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“Don’t bunt. Aim out of the ballpark.”- David Oglivy

Strength- For Time

  • 10 Squat Cleans (45%)

  • 8 Squat Cleans (55%)

  • 6 Squat Cleans (65%)

  • 4 Squat Cleans (75%)

  • 2 Squat Cleans (85%)

WOD- 15 min AMRAP

  • 60 DU

  • 30/24 Cal Row

  • 5 Power Cleans

  • 5 Hang Squat Cleans

  • 5 Squat Cleans (155/105)

Strict strength work

“We can choose to believe that life is happening to us, or that we are fully in control. We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script. Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.”

Strength - Strict Press

  • 5 Sets of 3 Reps - increasing weight each set

WOD - Tabata (8 Rounds for max reps)

  • Strict Pull Ups

  • Cal Row

  • Strict HSPU

  • Cal Row

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saturday's wod

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Usually we don’t post our Saturday workouts, but since it is a HERO WOD and the date was just this week, we wanted to make sure we shared the background story and let you take a look into what we will be completing tomorrow.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

Teams of 2 : 31 min AMRAP

  • 8 Thrusters (155/105)

  • 6 Rope Climbs

  • 11 Box Jumps (30/24)

    Partner 1 works on the AMRAP, Partner 2 runs 400m with the sandbag. Once P2 gets back you switch and pick up where P1 left off

As for TODAY (Friday) here is the workout!

WOD - 5 min AMRAP + 5 min Rest x 3

  • Cal Row Buy in

  • In remaining time “Chief”

    • 3 Power Cleans + 6 Push Ups + 9 Air Squats

      Cals decrease each 5 min AMRAP, but Power Clean weight increases

July member shoutout!

Of course we wouldn’t forget to post our monthly shoutout!! For July we want to give a big shoutout to Kelsey Rosenkrans!!! After having a baby boy not toooo long ago, Kelsey has been absolutely crushing it in the gym. Lately she has been hitting some pretty big numbers on the barbell with ease! OH can’t forget how much of a sick rower she is too, watch out guys, she’ll give you a run for your money!! Kelsey has been a CrossFitter for some time now and is always looking to improve herself every day. We always look forward to seeing her smiling face walk through those doors but also give her that extra push towards the end of a wod. Keep up the amazing work Kelsey! We’re excited to keep watching your progress !

Strength- Alt OTM x 10

  • 50 meter Prowler Push

  • :40 sec Double Under practice

WOD- Alt OTM x 4 Rounds

  • min 1 = Burpees

  • min 2 = Russian KB swings (70/53)

  • min 3= Air Squats

  • min 4= DU

  • min 5= Sit-Ups

Score = total reps

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