Katie H.

CrossFit came into my life out of unhappiness and chance over two years ago. At the time, I was unhappy about the “college weight” that I had put on but yet had no motivation to go the SRSC and workout for an hour or two on an elliptical or stationary machine. Needless to say I was at a standstill.

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Ibrahim D.

The first time I heard of CrossFit was from my brother, Jermey, a long time ago.  He started CrossFitting 6 years ago, and every time he came home with his wife, we would do a WOD.  I never understood what CrossFit was, besides a type of workout.  My first workout was the “Filthy Fifty.”  It was horrible!!!!  I was sore for days.  I never really thought twice about it or continued to CrossFit on my own.

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P1: Power Clean progression
pulling, Burgener warmup, hang power clean and landing positions, power clean

P2: 8×3 of light-moderate weight, touch-and-go power clean

We’re going to be at the Farmers Market on Saturday, June 16 from 9:00am – 1:00pm. NO Saturday WODS or Olympic Lifting


P1: Max Effort Shoulder Press.
WU in sets of 3 reps for 3-5 sets or until weight gets heavy
switch to heavy 4×1 (90-100% of 1RM)
Go for new 1RM if positioning feels good and you feel strong

P2: 1 mile run for time

We’re going to be at the Farmers Market on Saturday, June 16 from 9:00am – 1:00pm. NO Saturday WODS or Olympic Lifting


3 rounds for time:
Power Snatch (55,75#)
Box Jump (20, 24″)
Thruster (55,75#)
Chest-to-Bar Pullup

In this workout, move from station to station after 1 minute. Each round is 5 minutes with a 1 minute break allowance before starting again (if you want it). The clock does not reset or stop between exercises. On the call of “rotate”, the athletes move immediately to the next station to get a good score. 1 rep = 1 point. The more points you have, the higher score you have with a greater likelihood of winning.



P1: Max Effort Box Squat (15” or lower)
warm up in sets of 3 until 3 repetitions get heavy (3-5 sets)
switch to a single rep working up to 4 single repetitions of between 90-100% of your max.
Go for a new 1rm if positioning is good and weight feels good.
P2: 3 rounds (not for time)
10 reps each: GHD or abmat sit-up, Good mornings (15-45#), kb swing (lgt. weight), hand release pushup, overhead squat(pvc-45#)


WOD: P1. Max effort shoulder press. begin with warmup weights and do 3×3 until weight gets heavy, then begin 4×1 @90-100% of max. P2. Alternating Tabata. pushup, kb swing (35,53#) 8 min total.