FUNday

 AMRAP in 20min of:

 10 Wallballs

   5 Devil Presses

 20 Russian Twist

 20 Bar-Over-Hops

 10 Hang Cleans

Thursday

  “HELEN”

3 Rounds for TIME of: 

 400m RUN

 21 KB Swings (53/35)

 12 Pull-UPs

Struggle leads to strength. 
Adversity leads to growth. 
Obstacles lead to improvements. 
Setbacks lead to comebacks. 
Tests lead to testimonies. 

The challenges you face are part of the growth plan for your life.

- Jon Gordon / @jongordon11

Wednesday

 Front Squat: 10-5-5-5-3-3-3

      Finding Strength in Tragedy

Tuesday

10 Rounds for TIME of: 

 2 Wall Walks

 25 Double Unders

Monday

Barbara

5 Rounds, each for TIME:
 20 Pull-UPs
 30 Push-UPs
 40 Sit-UPs
 50 Squats

REST precisely 3 minutes between Rounds.

The CrossFit workout "Barbara" comes from the first set of six "Girl" benchmark WODs introduced by CrossFit founder Greg Glassman in 2003, appearing on the CrossFit website on July 13, 2003.

FUNday

 2,000m ROW (smooth pace)

“5 by 5”

Every :30 for 10min:

 5 Push-UPs

 5 Curls

Thursday

 

Cold Plunge Benefits vs. Risks: Is Cold Plunging Right for You?

10 Rounds of:

 :30sec 25m Shuttle Run

 :30sec Rest

10 Rounds for TIME: 

 200m Sprint

   50m Farmers Carry (Loads TBD) 

The Ready State & The Starrett System

You can’t treat mobility, strength, sleep, stress, and recovery as separate buckets - they’re linked. Push too hard on one without paying attention to the others and the whole thing tips over. The upside is that the opposite is also true: get the basics like sleep and daily movement in place, and the ripple effects are huge. The takeaway? Instead of chasing isolated fixes, look for leverage points in your own health system. Where can a small, consistent shift like walking more, doing five minutes of mobility, or protecting your sleep cascade into everything else? That’s systems thinking in action.