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.

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!

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

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

Monday

COMMUNITY CUP - WORKOUT 1

FUNday

For TIME:
 30 Deadlifts
 20 Hang Squat Cleans
 10 Shoulder-2-Overhead

RX= 205/145

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