For TIME:
50 Double-Unders
30 Ring Dips
50 Double-Unders
30 DB Box Step-UPs (50/35s)
50 Double-Unders
30 Burpees
50 Double-Unders
Cash OUT- 50 Hollow Rocks
6.25.2025
Thursday
6.24.2025
6.23.2025
Tuesday
AMRAP in 12min of:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Shoulder-2-Overhead
RX= 50/35s
6.22.2025
6.19.2025
6.17.2025
Wednesday
4 Rounds for Time:
10 Tire Flips
50m Farmer's Carry
50m SLED Push
50m SLED Pull
50m Farmer's Carry
20 Sledge Tire Strikes
6.16.2025
Tuesday
EMOM for 12min Complete:
EVEN- 5 FRONT Squats
ODD- 5 Devil Press
4 Factors of an Ambush
Complacency
Hesitancy
Lack of Situational Awareness
Lack of Proper Training
6.15.2025
6.12.2025
FUNday
10-8-6-4-2 reps for TIME:
Power Snatch (135/95)
Complete a 200-foot Shuttle RUN after each set to be completed in 25-foot segments.
6.11.2025
Thursday
- “Filthy 50”
- For Time:
- 50 Box Jumps (24/20)
- 50 Jumping Pull-Ups
- 50 KB Swings (53/35)
- 50 Walking Lunges
- 50 Knees-2-Elbows
- 50 Push Press (45/35)
- 50 Back Extensions
- 50 Wallballs (20/14)
- 50 Burpees
- 50 Double-Unders
Why We Train!
6.10.2025
Wednesday
EMOM for 20min Complete:
30 Double Unders
10 Dynamic Push-UPs
10 Medball Cleans
20 Hollow Rocks
"I live by two mottos: A disciplined person can do anything. Dare to do what you don't want to get what you do want."
Coach Dawn Staley
6.09.2025
Tuesday
CrossFit Community Cup Workout 2 
AMRAP following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max bar muscle-ups
Your score is the total number of reps completed.
♀ 75-lb barbell
♂ 115-lb barbell
6.08.2025
6.05.2025
6.04.2025
Thursday
21-18-15-12-9-6-3 Reps for TIME:
Bench Press (185/135)
Ski/Bike Calories
10 Things To Do Today:
1. Look for the positives
2. Believe in yourself and others
3. Be thankful
4. Learn, improve, grow
5. Encourage someone
6. Replace HAVE TO with GET TO
7. Focus on Solutions
8. Trust in positive intentions
9. Let go of things you can’t control
10. DO your best
6.03.2025
Wednesday
For TIME:
2,000m ROW
Every 90sec, including the start, perform 3 Wall Walks until you complete the ROW.
6.02.2025
6.01.2025
Monday
“Elizabeth”
21-15-9 Reps for TIME :
Cleans
Ring Dips
Grip Strength: The Test For Your Chances Of Living To 100
RIP Chief Kerik
5.29.2025
5.28.2025
5.26.2025
“MURPH”
Today, we honor Lt. Michael P. Murphy
“Murph”
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
300 Squats
Run 1 Mile
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Memorial Day
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”
John F. Kennedy
On Tuesday , we will honor Michael Murphy.
CrossFit introduced Murph as an official Hero workout in 2005. But the phenomenon of Memorial Day Murph was born organically within the affiliate community.
5.21.2025
Thursday
For TIME:
10-9-8-7-6….1
Bench Press (50% 1RM)
1-2-3-4-5….10
Pull-UPs
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.
5.20.2025
5.19.2025
Tuesday
E4MOM for 28min (7 RUNs):
200m RUN
“NOTHING WAS EVER GREAT UNLESS AT SOME POINT YOU DOUBTED YOUR ABILITY TO ACHIEVE IT."
OLLIE OLLERTON
Former Royal Marine Commander
5.18.2025
Monday
For TIME:
30 Toes-2-Bars
20 Burpees Over DB
10 Alternating DB Snatches
24 Toes-2-Bars
16 Burpees Over DB
8 Alternating DB Snatches
18 Toes-2-Bars
12 Burpees Over DB
6 Alternating DB Snatches
♀ 50-lb dumbbell
♂ 75-lb dumbbell
The price of freedom is eternal vigilance.
5.13.2025
Thursday
AMRAP in 20min of:
30-sec L-Sit Hold
30-sec Chin-Over-Bar Hold
30-sec Handstand Hold
30-sec Squat Hold30-sec L-Sit Hold
30-sec Chin-Over-Bar Hold
5.12.2025
Tuesday
E5MOM for 25min Complete:
5 Power Snatches
500m ROW/Ski
Rest with the remaining time in the interval.
5.08.2025
FUNday
In TEAMs of 2
3 Rounds for TIME:
50 Burpees
50 KB Swings (53/35)
50 Hollow Rocks
50 DB Thrusters (50/30s)
50 Pull-UPs
5.07.2025
Thursday
EMOM for 12min Complete:
5 Burpee Pull-UPs
25 Double Unders
10 DB Snatches (alternating, 70/50)
Alternate movements each minute
5.06.2025
5.05.2025
Tuesday
Speed & Sprint Drills
The Lost Art of Sprinting in CrossFit
CrossFit’s foundation of broad, general, and inclusive fitness requires more than just met-cons and heavy lifts; it demands speed. This article explores why sprinting is just as essential as strength training in developing GPP. Drawing from Tony Leyland’s foundational work, we dig into the powerful physiological and neurological benefits of sprinting and its impact on sport and real-world performance. If you want to be a faster, stronger, and more resilient athlete, it’s time to start sprinting.
5.04.2025
Monday
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
- . Wallball Shots: (Reps)
- . Sumo Deadlift High-Pull: 75 lbs. (Reps)
- . Box Jump: 20" box (Reps)
- . Push Press: 75 lbs. (Reps)
- . Row: calories (Cal)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
"Fight Gone BAD" is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight
5.01.2025
4.30.2025
4.29.2025
4.28.2025
4.27.2025
4.24.2025
FUNday
In TEAMs of 2…
AMRAP in 25min of:
10 Goblet Squats (53/35)
10 DB Snatches (55/35)
10 Dynamic Push-UPs
7 Supine Ring Rows
20 Double Unders
10 Wallballs
10 Burpees
1* Team member working at a time
Alternate after each movement
4.23.2025
Thursday
Plyometrics
Stairs
Balance / Coordination Drills
Double Unders
It doesn't matter if you yell Go Dawgs, War Eagle, Hook 'Em, Go Irish, or Roll Tide...
No matter the colors you wear or the stadium you call home, every college football fan should be standing with Josh Heupel today.
Because this weekend, he didn't just make a coaching decision - he made a stand.
A stand for what college football used to be, and what it still could be if enough of us care.
He stood up for crisp Saturday mornings in Knoxville, when you're walking into a tailgate with your kids - full of pride, tradition, and orange everywhere you look.
He stood up for late Saturday nights under the lights in Neyland, with your best friends beside you, watching a game that feels bigger than life.
He stood up for the culture this sport has created - one built on loyalty, legacy, and love for something.
Guys like Peyton Manning didn't wear the Power T for a paycheck. Hendon Hooker didn't stick around for a bidding war. They played for Tennessee - for what it meant.
And this isn't a criticism of the player, but the system that allows & promotes this behavior. You were warned this was coming. That NIL would tilt the balance.
That the game we love would start to lose its soul. And here we are — where the highest bidder can win, and jumping ship is just part of the process.
But this weekend, Josh Heupel said enough.
He drew the line. He chose Tennessee over transactions. Culture over contracts.
So whether you love Tennessee or love to beat them - respect the man who stood up for every fan who's ever poured their heart into this game.
Thank you, Coach Heupel.
For standing tall.
For reminding us why we fell in love with this sport in the first place.
Roll Tide. Go Vols. Go College Football.
4.22.2025
4.21.2025
Pat Tillman
Patrick Daniel Tillman
11/6/1976–4/22/2004
In 1998, Tillman was drafted into the NFL by the Arizona Cardinals. During his NFL career, he completed 2 Triathlons and received a graduate degree in American history. In May 2002, eight months after the September 11 attacks and after completing the fifteen remaining games of the 2001 season which followed the attacks (at a salary of $512,000 per year), Tillman turned down a contract offer of $3.6 million over three years from the Cardinals to enlist in the U.S. Army.
Pat, along with his brother Kevin, completed the Ranger Indoctrination Program in late 2002 and were assigned to the 2nd Ranger Battalion in Fort Lewis, Washington. He served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third-highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them."
7 Rounds For Time:
7 Deadlifts (315/205)
200m Sprint
15 Pull-Ups
45 seconds Rest
4.20.2025
4.15.2025
Wednesday
AMRAP in 10min of:
10 Push-ups
10 DB Snatches, right arm
10 Toes-2-Bar
10 DB Snatches, left arm
10 DB Snatches, right arm
10 Toes-2-Bar
10 DB Snatches, left arm
DB RX= 50/35
4.14.2025
4.13.2025
4.10.2025
FUNday
Active Recovery
4 Rounds:
1min Row
:30sec REST
1min Jump Rope
:30sec REST
1min Airdyne
:30sec REST
Easy-Moderate Effort
4.09.2025
4.08.2025
Wednesday
Incline Bench: 5-5-5-5-5
“5 by 5”
Every :30 for 10min:
5 Push-UPs
5 Curls
Tricep Kickbacks: 10-10-10-10
