Monday

 "JACKIE"

Complete for TIME:
 1000m ROW
 50 Thrusters (45 lbs. bar)
 30 Pull-UPs

FUNday

 AMRAP in 20min of:

 10 Wallballs

   5 Devil Presses

 20 Russian Twist

 20 Bar-Over-Hops

 10 Hang Cleans

Thursday

  “HELEN”

3 Rounds for TIME of: 

 400m RUN

 21 KB Swings (53/35)

 12 Pull-UPs

Struggle leads to strength. 
Adversity leads to growth. 
Obstacles lead to improvements. 
Setbacks lead to comebacks. 
Tests lead to testimonies. 

The challenges you face are part of the growth plan for your life.

- Jon Gordon / @jongordon11

Wednesday

 Front Squat: 10-5-5-5-3-3-3

      Finding Strength in Tragedy

Tuesday

10 Rounds for TIME of: 

 2 Wall Walks

 25 Double Unders

Monday

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.

FUNday

 2,000m ROW (smooth pace)

“5 by 5”

Every :30 for 10min:

 5 Push-UPs

 5 Curls

Thursday

 

Cold Plunge Benefits vs. Risks: Is Cold Plunging Right for You?

10 Rounds of:

 :30sec 25m Shuttle Run

 :30sec Rest

10 Rounds for TIME: 

 200m Sprint

   50m Farmers Carry (Loads TBD) 

The Ready State & The Starrett System

You can’t treat mobility, strength, sleep, stress, and recovery as separate buckets - they’re linked. Push too hard on one without paying attention to the others and the whole thing tips over. The upside is that the opposite is also true: get the basics like sleep and daily movement in place, and the ripple effects are huge. The takeaway? Instead of chasing isolated fixes, look for leverage points in your own health system. Where can a small, consistent shift like walking more, doing five minutes of mobility, or protecting your sleep cascade into everything else? That’s systems thinking in action.

Wednesday

 BACK Squat: 5-5-5-5-5

     then…

EMOM for 10min Complete:

 5 Squat Cleans

Loads TBD

Strength…

“productive application of force”

Tuesday

WORKOUT SPEAK OUT

USCG Resilience in Motion:

Connected Through Strength

AMRAP in 20min of:

 14 Squats

 14 Push-UPs

 14 Lunges

 14 Jumping Jacks 

 14 Mt. Climbers 

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.

Monday

AMRAP in 10min of:

•  3 Clean-and-Jerks 
•  3 Toes-to-Bars
•  6 Clean-and-Jerks 
•  6 Toes-to-Bars
•  9 Clean-and-Jerks 
•  9 Toes-to-Bars
• 12 Clean-and-Jerks 
• 12 Toes-to-Bars

RX= 135/95

Grandmother donates ChatGPT-picked

Powerball jackpot to Navy relief, dementia research

FUNday

 4 Rounds for Time:

 10 Tire Flips

 50m Farmer's Carry 

 50m SLED Push

 50m SLED Pull

 50m Farmer's Carry 

 10 Sledge Tire Strikes

Thursday

 BENCH PRESS PROGRAM.

Wednesday

3 Rounds for Quality:

•  25 Double-Unders

•  20 KB Swings (35/25)

•  25 Double-Unders

•  20cal ROW

•  25 Double-Unders
•  20 Hollow Rocks

Tuesday

4 Rounds for TIME of: 

 Anchor RUN

 10 Dynamic Push-UPs

 10 Ball Slams

Monday

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

FUNday

AMRAP in 20min of:
 20/16 Calorie ROW
 50 Foot Farmers Carry 

*Add 50 feet after each round

♀ 35-lb DBs 

♂ 50-lb DBs 

Thursday

EMOM for 20min:

   5 Muscle-UPs

 10 GHD Sit-UPs 

   5 Wallwalks

 10 Russian KB Swings (70/53)

Alternate between movements every minute 

Wednesday

 TBD SHOW UP!

Tuesday

4 Cone Drill

Plyo-Hop Relays

4 Rounds for TIME of: 

 10 Pull-UPs

 10m Bear Crawl

 10 Toes-2-Bar

 10m Bear Crawl

 20 Box Jumps

 3 Shuttle RUNs

Monday

Service Cup Workout 1

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.

FUNday

2,000m ROW (50% effort)

5 by 5

EMOM for 10min:

 EVEN: 25 Double Unders

   ODD: 20 Hollow Rocks

Wednesday

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.

Registration 

Tuesday

EMOM for 10min on Treadmill:

  EVEN- Walk/Jog

    ODD- Walk Backwards

Turkish Get-UPs: 6-4-2-1-1

Toe-Taps from Box: 10-10-10-10

Monday

On September 8, 2014, while dealing with a disorderly subject creating a disturbance at the Gardens of Ashley River apartment complex, Charleston County Sheriff's Deputy Joe Matuskovic was killed and another Deputy was shot and injured. Charleston County Rescue Assistant Chief Larry Britton also passed away that night from natural causes while providing support to the officers on scene.

Joe was a great friend and Officer while serving at the City of Charleston Police Department, FLETC and the Charleston County Sheriff's Office. He lived life to the fullest and always found a reason to smile.  I will never forget that smile.
            
Our hearts go out to everyone that was involved or affected by this tragic incident, especially to the families of Joe Matuskovic and Larry Britton. 

They are missed, but NOT FORGOTTEN...

AMRAP in 20min of:
     9 Power Cleans (135/95)
     8 Burpees
   14 Toes 2 Bar 

   173m Shuttle RUN

FUNday

Rucking Stairs!

Thursday

EMOM for 20min alternate b/n:

   5 DB Incline Bench Press

 10 DB Tricep Kickbacks

TABATA…

Wednesday

9/11 Preparation:

STAIRS!

CrossFit Nutrition 

Nutrition 101: Part 1 – Calories

The lowly calorie is so very misunderstood. While we all know it's simply a unit of measurement for energy, originally defined as the energy needed to raise one liter of water by one degree Celsius, its application to human metabolism oversimplifies the complex biological systems that regulate our weight and energy balance.

Nutrition 101: Part 2 – Protein

Protein stands as the fundamental building block of the human body, forming everything from muscles and bones to enzymes and neurotransmitters through its component amino acids, nine of which are essential and must come from our diet. Protein is also probably one of the most common words you hear as a CrossFit athlete.

Nutrition 101: Part 3 – Carbohydrates

Carbohydrates give you quick fuel. Think of them as your body's gasoline. Simple carbs (like sugar in candy and fruit) give you fast energy that doesn't last long, while complex carbs (like those in whole grains and vegetables) provide slower, longer-lasting fuel. However, unlike protein (which provides essential amino acids) and fat (which provides essential fatty acids), there are no essential carbohydrates. Read on to find out. 

Nutrition 101: Part 4 – Fat

Fats, composed of carbon, hydrogen, and oxygen, provide 9 calories per gram, making them an efficient energy storage system that powers the body during rest and between meals while fulfilling critical functions beyond energy production. Unlike carbohydrates, certain fats are essential nutrients that the body cannot produce itself, while others contribute to hormone production, cell membrane integrity, and vitamin absorption.

Tuesday

  "TUMILSON"

Navy Chief Special Warfare Operator

(SEAL/Enlisted Surface Warfare Specialist) 

Jon T. Tumilson

Died August 6, 2011

Serving During Operation Enduring Freedom

8 Rounds for TIME:

 200m Run

 11 Burpee DB Deadlifts (2-60 lbs.)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye

FUNday

Practice like YOU Play!

        Speed or Load

Thursday

 For TIME:

  50 Deadlifts
  40 Pull-UPs
  30cal ROW  
  20 Toes-2-Bar

  10 Squat Cleans

RX= 186/125

Wednesday

Parking Garage WOD

 Weighted Relays…

Tuesday

 On a 1-minute clock for 6 rounds, complete:

20 Double-Unders
Max KB Swings in the remaining time

Rest 1 minute between rounds. Score is total number of kettlebell swings.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
On a 1-minute clock for 6 Rounds, complete:
20 single-unders
Max Russian KB Swings in the remaining time

Rest 1 minute between rounds. Score is total number of kettlebell swings.

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Monday

21-18-15-12-9-6-3 reps for TIME:

Knees-2-Elbows
DB Thrusters

RX= 35/20 DBs

FUNday

9/11 Event Preparation 

Thursday

 4 Rounds for TIME of:

 10 Air Squats

 10 Hollow Rocks

 10 Push-UPs

 10 Ring Rows

 10 Burpees

Wednesday

AMRAP in 21min of:

 10 Tire Flips

 10 Tire Jumps

 20 Toe Taps

 200m RUN

Tuesday

 Clean & Jerk: 2-2-2-2-2

Monday

AMRAP in 12min of:

3 Air Squats
3 AbMat Sit-UPs
3 KB Swings
6 Air Squats
6 AbMat Sit-UPs
6 KB Swings
9 Air Squats
9 AbMat Sit-UPs
9 KB Swings
… etc.

Continue to add 3 reps to each movement until time expires.

RX= 53/35  

‘Please slow down and move over.’ Wife of fallen SC trooper appeals to public

FUNday

35min Stair RUN

Thursday

 "TUMILSON"

Navy Chief Special Warfare Operator

(SEAL/Enlisted Surface Warfare Specialist) 

Jon T. Tumilson

Died August 6, 2011

Serving During Operation Enduring Freedom

8 Rounds for TIME:

 200m Run

 11 Burpee DB Deadlifts (2-60 lbs.)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Wednesday

Overhead Squat: 5-5-5-5-5

Ring Dips: 10-10-10

Tuesday

AMRAP in 20min of: 

   5 Pull-UPs

 10 Burpees 

 15 Hang Cleans (95/75)

 20 Bar-Over-Hops

 

Monday

Every 10min for 30min:

 500m ROW
 MAX Unbroken set of Wallballs

REST with the remaining time in the 10min interval.

FUNday

30min Stair RUN in Parking Garage

Never give up on your dreams. 

Keep coming back. 

Keep working hard.

Thursday

DB Incline Bench Press

 5-5-5-5-5

Tricep DB Kickbacks

 10-10-10-10

TABATA

 Flutter Kicks

 Double-Unders

Wednesday

7 Rounds for TIME:

  3 Shuttle RUNs

  4 Devil Presses*

  8 Pull-UPs

10 DB Step-UPS*

RX= 50/30s

Why Fatigue Management Must Be a Priority in Law Enforcement

The science is clear: sleep deprivation impairs performance as much as alcohol.

Tuesday

BOX Squats: 5-5-5-3-3-3

Surviving the Ambush Attack

"Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win."   -Sun Tzu

Monday

12-9-6-3-6-9-12

Reps for TIME:

 Thrusters (95/75)

 Bar Facing Burpees

       The Champions of our Sport

Women's podium

1. @tiaclair1 
2. @lucycampbell5
3. @oliviakerstetter

Men's podium

1. @jhopper3
2. @rickygarard
3. @spraguerrer

Team podium

1. CrossFit Oslo Kriger
2. CrossFit Mayhem
3. Camel City CrossFit

Spirit of the Games @colten_mertens

Rookie of the Year @mirjam_v.r