August 5, 2019 Josh Rogers

For the people

Gary and Ed crushing some pullups





  • 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.
  • HERO MONTH WRAP… Nice job everyone!  It was a hell of a month.  You guys crushed it.  We didn’t hit all our faves though, so don’t be surprised if one pops up again soon!




S&P Cycle: squat – pull – press – PULL – off

A.   CrossFit Games Final Event “The Standard”

For time:

  • 30 clean and jerks (Grace, 135/95)
  • 30 muscle ups
  • 30 snatches (Isabel, 135/95)

B. 4 rounds

  • 1 min plank
  • 10 weighted situps




A. AMRAP in 20 min
800m run or row buy in
AMRAP w time remaining:
15 KBS
15 Goblet Squats
15 push ups
400m run or row

B. AMRAP in 20 min
800m run or row buy in
AMRAP with time remaining:
15 K2E
15 RDL
15 Box jumps
400m run or row

C. AMRAP plank in 3 min (goal is unbroken!)




Quote of the Day

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

Comment (1)

  1. R.O.

    Class WOD

    30 C&J’s @ 135
    15 MU’s
    30 Snatches @ 135
    15 Bar MU’s
    Total = 24 min

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