Squats!

Check out member Steve Ledek (on right) with his crew that recently completed the Tower Climb in NYC. “Each year since 2015, the Stephen Siller Tunnel to Towers Foundation has held the Tunnel to Towers Tower Climb NYC at One World Observatory at One World Trade Center in New York City. One thousand participants climb 104 stories, symbolizing strength, hope and the resiliency of the American spirit.”

Strength - Every 2:00 Back Squat

  • 3 @ 75%

  • 1 @ 85%

  • 3 @ 80%

  • 1 @ 90%

  • 3 @ 85%

  • 1 @ 95%

WOD - 5 min AMRAP

  • 100 DU Buy In

  • 12 Front Squat (96/65)

  • 4 Burpee Box Jump Overs

    5 min Rest —- 5 min AMRAP

  • 100 DU Buy In

  • 8 FS (115/80)

  • 4 BBJO

    5 min Rest —- 5 min AMRAP

  • 100 DU Buy In

  • 4 FS (135/95)

  • 4 BBJO

Steve climbs in honor of his Brother.

Steve climbs in honor of his Brother.

MaY member Shout out

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A few days late BUT our May member shout out is Jaime Curley! Jaime has been absolutely crushing it. As a long time CrossFitter she has always given her all every time she steps in the gym and continues to set and achieve her goals. We have been super impressed with Jaime lately as she has been killing pull ups regularly in wods! Jaime, keep up the amazing work, we’re so proud of you!

Strength- OTM x 8

  • 1 Hang Power Clean + 1 Power Clean

WOD- For Time

  • 15 Power Cleans + 600m Run

  • 10 Power Cleans + 400m Run

  • 5 Power Cleans + 200m Run

    (155/105)

Burner

Starting this Monday our 9:30am class is moving up to an 8:30am start for the summer!

Quick burner to end this week of training. Let’s pace ourselves for the first few rounds then really turn up the intensity to finish it out!

Strength- Alt OTM x 10

  • Even- 5 Weighted Strict Pull Ups

  • Odd- 5 Front Squats- from floor- build weight ea. set

WOD- 5RFT

  • 15/10 Cal Row

  • 10 Burpees

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Obsessed with progress

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“Your obsessions become your possessions.” - Ed Mylett

“The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is "hours put in". That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife. 
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, when leveraged in the right direction, is the most powerful thing in the world.“

Strength - Every 2:00- Back Squats

  • 3 @ 70%

  • 1 @ 80%

  • 3 @ 75%

  • 1 @ 85%

  • 3 @ 80%

  • 1 @ 90%

WOD- For Time

  • 150ft Walking Lunge + 150ft Bear Crawl + 30 DB Box Step Ups (50/35)

  • 100ft Walking Lunge + 100ft Bear Crawl + 20 DB Box Step Ups

  • 50ft Walking Lunge + 50ft Bear Crawl + 10 DB Box Step Ups