A. 5 Bench Press E2MOM X 5


8 deadlift 95/135

6 burpee over the bar (lateral)

4 shoulder to overhead


rest 2 minutes

Repeat, score total, pick up where you left off

C. trap and smash calves

May be an image of 1 person and indoor

Constantly Varied, Functional Movement, at High Intensity. That is CrossFit, that is what we do.

Lets break that down a bit: Constantly Varied– some workouts are short, some long, sometimes they are heavy, sometimes light. We perform basic movements often such as squats, presses and pulls from the floor. We also mix it up quite a bit, almost every week we perform a movement variation that we’ve never done before. Sometimes we just lift, sometimes it’s just cardio, most of the time it’s both.

Functional Movement– squat, deadlift, press and run. These are functional movements. Squat- stand up from a seated position. Deadlift- lift something off the ground. Press- put something overhead on a high shelf or press your body up off the ground. Run- get from point A to point B; quickly. These are movements that are found in everyday life, being better at them will make you better.

High Intensity– This is what scares some people, but it shouldn’t. They say “I can’t lift that heavy, run that fast”. Ok fair enough. Can you lift? Can you walk/jog or row or bike? If the answer is yes, you can get better, you can do CrossFit, you can reap the rewards from exercise. Intensity as it pertains to exercise is exactly what it sounds like; high heart rate/ respiratory rate or lifting something heavy. Those metrics are very different for the 25 year and the 70 year old. Thing is, they should both start exercise in their respective comfort level and build. As we build fitness we build a tolerance to discomfort. This is where the good stuff is, it’s where the magic happens. It takes time, effort and inclination (want to).

Each person has to start where they are. Then build. Slowly. Little by little, change happens. Pushing a little farther each time. Is it comfortable, maybe not, but it is very achievable. If you have the “want to” we have “the way”. Just show up.

See you at the gym.

A. Push Press 5 x 2

B. Bonfire

Partner Workout

AMRAP 20 alternating rounds

30 double unders

15 wall balls

May be an image of 1 person and indoor
Donovan and Bethany

A. Abs for the summaaa

15 crunches

15 single leg taps (per side)

15 toe touches

15 heel taps (R+L=1)

15 suit case crunch

15 reach backs

15 cross crunch (per side)

15 chin ups

B. Sour Patch Kids



6 Pullups

9 box jumps (24/30)

-rest 4 min-

4 rounds

May be an image of 1 person and standing

A. 10RM Front Squat – one attempt

B. No Time to DieFor Time:

50 calorie row

20 front squats (65/95)


35 calorie row

10 front squats


20 calorie row

May be an image of 1 person and indoor

A. Trainer led stretching/mobility 10 min

B. Power Clean + 2 Jerks, 15 minutes to build to a heavy complex for the day

C. Devil’s Snare


10 single arm devil press (5/5)

10 single arm thrusters (5/5)

2 wall walks

*weight for DB 35/50

May be an image of one or more people, people standing and outdoors
Marshall – breaking the speed limit

A. 2 Hang Power Snatch EMOM x 8, building

B. ‘New Girl’ Ingrid

10 Rounds for Time

3 Snatches (95/135)

3 Burpees over the bar

C. Foam roll lats Tuesday

May be an image of 2 people, including Mike Palumbo and indoor
Mike P.

Walking lunge

3 sets to build to heavy 50ft DB front rack walking lunge

Score best attempt

B. “Blitzen” courtesy of CompTrain

5 rounds for time:

15/20 Cal row

10 Thrusters (85/115)

May be an image of 1 person and indoor