Monday- Labor Day

Partner WODClasses at 6am, Noon, 545pm ONLY. (team WODs)

‘Team Daniel’
*2 person teams
For time:
50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups


Don’t forget TOMORROW is our FREE community Bring A Friend WOD! 10:30a Kids and 11a for Adults!

A. not for time, rest as needed between sets/reps
Three sets of:
Front-Racked KB Alternating Lunges x 8-10 reps each leg
Turkish Get-Ups x 2-3 reps each arm
Side Planks x 30-45 seconds each side

B. working in a group of 3-4 total people, 2 people alternate back and fourth with sled pushes, while other 2 people do farmers carry, once both partners have completed total distance, switch spots and continue:

Complete 12 minutes of:
40-Yard Sled Push (heavy)
40-Yard Farmer’s Carry (heavy)

Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.


12 min clock:
4 min max reps of power clean and push jerk (95,135#) *scale to ~50% of 1 rm.
4 min of double-unders
4 min of burpees


“Make a list of all the things you like and you feel are well-developed about yourself. If we don’t think about those strengths, we forget about what makes us tough in the first place.”
5 Secrets of People With Incredible Inner Strength

Row Row Row

Row 5000m. for time.


#crossfit #fitspiration lol, love it!! It is pretty amazing what your body is capable of doing if you just push your self! Find more like this at gympins.comWOD:
AMRAP 7 min:
10 Double-unders (scale to 30 SU)
3 Thrusters (115,185#) *Heavy- scale to 55-60% of 1 rm front squat.
weight comes from floor, but if needed scale to rack.


Doing the best I can…is actually not the same as, “doing everything I can.”
When we tell people we’re doing the best we can, we’re actually saying, “I’m doing the best I’m comfortable doing.”
As you’ve probably discovered, great work makes us uncomfortable.
-Seth Godin


CrossFit Total

Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm.

1. Back Squat (10-15 min max)
2. Shoulder Press (10 min max)
3. Deadlift (10-15 min max)

Here are some basic precautions that need to be followed for safety:

1) Don’t be stupid.

Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.



Dr. SeussWOD:
A. Power Snatch skill work.
B. Power Snatch EMOM x 20 min. Increasing each min to a solid single power snatch.
C. On your own: 3 x 20 GHD hip ext./ empty barbell good mornings.