Thursday, February 28, 2019

Hello everyone.

A new quote for the day.

“The best teachers are those who show you where to look, but don’t tell you what to see.”

You get to find what you need to find at the end of this path. Choose your teachers wisely in life.

Reminder this weekend on Saturday we’ll be crushing out 19.2. There will be a heat sign up again whether or not you are doing the open. Coffee will be brewing and the tunes will be pumping so come on out. There will be a workout briefing at 8/9/10/11/12(CrossFit 101) and 2.

CrossFit/CrossFit 101 - 6/12/330/430/530/630/730


E2MOM x 5 Rounds (10 minutes)

3 Deadlifts + 1-3 Bar MU’s/1-3 Strict Pullups/2-4 Deep Ring Rows

Some grip work here.

Get on the bar and hit some good reps on both movements.


5min AMRAP - Rest 5 minutes x 2

8 Shuttle Runs

6 Deadlifts (225/155lbs) (185/125lbs) (135/95lbs)

4 Bar MU’s/Strict Pullups or 8 C2B/Pullups/Jumping Pullups/Ring Rows

LiveFit - 9am

Upper Body Strength

20secs on - 20secs off x 5 Rounds (10 minutes)


Ring Rows

DB Strict Press

Core Strength

45secs on - 15secs off x 3 Rounds (9minutes)



Russian Twists


6min AMRAP

12cal Row

8 Shuttle Runs

4 Burpees

Adaptive - 1030


3 Rounds

3 Clean & Jerks (barbell)

15 WBS


10cal Bike

15cal Ski

20 Shuttle Wheels

500m Row

- Team 782