August 9, 2019 Josh Rogers


Couch stretch goin down.





  • 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

A. 5 rounds for time:
10-8-6-4-2 bench press (70-75%)
10-8-6-4-2 clapping pushups

B. 21-15-9

ring dips
SA KB snatch ea side (53/35)

C. 5 min plank hold – 30 double wave battle rope each break





A. :40 @ each x 4 rounds
Battle rope- alt. wave
Walking lunges

B. :40 @ each x 4 rounds
Battle rope- Egg beater
Sit ups
Air squats

C. For time:
50 HR push ups
—400m run
50 cal row
—400m run
50 Burpees
—400m run
50 Step ups 25/25
—400m run



Quote of the Day

“The more you sweat in peace, the less you bleed in war.” – Norman Schwarzkopf  (Also Fred Staub)