My fitness motivation page is dedicated to inspire anyone that likes fitness and wants to achieve a #fit and #healthy body.

A. Deadlift: 55/65/75%x5+
B. Skill work: Toes-Bar: 1 & 2


“The simple fact of the matter is that you do not suck as much as you think you do. You can do this. You are doing this. Put your goofy socks on, and kick open the door of your mind. Step up to the bar like you own that thing, not like you’re asking permission of it, or permission of this life. And go do something you love just because you love it.”
You Don’t Suck As Much As You Think You Do

15-12-9-6-3 Reps for time:
Thruster (75,115#),
Bar facing burpee


Congratulations Team HCF (Shaun, Jacqueline, Kelsey, and Ethan) on your FIRST PLACE WIN! ! We are proud of your dedication to weekly rowing programming and Sunday practice! Hard work pays off!

Alternating Tabata: 20 on x 10 off x 8 rounds of each: (12 min total)
Shoulder-overhead (75,115#)
Box Jump/Step (20,24″)


"Why do I always seem to make gains? I dunno, because I'm a beast?" #Fitness #Humour

10 min clock: Ascending ladder:
1 Shoulder-overhead, 2 Deadlift, 3 Box jump/step
2 Shoulder-overhead, 3 Deadlift, 4 Box jump/step
3 Shoulder-overhead, 4 Deadlift, 5 Box jump/step…
Continuing as far as possible in 10 min.


“CrossFit doesn’t require perfection, just that I show up, leave my ego at the door and get down to the hard work of pursuing excellence. I have discovered the magic of my potential, outside my comfort zone and inside a box.”
Learning to Fail

A. Back Squat: 50/60/70%x8+
B. Open 11.4:
AMRAP 10 min:
60 Bar Facing Burpees,
30 OHS (90,120#),
10 Ring Muscle Ups


A. Shoulder press: 50/60/70%x8+
B. Mini-Cindy:
AMRAP 10 min: 5 pullups, 10 pushups, 15 Squat


A. Deadlift: 50/60/70%x8+
B. Handstand walk progressions:
Pt. 1
Pt. 2


““Community” is a catchall for the emotional and psychological bonds that are formed through a commonality with like-minded individuals. Those commonalities found in CrossFit are significant to say the least. As I’m sure you’ve experienced personally, the bonds formed in sweat are powerful and long lasting.”
Are You a Functional Member of Your Gym Community

AMRAP 15 min:
15 Cal. Row
10 Box Jump/Step (24,30) Try to go taller than usual
5 Pushjerk (115,185#) ~30-60% more than the open cycle test workout.