07.02.20

“Do you want to know who you are? Don’t ask. ACT! Action will delineate and define you.”-Thomas Jefferson.

REMINDERS: last day to pre-order shirts is Friday, July 3, 2020.  Our July 4th holiday weekend schedule is posted here.

Fitness

1.5 min. coach led mobility

2.front squat 8-8-8-8-8 work to challenging

AMRAP in 8 min. of:

-10 devils press #35m #20f

-5 box jump “24m “20f

post rounds and reps to comments

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Read:

How Big A Footprint?

07.01.20

“Ordaining of laws in favor of one part of the nation to the prejudice and oppression of another is certainly the most erroneous and mistaken policy…An equal dispensation of protection, rights, privileges, and advantages, is what every part is entitled to, and ought to enjoy.”-Benjamin Franklin.

REMINDERS: last day to pre-order shirts is Friday, July 3, 2020.  Our July 4th holiday weekend schedule is posted here.

Fitness

1.6 min. coach led deadlift warmup

2.deadlift 8-8-8-8-8 work to challenging in 15 min.

“The Chief”

5 rounds of:

AMRAP in 3 min. of:

-3 power clean #135m #95f

-6 hand release pushups

-9 air squats

rest 1 min b/t rounds

post lowest rounds and reps from all AMRAPs to comments

 

 

 

06.30.20

“Like the generations of leaves, the lives of mortal men.  Now the wind scatters the old leaves across the earth, now the living timber bursts with the new buds and spring comes round again.  And so with men, as one generation comes to life, another dies away.”-Homer, The Illiad.

T-shirt pre-sales end on Friday.  We posted about our July 4th Holiday schedule here.

Fitness

1.bench 8-8-8-8-8 work to challenging in 15 min.

2.press 8-8-8 in 10 min. work to moderate

3 rounds for time of:

-400m run

-21 alternating hand dumbbell power snatch #35m #20f

-12 burpees

post times to comments

 

Read:

Mississippi to remove state flag

 

06.29.20

“Let me not then die ingloriously and without a struggle, but let me first do some great thing that shall be told among men hereafter.”-Homer, The Illiad.

This is our last week on our current schedule, we will reevaluate adding/removing/changing class times over 4th Of July weekend and have those changes (if any) ready and up for you by Monday, July 6, 2020.  The last day for shirt pre-order is this Friday, July 3, 2020.  Shirts are $30 and we take cash, Venmo, PayPal, and Cash App.

Fitness

1.squat 8-8-8-8-8 work to challenging in 15 min.

for time:

-400m run

-40 cal. row/bike/ski

-40 wall ball #20m #14f

-40 cal. row/bike/ski

-400m run

post times to comments

 

 

 

06.28.20

“Hateful to me as the gates of Hades is that man who hides one thing in his heart and speaks another.”-Homer, The Illiad.

We have loved seeing all of you back in the box this week! How much we missed all of you! As a reminder, the last day for pre-order of shirts will be this Friday, July 3, 2020.  Now that we are back in not full swing, but a swing with training indoors, our strength cycle which started last Monday, June 22, 2020 will run through August 14, 2020, so this cycle will be about 8 weeks.

You remember Project Mayhem in Fight Club? Where Tyler Durden’s plan was to erase everyone’s debt, and take it back to zero for everyone.  That is essentially everyone’s fitness right now.  So this is the perfect time to start rebuilding your fitness.  We are all on the same fitness playing field.

Active Rest Day

-spend 60-90 minutes of physical activity with friends and/or family (in a socially responsible way)

 

 

06.27.20

“The great enemy  of truth is very often not the lie-deliberate, contrived, and dishonest-but the myth-persistent, persuasive, and unrealistic.  Too often we hold fast to the cliches of our forebears.  We subject all fact to a prefabricated set of interpretations.  We enjoy the comfort of opinion without the discomfort of thought.”-John F. Kennedy.

Level 1 Home Gym

1.3 pos. (hip, knee, floor) power snatch work to moderate in 12 min.

3 rounds for time of:

-200m run

-5 front squat #95m #65f

-10 deadlift #95m #65f

-15 shoulder to overhead #95m #65f

Level 2 Home Gym

1.3 pos. (hip, knee, floor) power snatch work to moderate in 12 min.

3 rounds for time of:

-200m run

-5 front squat #95m #65f

-10 deadlift #95m #65f

-15 shoulder to overhead #95m #65f

Indoor Fitness

1.3 pos. (hip, knee, floor) power snatch work to moderate in 12 min.

3 rounds for time of:

-200m run

-5 front squat #95m #65f

-10 deadlift #95m #65f

-15 shoulder to overhead #95m #65f

post times to comments

 

 

 

06.26.20

“In giving rights to others which belong to them, we give rights to ourselves and to our country.”-John F. Kennedy.

Level 1 Home Gym

1.3 pos. (hip, knee, floor) power clean work to moderate in 12 min.

for time:

-21 hang power snatch #75m #55f

-21 weighted situps

-600m run

-15 hang power snatch #75m #55f

-15 weighted situps

-400m run

-9 hang power snatch #75m #55f

-9 weighted situps

-200m run

Level 2 Home Gym

1.3 pos. (hip, knee, floor) power clean work to moderate in 12 min.

for time:

-21 hang power snatch #75m #55f

-21 toes to bar

-600m run

-15 hang power snatch #75m #55f

-15 toes to bar

-400m run

-9 hang power snatch #75m #55f

-9 toes to bar

-200m run

Indoor Fitness

1.3 pos. (hip, knee, floor) power clean work to moderate in 12 min.

for time:

-21 hang power snatch #75m #55f

-21 toes to bar

-600m run

-15 hang power snatch #75m #55f

-15 toes to bar

-400m run

-9 hang power snatch #75m #55f

-9 toes to bar

-200m run

post times to comments

 

06.25.20

“There are risks and cost to action.  But they are far less than the long-range risks of comfortable inaction.”-John F. Kennedy.

Don’t forget shirts are live now for pre-order.  They are $30 and we take Venmo, Cash App, PayPal, and actual in person cash.  Also, here is our schedule until July 3, and here are our reopening policies.  

Level 1 Home Gym

1.front squat 10-10-10-10-10

AMRAP in 12 min. of:

-20 hand release pushups

-20 box jump overs “24m “20f

-20 wall ball #20m #14f

Level 2 Home Gym

1.front squat 10-10-10-10-10

AMRAP in 12 min. of:

-20 hand release pushups

-20 box jump overs “24m “20f

-20 wall ball #20m #14f

Indoor Fitness

1.front squat 10-10-10-10-10

AMRAP in 12 min. of:

-20 hand release pushups

-20 box jump overs “24m “20f

-20 wall ball #20m #14f

post rounds and reps to comments

Watch:

Read:

CrossFit sold to Eric Roza

CrossFit Games Boycott tally hits 20 athletes

06.24.20

“I think the American people expect more from us than cries of indignation and attack.  The times are too grave, the challenge too urgent, and the stakes too high-to permit the customary passions of political debate.  We are not here to curse the darkness, but to light the candle that can guide us through that darkness to a safe and sane future.”-John F. Kennedy.

Our new shirts drop for pre-order today, shirts are $30.  Since not everyone may feel ready to come to the box to pay, we take Venmo, Cash App, and PayPal as well.  Drop us your size and payment from now until Friday, July 3, 2020.

Level 1 Home Gym

1.deadlift 10-10-10-10-10 work to moderate in 15 min.

3 rounds for time of:

-400m run

-21 kettlebell swings #53m #35f

-12 goblet squat #53m #35f

Level 2 Home Gym

1.deadlift 10-10-10-10-10 work to moderate in 15 min.

3 rounds for time of:

-400m run

-21 kettlebell swings #53m #35f

-12 goblet squat #53m #35f

Indoor Fitness

1.deadlift 10-10-10-10-10 work to moderate in 15 min.

3 rounds for time of:

-400m run

-21 kettlebell swings #53m #35f

-12 goblet squat #53m #35f

post times to comments