Monday

21-15-9 Reps for Time:

 Deadlifts (225/155)

 Pull-UPs

“We came here for rings, not watches”

                                 ~ Dan Hurley

FUNday

Tabata…

 Squats 

 Push-UPs

 Lunges

 Sit-UPs

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

 GO…Ruck!

Tuesday

5 Rounds for Quality:

 20sec L-Sit Hold

 30sec Handstand Hold

Balance Drills & Mobility

Monday

8 Rounds for TIME:

 Anchor RUN

 10 Burpee Box-Overs

 10cal Bike/Ski/ROW

   6 alternating DB Snatches (75/50)

Thursday

Every 5min for 7 Sets, for LOAD:
 3 Push Presses 
 2 Push Jerks
 1 Split Jerk 

Add weight each set.

Wednesday

1 Hour Ruck.

Tuesday

“Volkswagen”

21-15-9 Reps for TIME:

 Bench Press (BW)

 Pull-UPs

Monday

2025 Police & Fire Games

Event 1 

3 Rounds For Time: 

 21 Power Snatch 

 21 Assault Bike Calories*

 21 Thruster 

Loads: 75/55

*Substitute- Row/Ski

FUNday

Annie

50-40-30-20-10 reps for TIME:
Double-Unders
AbMat Sit-UPs

Thursday

For TIME:
10-8-6-4-2 reps
 Front Squats
20-16-12-8-4 reps
 Lateral Burpees-over-Bar

10-8-6-4-2 reps
 Power Cleans

Wednesday

Back Squat 8-8-8-8-8

UFC Fighters... 

Across drills and demonstrations, the athletes will break down how they manage intensity, conserve energy, and make split‑second decisions when everything speeds up. The goal isn’t to turn agents into fighters; it’s to translate proven training rhythms and mental frameworks from the fight game into the realities of fast‑moving law‑enforcement work.

Tuesday

For TIME:
 400m RUN
 30 Toes-2-Bar
 400m RUN
 10 Wall Walks
 400m RUN
 30 Toes-2-Bar
 400m RUN

Monday

4 Rounds for REPS:

 :40 sec DB Push Presses

 :20 sec REST

 :40 sec DB Deadlifts

 :20 sec REST

 :40 sec Double-Unders

 :20 sec REST

DB RX= 50/35s

Training for Power: Why Speed Matters for Police Tactical Skills

Thursday

 

Tuesday

Death by 10m

AMRAP in 20min of:

 10 Toes-2-Bar

   3 Shuttle Runs

 20m Bear Crawl

 20m Lunges

Monday

Quarter Gone Bad

5 Rounds for MAX Reps:
 15 seconds of Thrusters (135/95) 
 45-second Rest
 15 seconds of Pull-UPs
 45-second Rest
 15 seconds of Burpees
 45-second Rest

FUNday

In TEAMs of 2

For TIME:

 70 Deadlifts (135/95)

 50 Box Jump Overs

 30 Pull-UPs

 20 Front Squats (135/95)

 20 Push Press (135/95)

 70 Hollow Rocks

 50 Hand Release Push-UPs

 30 Power Cleans (135/95)

 20 Double Unders

 10 Walk Walks 

Work at the same time to complete Reps 

The two most important days in your life are the day you were born and the day you find out why.

                                                               -Mark Twain

Thursday

AMRAP in 20min of:

 10 IN and OUT Tire Flips

 Chow Hall Shuttle 

 10 Sledge Hammer Strikes

 20 Box Jumps

 

March Forth

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

Handstand Holds

Bar Hangs

Ring Holds

Front Rack Hold

“Life Is Difficult and You Just Keep Going”

On Feb. 15, 2018, Diana Jordan was attacked by her soon-to-be ex-husband. He shot a bullet into her femoral artery.

Jordan died five times while at the hospital. She was put on a ventilator, had multiorgan failure, was put on dialysis, and had sepsis twice. 

After 30 operations within the first six weeks after her attack, leading to the amputation of her left leg at the hip joint, Jordan spent the next four months in the hospital fighting for her life. 

Tuesday

4 Rounds for TIME: 

 Anchor RUN 

 5 Devil Presses (50/30s)

 10 Pull-UPs

 30 Double Unders

Monday

Open Workout 26.1

For TIME:
 20 Wallballs
 18 Box Jump-Overs
 30 Wallballs
 18 Box Jump-Overs
 40 Wallballs
 18 Med-Ball Box Step-Overs
 66 Wallballs
 18 Med-Ball Box Step-Overs
 40 Wallballs
 18 Box Jump-Overs
 30 Wallballs
 18 Box Jump-Overs
 20 Wallballs

♀ 14-lb medicine ball to a 9-foot target and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target and a 24-inch box

Time cap: 12 minutes

FUNday

Partner WOD

20 Rounds for TIME:

 5 Power Cleans

 5 Front Squats

 5 Push Press

Load: TBD

Thursday

Service Cup Workout 2

AMRAP IN 20min of: 

 20/16-Calorie ROW

 50-Foot Farmers Carry

The farmers carry should be completed as 25 feet out and 25 feet back. Each 25-foot section counts as 1 rep.

Add 50 feet to the farmers carry each Round.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Wednesday

1 Hour Ruck

Remember you are not the thoughts you THINK. You are the thoughts you BELIEVE.

Tuesday

Balance…

BOX Backwards Toe Taps

 10-10-10-10 (each leg)

Single Leg Deadlifts 

 10-8-6-4 (each leg)

Banded Bench Press 

 10-10-10-10

Banded Back Squats 

 10-10-10-10

Monday

Open Workout 18.1

AMRAP in 20min of:

  8 Toes-2-Bar

10 1-DB Hang Clean and Jerks*

14/12 Calorie ROW

*DB-50/35, 5L+5R

Thursday

Deadlift: 10-10-10-10

E2MOM for 20min Complete:

 10 Clean & Jerks

 50 Double Unders

Alternate b/n movements E2M

Wednesday

2 Hour Ruck

Tuesday

Warm-Up- 1 Mile Run

In Teams of 2…

10 Rounds for TIME:

 10 Box Jumps

 20 Russian Twist

 10 Dips

 10 Snatches

 10 Burpees

 20 20 Bar Hops

 10 1am KB Thrusters

FUNday

DB WOD

10 Rounds for TIME:

  5 Devil Presses

10 DB Rows

  5 DB Deadlifts 

10 DB Push-UPs 

DB LOAD- TBD

Thursday

1 Hour Ruck

Sleep…

• + rejuvenates the body
  + boosts brain function
  + supports the immune system
  + regulates hormones

Consistent, quality sleep is the foundation of well-being and longevity. 

Why Do Skiers Drink Hot Sauce?

Wednesday

On Treadmill…

 EMOM for 10min Complete:

  EVEN- Walk

    ODD- Walk Backwards 

 3 Rounds for Quality:

  20sec L-Sit Hold

  30sec Handstand Hold

Tuesday

For TIME:

 50 Step-UPs  

 50 V-UPs

 50 Step-UPs  

 50 KB Swings

 50 Step-UPs  

 50 Hollow Rocks

 50 Step-UPs  

 400m RUN 

  Architectural Resilience

Monday

For TIME:

 Bench Press (50% 1RM)

  10-9-8-7-6….1

 Pull-UPs

  1-2-3-4-5….10

FUNday

Kettlebell Partner WOD 

7 Rounds or TIME:

 7 Dual Cleans

 7 KB Burpee Deadlifts

 7 1arm Snatches (each side)

 7 KB Box Step-UPs 

 7 Reverse Lunges (each side)

 7 Gorilla Rows (each side)

 7 Devil Presses

*Alternate after every Movement 

Top enlisted leader in the Air Force explains why he wears his father’s service pin

Thursday

For TIME:
 30 Russian KB swings
 30 Goblet Squats
   5 Turkish Get-UPs, right arm
   5 Turkish Get-UPs, left arm
 20 Russian KB swings
 20 Goblet Squats
   4 Turkish Get-UPs, right arm
   4 Turkish Get-UPs, left arm
 10 Russian KB swings
 10 Goblet Squats
   3 Turkish Get-UPs, right arm
   3 Turkish Get-UPs, left arm 

Wednesday

EMOM for 20min Complete:

:45sec Bar Hang

 10 GHD Situps  

:45sec KB Front Rack Hold (70/53s)

 10 Medball Slams

 20 Toe Taps

Tuesday

In TEAMS of  2…

20 Rounds for TIME:

  3 Deadlifts (275/185)

  6 Burpees Over Bar 

  9 Wallballs

Monday

1 Hour Ruck

Watch out for ICE!

FUNday

“5 by 5”

Every :30 for 10min:

 5 Push-UPs

 5 Curls

Balance Drills

GHD

Thursday

Wednesday

 1 Hour RUCK.

Tuesday

1,000 ROW

Belt Squats

MAX Pull-UPs

Monday

EMOM for 25min:

    4 Devil Press

   8 Front Squats

 12 Push-Ups

 16 Lunges 

 20 Hollow Rocks

1 Movement each minute 

FUNday

Belt Squats 

Deadlifts

GHD

Thursday

For TIME:

 Anchor RUN
 50 DB Bench Presses (50/30s)
 Anchor RUN

 Ring Push-UPs
 Anchor RUN

 50 HR Push-UPs

Wednesday

1 Hour RUCK

Tuesday

AMRAP in 20min:

  4 DB Thrusters (50/35s)

  6 Toes-2-Bar

24 Double-Unders 

FUNday

EMOM for 30min:

 15cal Airdyne

 20 Push-UPs

 15cal ROW

 10 Pull-UPs

 15cal SKI

 25 Squats

Thursday

Back Squat: 5-5-5-5-5

Single Leg Deadlifts: 10-10-10

Balance Drills

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

Wednesday

5 Rounds for TIME:

20/15cal Row/Ski/Bike

10 Hang Power Cleans (135/95)

  5 Shuttle RUNs

Tuesday

AMRAP in 20min of:

 200m RUN
 200’ DB/KB OH Carry (40/25)  
 200m RUN 
 20 HR Push-UPs

Monday

30-24-18-12-6 reps for TIME of:
 Calorie ROW
 Burpees over Rower
 Alternating DB Snatches (50/35)

FUNday

 Tires.

Thursday

E2MOM for 20min alternate b/n:

 5 Push Press

 5 Deadlifts 

Wednesday

1 Hour RUCK

Bring a pack or something to carry a load  

Tuesday

For TIME:
30 KB Swings
30 Goblet Squats
  5 Turkish Get-UPs, right arm
  5 Turkish Get-UPs, left arm
20 KB Swings
20 Goblet Squats
  4 Turkish Get-UPs, right arm
  4 Turkish Get-UPs, left arm
10 KB Swings
10 Goblet Squats
  3 Turkish Get-UPs, right arm
  3 Turkish Get-UPs, left arm 

KB Load TBD

Training Through Injury: Smart Strategies to Stay Fit and Recover Faster

If you get injured, your priority should be maintaining as much fitness as possible while allowing your body to heal. Instead of completely resting, adapting your training can help minimize fitness loss and prevent long-term setbacks. Strategies such as varying exercises, adjusting range of motion, and modifying tempo allow you to work around injuries safely. For more significant injuries, training surrounding muscles, focusing on cardiovascular fitness, and using contralateral training can support recovery. By staying active and making smart modifications in CrossFit classes, you can continue progressing your fitness without worsening your injury.

Man-UP Monday

12 Rounds for TIME, starting with 1 and adding an exercise each Round:
  1 Wall Walks
  2 Burpee Pul-UPs
  3 Ring Dips
  4 Push-UPs
  5 Lunges
  6 Back Squats (135/95)
  7 Sit-UPs
  8 Tuck Jumps
  9 Box Jumps
10 Broad Jumps
11 Penny Flips (45/25)
12 Pistol Squats

2026!