Tuesday

Front Squats: 5-5-5-5

        

             then...

EMOM for 10min Complete:

  5 Squat Cleans*

*Go light and focus on technique

Monday

AMRAP in 20min of:
 10 Push Presses (95/65)
 10 KB Swings (53/35)
 10 Box Jumps (24/20)

Mindset: Your mental game is huge. There is a ton of ups and downs in a given workout or week with emotions. Know what you are doing on the front-end during your warm-up to emotionally and mentally prepare to attack each workout. Visualize yourself completing the movements.

FUNday

4 Rounds for TIME:

 Building RUN

 20 KB Swings

 20 Hollow Rocks

Thursday

Elizabeth

21-15-9 reps for time of:
 Cleans
 Ring dips

Men: 135 lb.
Women: 95 lb.

“I thought that anything left you flat on your back looking up to the sky asking, what the f*** happened to me, deserves a female name.” 

– CrossFit founder, Greg Glassman.

Wednesday

In TEAMs of 2...

AMRAP in 25min of:
   5 Pull-UPs
 10 Push-UPs
 15 Squats

*1 TEAM member working at a time
Alternate after each movement

The Vast Influence of Testosterone on Our Bodies, Minds, and the World We Live In

Tuesday

Bench Press Program- based on your 1RM from last week
Accessory Work

"The only limits in your life are those that you set yourself." - Celestine Chua


























"The only limits in your life are those that you set yourself." - Celestine Chua

Monday

For TIME...

30-20-10 reps of:
 DB Thrusters (35/25s)
 Toes-2-Bar

The 7 Most Important Unspoken Laws of Crossfit