September 30, 2019 Josh Rogers

One Fast Minute

Crew team!


Things to know…

  • The Open Starts Oct. 10th!  In its first-ever Fall edition, the new CrossFit Open time of year is here!  5 weeks, one workout per week. No biggie right??? …Right! So go ahead and register here!  We will be reprising our Friday Night Lights each week for 5 weeks, which means all classes on Friday afternoon/evening will be replaced with our OPEN house (5-7pm), which will include both scaled and Csport versions of the workout. Everyone is invited! So come down Friday nights beginning Oct. 11th to get that workout done, do some judging, and cheer on your friends.





S&P Cycle: SQUAT – pull – press – acs – off

A. OHS: to a heavy single

B. 5 rounds for time:
14 pullups
12 push press (95/65)
10 box jumps (24/20)
rest exactly 1 min



A. 3 sets:
max reps push ups
max reps single arm rows per side
rest as needed

B. 3 sets:
15 weighted squats
AMRAP jumping lunges in :30 as possible

C. 15, 12, 9, 6, 3
Bench press
Cal row

D. 15, 12, 9, 6, 3
Weighted sit ups
Cal bike
:40 plank each round

Quote of the Day

“Go and get your things. Dreams mean work.”  – Paulo Coelho