FUNDAY

5 Round MAX Effort:

 :20sec Sprint

 :40sec Recover/Walk

In Teams of 2

8 Rounds Per TIME:

 10 Pull-UPs

 20 Russian Twist

 10 Dips

 10 Snatches

 10 Burpees 

 20 BAR over HOPS

 20 KB Swings

Alternate after each movement 

Thursday

4 Rounds for TIME:

 Anchor RUN

 5 Man Makers (50/35s)

 20 Box Jumps

Why CrossFit Is the Best Sport-Specific Training (Even Though It's Not Sport-Specific)

Parents want to know what sport-specific training you offer for their athlete. Coaches promise specialized programs for every sport. But here's the truth: the best preparation for any sport isn't mimicking it in the gym; it's building comprehensive fitness through CrossFit's general physical preparedness.

Wednesday

Kettlebell

Complexes & Carry Variations 

5 by 5

“Winning the day isn’t about grand strategies or long-term plans. It’s about what you do today, right now, to be better than you were yesterday.”   GEORGE RAVELING

Tuesday

DEADLIFT: 2-2-2-2-2

EMOM for 10min:

 5 Squat Cleans

Monday

AMRAP in 20min:

 10 Pull-UPs

 15m Bear Crawl 

 10 Toes-2-Bar

 15m Bear Crawl

 5 Shuttle RUNs