Funday

EMOM for 12min:

  EVEN: 20 Hollow Rocks

   ODD: 20 KB Swings (53/35*)

Thursday

Today, we send off one of our own...

It has been an honor to work with her on a professional level, but it's been empowering to see her grow as an athlete and coach in the gym. She will attack her new endeavor with the same tenacity we see day in and day out in the gym. It's not if she will succeed, but just how far she will go. I'm truly honored, humbled & eager to see what the future holds for her!

MAX Height Box Jump!!!

        then...

AMRAP in 23 minutes of:

   •200m Run

   •12 Pull-UPs

   •20 Double Unders

   •20m OH Lunges (45/25*)

   •1* Rope Climb

Wednesday

Back Squat: 2x8 (+10*)

Push Press: 2x8 (+5*)

Core/Stability: Turkish Get-UPs

Tuesday

15 min AMRAP

  5 1arm Swings L

  5 FR Lunges L

  5 Thrusters L

  5 1arm Swings R

  5 FR Lunges R

  5 Thrusters R

  5 Toes-2-Bar

*use 1 KB or DB 53/35*

10 Types Of People You Will Find In A CrossFit Gym

Monday

21-15-9 Reps for TIME of:
   Power Snatch (95/65*)
   Supine Ring Row
   Ring Dips

It Doesn't Happen Overnight