of the

Thursday 10/23
Warm Up- Straight Line Across
Core- 20 H Rocks, 20 Vert Crunches, 20 TGU Elbow EW x 2 Rounds

“Roast Pork”
10 Rounds
1 Min AMRAP – 5 Wall Balls 5 Box Jumps
1 Minute Rest

Warm up – 5 down to 1 of squat thrusts, air squats and sit ups

15 minutes to work up to a heavy squat clean thruster.


10-8-6-4-2 front squats with a 200m run after each round

Concept 2 Challenge – Get Signed Up!



use the link shown in the title and below:



Warm Up – 150m run 10 Squat Thrusts x 2 rounds 
Skill- Handstand Push Up/ Hand Stand Walk Work

“Back to Fuji”
800m run
10 Burpee Pull Ups
600m Run 
20 Burpee Pull Ups 
400m Run 
30 Burpee Pull Ups

Scaling option for burpee pull ups (5,10,15) or (10,15,20)

Schedule Change!!! Today and Monday

There will only be one class this Friday evening at 5:30pm led by Mike Burke! 

Sorry for the late notice! 

Schedule for Monday (Columbus Day) will be Class at 8:30am and 9:30am followed by open hours til noon. 

Yoga This Sunday – Get Signed UP

Great Way to Start the Week. Check Out tomorrow’s WOD Demo on Time to get signed up!

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Monday 10/6 

Warm Up- Row 150m, 10 Air Squats, 10 HR Push Ups x 2 Rounds 

Strength – Deadlift 5 x 3 


1 Squat Clean 2 Front Rack Lunges (1 Left 1 Right) x 25 Rounds 



“Partner Kalsu”

EMOM for 20 minutes, each partner does 5 burpees. Remaining time spend doing thrusters- 1 Barbell between the pair. Goal is 100 thrusters per person. 

Congrats Mike! Welcome to the world Matthew and James!

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2 out of the last three CrossFit Posts! Hybrid Approved!

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