20sec L-Sit Hold
20sec KB Front Rack Hold (70/53s)
20sec Hollow Hold
20sec Arch Hold
20sec Rings Hold
20sec Handstand Hold
20sec Plank
20sec Left Side Plank
20sec Right Side Plank
“The Chief”
3 Rounds for TIME of:
400m RUN
45 AbMat Sit-UPs
15 KB Snatches, right arm
15 KB Snatches, left arm
15 Lateral Burpees over KB
KB RX= 35/26
From its humble beginnings as a 1930s fitness test to its current status as one of CrossFit's most loved and hated movements, the burpee has earned its reputation as the ultimate bodyweight exercise that requires nothing but delivers everything. This article explores the history behind Royal H. Burpee's creation, breaks down the science of why it’s so effective, and provides nine burpee-forward workouts to help you master the exercise that builds both physical strength and mental resilience in equal measure.
*KB RX= 70/35
Walking is good for you. Walking backward can add to the benefits
Creatine for the Brain? New Research Reveals Cognitive Benefits Beyond the Gym
Long celebrated as a powerhouse supplement for athletic performance, creatine is now showing surprising promise for brain health — boosting memory, mental sharpness, and cognitive resilience even in people with Alzheimer's disease. For CrossFit athletes and coaches, this research suggests creatine isn't just fuel for your next PR; it's an investment in lifelong mental performance.
Stamina isn't just about pushing through hard workouts; it's a measurable reflection of how efficiently your body produces and uses energy at the cellular level. Research shows that improvements in stamina markers, such as VO₂ max, can add years to your life, with each small gain reducing your risk of death by approximately 13%. The best part? CrossFit's constantly varied, high-intensity training is uniquely designed to trigger the cellular adaptations that build stamina, making you not just fitter today, but healthier for decades to come.
Barbara
5 Rounds, each for TIME:
20 Pull-UPs
30 Push-UPs
40 Sit-UPs
50 Squats
REST precisely 3 minutes between Rounds.
The CrossFit workout "Barbara" comes from the first set of six "Girl" benchmark WODs introduced by CrossFit founder Greg Glassman in 2003, appearing on the CrossFit website on July 13, 2003.
USCG Resilience in Motion:
Connected Through Strength
In 2023, 523 service members across the Department of Defense died by suicide, and an additional 18 veterans were lost to suicide per day. This data shows that military members are more likely to die by suicide than in combat (Boston University, 2024). Last year, the Coast Guard lost 14 of our own shipmates.
Every loss is deeply personal to families and friends, yet the ripple effect spreads through our service, units, and our shipmates. By standing shoulder-to-shoulder in awareness, remembrance, and action, we remind each other that connection is stronger than isolation.
This workout is more than reps. It's connection with purpose. epush together, remember together, and we honor their memory, together.
10 Tire Flips
50m Farmer's Carry
50m SLED Push
50m SLED Pull
50m Farmer's Carry
10 Sledge Tire Strikes
Service Cup Workout 4
AMRAP in 10 minutes of:
5 Hang Clean and Jerks
10 Back Squats
15 Toes-2-Bar
♀ 80-lb barbell
♂ 115-lb barbell
then..,
On a 5min Clock:
Find a 1rep MAX Clean
21-15-9-9 Reps for TIME of:
Thrusters
Lateral Burpees over Bar
♀ 65-lb barbell
♂ 95-lb barbell
"If you believe in something, you need to have the courage to stand up for those ideas - not run away from them or try and silence them.” - C.K.
In light of recent events, this shirt was created as a statement, not just of belief, but of courage. Freedom is fragile unless we defend it, and strength belongs to those who refuse to retreat.
We live in a moment when conviction matters more than comfort. When noise tries to drown out truth, and shadows fall over those who dare to speak.
This is for the ones who won’t take the easy road. For those who choose courage over silence, strength over retreat, and know that Freedom only lasts when we are willing to defend it.
Please join USCG Sector Charleston for a memorial stair climb in remembrance of the 412 first responders who sacrificed their lives to save others in the September 11th terrorist attacks 24 years ago.
The event will take place at the Charleston Riverdogs Baseball stadium located at 360 Fishburne St, Charleston, SC 29403. Gates open at 0730.
