Blog Week of 4-21-2025

Quote of the Week 4-21-2025

‍

“Progress, not perfection”

‍

NEWS

‍

Welcome back friends! First and foremost; I just want to say how lucky and blessed I feel to have been serving this Community for nearly two decades. This has been a powerful and meaningful journey and I thank you all SO damn much for supporting the dream. I want to share our vibes with everyone that is ready, which is why all this month and next I am giving you each a free day pass to bring a friend. If someone you know is scared to try, burnt out on CrossFit, or even burnt BY CrossFit please- send them in to chat. Let’s show them why what we do is so different and special. 

‍

PROGRAMMING

‍

Oh dear I hear the PR bell ringing already. Get ready for some HEAVY singles. If you worked hard these past few weeks a new one rep max is in your immediate future. Let’s celebrate the wins together. 

‍

HIT IT HARD FOR SOME PRS!

‍

Monday

Strength

15 Mins PR

Squat Snatch

Metcon

9-7-5

Squat Snatch (CC)

Bar MU

30-30-30

Air Squat

Tuesday

Strength

15 Mins PR

Split Jerk

Metcon

AMRAP 15

1 C&J (AHAP)

5 HSPU

10 HR Push-ups

15 Doubles

Wednesday 

Strength

15 Mins PR

Pendlay Row

Metcon

“Eikcaj” 

30 Pull-ups

50 Thrusters (45#/35#)

1000m Row 

Thursday

Strength

Core Circuit 

Metcon

6 Rounds

200m Run

6 Burpee-T2B

6 KBS

Friday

Strength

15 Mins PR

Squat Clean

Metcon

10-9-8-7-6-5-4-3-2-1

Power Cleans (CC)

Box Jumps

‍