Monday

E5MOM for 25min:

 10 Burpees

 15 Squats

 15 Push-UPs 

 20 Lunges

 20 Sit-UPs

You’re not slowing down, you’re just getting started.

Chasing youth and outrunning illness are the same pursuit, done at different speeds. A shuffle, a walk, a trot, or a sprint will all get you there. Pair consistent movement with proper nutrition, sleep, and resistance training, and you have everything you need to add more years to your life and more life to your years. The seasons change, but the goal stays the same: remain as healthy as possible, control what you can, and keep going.

FUNDAY

5 Round MAX Effort:

 :20sec Sprint

 :40sec Recover/Walk

In Teams of 2

8 Rounds Per TIME:

 10 Pull-UPs

 20 Russian Twist

 10 Dips

 10 Snatches

 10 Burpees 

 20 BAR over HOPS

 20 KB Swings

Alternate after each movement 

Thursday

4 Rounds for TIME:

 Anchor RUN

 5 Man Makers (50/35s)

 20 Box Jumps

Why CrossFit Is the Best Sport-Specific Training (Even Though It's Not Sport-Specific)

Parents want to know what sport-specific training you offer for their athlete. Coaches promise specialized programs for every sport. But here's the truth: the best preparation for any sport isn't mimicking it in the gym; it's building comprehensive fitness through CrossFit's general physical preparedness.

Wednesday

Kettlebell

Complexes & Carry Variations 

5 by 5

“Winning the day isn’t about grand strategies or long-term plans. It’s about what you do today, right now, to be better than you were yesterday.”   GEORGE RAVELING

Tuesday

DEADLIFT: 2-2-2-2-2

EMOM for 10min:

 5 Squat Cleans

Monday

AMRAP in 20min:

 10 Pull-UPs

 15m Bear Crawl 

 10 Toes-2-Bar

 15m Bear Crawl

 5 Shuttle RUNs

Thursday

7 Rounds for TIME:
 7 Deadlifts
 5 Hang Power Cleans

RX= 155/105

Rest in Peace, Rob Orlando

Rob Orlando, four-time CrossFit Games competitor, founder of Hybrid Athletics, and the man behind the legendary Pig, died this week after a two-year battle with cancer. He was 50. This video is our tribute to a true force in the CrossFit community and the legacy he leaves behind.