August 14-18

August 14-18

The programming has been hard over the past few weeks and you all have been crushing it.  Instead of surviving you are actually thriving.  I have loved watching people work on rope climbs… something that we are going to get more work on this week.  I have been in awe of how many people have come up to me and said….

“Remember last week when we did a workout at XXXlbs?  That was my heavier than I have ever been in a WOD before and it felt good!”

Consistency is king in this game friends and those of you who have surprised yourself recently are receiving the rewards of diligence over time.  Your consistent work is paying off.


Here is to another week to take our fitness further and crush it.



Thruster-Push Press- Push Jerk- Split Jerk


The bar is taken from the rack and not put down until all 4 movements are complete.

Thought for the day

“Life is 10% what happens to you and 90% how you react to it.” – Charles R. Swindoll


30 minutes to work on gymnastics movements



Toes to Bar

Burpees to Bar

Rep Scheme- 3-6-9-12-15-18…

Thought for the day

“Good, better, best. Never let it rest. ‘Till your good is better and your better is best.” -St. Jerome.



8 Push Press (135/95)

1 Rope Climb starting from the seated position

Thought for the day

“You will never win if you never begin.” -Helen Rowland


2 mile run for time

Thought for the day

“Accept the challenges to that you can feel the exhilaration of victory.” – George S. Patton



Row 20/15 Cal

10 Burpees Jumping over the Bar

5 Thrusters (165/105)

Thought for the day

“If you want to reach your goals and dreams, you cannot do it without discipline.” – Lee Kuan Yew.

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