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!