August 6, 2019 Josh Rogers

10-4 good buddy

Sandbag cleans!





  • CrossFit Games are done!!  Matt and Tia both win for the 3rd year in a row.  RPM athlete Noah Ohlsen (he’s in two of the posters on the gym wall) gave Matt all he could handle, but in the end it was Matt taking the gold.  Tia, on the other hand, looks unbeatable… kinda how Matt looked the last couple years.  New season starts with the new OPEN date in October!




S&P Cycle: squat – pull – press – pull – OFF

5 rounds, each for time:

  • 10 cal assault bike sprint
  • 10 burpees
  • 200m run
  • 10 KBS (70/53)

*rest 4 min bt rounds





A. AMRAP in 4 min (as a warm up)
10 banded hammer curls
10 band pull aparts
10 squats

B. AMRAP in 12 min
15 tri ext.
10 bench press
200m row

C. AMRAP in 12 min
10 back ext.
10 weighted squats
200m run

D. AMRAP in 12 min
15 side bends each side
1 min plank
10 cal bike




Quote of the Day

“The successful warrior is the average man, with laser-like focus.” – Bruce Lee

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