June 10, 2019 Josh Rogers

strictly business

Running into the gym on Mondays like…




  • 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. (shoulder width grip) bench press: 10-8-6-4-AMRAP @ weight used for set of 10; rest 2-3 min

B. AMRAP in 20 min:

9/6 strict pullups
9 DB reverse lunges RT
9 DB reverse lunges LT
9 strict DB press
9 tall box jumps



40 min clock
ABCD are all 10 min AMRAP, no extra rest between
Begin each AMRAP with 400m run buy in

A. buy in
5 pull ups
10 push ups
15 air squats

B. buy in
5 lunges per leg
10 box jumps
15 sit ups

C. buy in
5 burpees
10 Cals
15 KBS

D. buy in
5 ab wheels
10 thrusters
15 side bends each side



Quote of the day

“Focus on the journey, not the destination.  Joy is found not in finishing an activity, but in doing it.”  – Greg Anderson