November 16th


10 Rounds For Time of:

5 Deadlift’s @ 225/135#’s

10 Sit Ups

Immediately after row 400 meter’s as fast as possible

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November 15th

In CrossFit we are looking to ramp up the intensity until the mechanics start to degrade, then we should refocus on the mechanics while sustaining as much intensity as possible. This leads to improved mechanics at higher and higher levels of intensity. (High Intensity + Good Mechanics = Fast improvement) The goal is to never look back on a workout and think that you could have done better. Sure a month from now you could probably beat your time but that doesn’t mean you didn’t give it everything you had in that moment. This is something that is hard for a lot of people and shouldn’t only be applied to working out.


With a running clock of 3 minuets

Perform 10 shuttle runs (30′ down & 30′ back = 1)

then with the time remaining max reps of Shoulder to overhead @ 135#/95#

Rest 1:30 and repeat for a total of 4 times (your score is total reps of shoulder to overhead between all 4 rounds)

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November 14th

Hope everyone had a great weekend! If you have a friend that wants to try CrossFit bring them in. Your friend doesn’t have to hit the workout. They can just watch and ask any questions they might have.


Overhead Squat Heavy

Max Rounds in 10 minutes of:
5 Pull Ups
7 Push Ups
10 Jumping Squats

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November 13th

Rest Day

November 12th


Will be made up on the spot

November 11th


Men 7000 #’s Ground to overhead

You’re able to pick your poison.

Men options are:
155 x 46 reps
135 x 52 reps
95 x 74 reps
75 x 94 reps

Woman 5000 #’s Ground to overhead

Woman options are:
100 x 50 reps
85 x 59 reps
65 x 77 reps
55 x 91 reps
45 x 112 reps
35 x 143 reps

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November 10th




Double Unders

Sit Ups

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