at 5:30 PM at the Tap House in Bridgeport!

Quote: 

Live as if you were to die tomorrow; learn as if you were to live forever. 

-Mahatma Gandhi

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