June 12, 2019 Josh Rogers

Dubs & DBs

Handstand walks for breakfast.




  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!




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

A. 5 rounds for time:

4 ring muscle ups
30 double unders
4 DB TGUs (50/35)
30 double unders
4 devils press (50/35)
30 double unders

B. 40 ab wheel reps




New C-sport strength cycle & time trial combo! week 1 of 4

A. 4 sets:
5 heavy bench press
10 RDL

B. Time Trial
Choose one, whichever you choose, you will retest each week
1k row
2k bike
800m run

C. 30-20-10
Weighted sit ups



Quote of the day

“You will never do anything in this world without courage.  It is the greatest quality of the mind next to honor.”  – Aristotle