Logo test

June 22 Friday


June 21 Thursday


June 20 Wednesday


June 19 Tuesday

Run and rest.

Run 400m, rest the time it took you to run.


June 18 Monday


June 16 Saturday

Person 1: 500 meter row Person 2: 500 meter row into: 2 rounds 50 Synchro wall ball shots 200 meter farmers walk (partners accumulate the distance- one works while the other is resting)


June 15 Friday


June 14 Thursday

Add weight to the back squat if 275/185 is not challenging enough. 20/15 cals on the bike


June 13 Wednesday


June 12 Tuesday


June 11 Monday

Walking lunges are with dumbbells held at the sides. Rest 5-10 minutes before completing part 2.

Ladies to 15-12-9 Do this 5-10 minutes after part 1 or do this first to make best use of the equipment.


June 9 Saturday

Teams of 2

2 partners alternate back and forth on one full round of D.T. each for 15 min. "I go, you go" format.


June 8 Friday


June 7 Thursday

Teams of 2

Both people work to complete the 800 meter sled drag. While one person is dragging the sled the other has to carry 2 kettlebells in the front rack position. Switch as often as needed. Suggested weight is 90 lbs for men and 60 lbs for women.


June 6 Wednesday


June 5 Tuesday

Superset With Single Arm Press


June 4 Monday

Find Your 1 RM in 20 min


June 2 Saturday

You though you were safe from bikes...that's cute...Partner 1

Teams of 3 will complete the following in a relay format until finished.

You though you were safe from bikes...that's cute...Partner 2

Teams of 3 will complete the following in a relay format until finished.

You though you were safe from bikes...that's cute...Partner 3

Teams of 3 will complete the following in a relay format until finished.


June 1 Friday

Grip It and Rip It

Go Fast, Take Chances

BROgramming of the week

3 Sets are NOT FOR TIME


May 31 Thursday

Nowhere for the glutes to hide...

Ascending Rep Scheme: Lunges go up by 1 rep/leg each round: 1/1=2, 2/2=4, 3/3=6, 4/4=8, etc... Burpees go up by 2 reps each round: 4, 6, 8, 10, 12, etc... Lunges can be done in place or walking, provided there's enough room to move safely.

Do Your Homework (Accessory Work)

2-3 Sets NOT FOR TIME 8-10 Reps on the Banded Inverse Curl Inverse Curl Video: https://www.youtube.com/watch?v=oaiAvcB4mho


May 30 Wednesday

(Insert CrossFit Snatch Joke/Pun Here)

10-12 Minutes to work on challenging singles on the Snatch Balance. Each Rep will have a 3 second pause in the bottom of the overhead squat/snatch balance receiving position.