ANNOUNCEMENTS
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2 SETS
20 Band Pull-Aparts
20 Hollow Body Flutter Kicks
Immediately Into…
AMRAP in Time Remaining of
10 Alt. Groiners
10 Up-Downs
10 Hollow Rocks
On a 8:00 Clock…
Can you hit 100m EXACTLY without going over or under?
If you go over, perform 3 Burpees.
If you fall short, perform 10 Sit-Ups.
100 Burpees*
Immediately Into...
AMRAP in Remaining Time of:
18 Russian KB Swing (70/53)|(53/35)
9 Toes to Bar
*8:00 Cap on Burpees. Weight vest optional for Burpees only.
(Score is Rounds + Reps)
12/10 Cal Row
50 Single Unders
10 Barbell Strict Press w/ :01 Pause OH
Into...
2 ROUNDS
12 Alt. Back Rack Elbow Punches
10 Up-Downs
8 Barbell Push Press
6 Tall Jumps w/ :01 Pause in Catch*
*Jump up tall, fully extending the hips, and land in a Quarter-Squat stance.
Build to a Heavy Complex of:
1 Push Jerk
+
1 Split Jerk
(Score is Weight)
50-50-50-50
Double Unders
40-30-20-10
Cal Row
10-10-10-10
Push Jerk (155/105)|(115/75)
(Score is Time)
20 Alt Groiners
18 Alt Plank Shoulder Taps
16 Alt Cossack Squats
14 Air Squats
12 Hollow Rocks
10 Jumping Squats
Bike in Remaining Time…
Build to today's heavy triple.
*Between sets, complete 10 Perfect Hollow Rocks
(Score is Weight)
20-15-10-15-20
Hang Power Clean (95/65)|(65/45)
Back Squat
*Perform 3 Up-Downs every time the barbell touches the ground.
(Score is Time)
1:00 Bike (EZ-Mod)
5 Inch Worms + Push-Up
10 Step Overs
15 Jumping Jacks
20 Shoulders Taps
25/20 Cal Bike
25 Hand Release Push-Ups
25 Box Jump Overs (24/20)
(Score is Rounds + Reps)
10/10 Banded Anti-Rotation
10/10 Plate Around the World (Athlete Choice, Light)
-Rest As Needed b/t Sets-
(No Measure)
Into…
2 ROUNDS
10 BB Good Mornings
10 Hollow Rocks
:10 Bar Hang
Into…
2 ROUNDS
8 BB RDL
8 BB Bent Over Row
8 Scap Pull-Ups
MIN 1 - 3 Kip Swing + 1 Chest to Bar or Pull-Up*
MIN 2 - 5 Tempo Deadlift (21X1)**
*Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill
**Building to or above workout weight
(No Measure)
• 15 Chest to Bar Pull-ups
• 15 Deadlift (185/125)|(155/105)
• 400m Run
(Score is Time)
then...
2 ROUNDS
8 Up-Downs
8 KB Deadlift
8 Scap Pull-Ups
then...
2 ROUNDS
6 Burpees
6 Russian KB Swings
3 Strict Pull-Ups or 6 Ring Rows
Build to Your Workout Weight
• 150 Double Unders (sub 200 Singles)
• 50 Pushups
• 15 Power Cleans 185/125
:30 Row (EZ-Mod)
15 Jumping Jacks
10 Scap Pull-Ups
2 ROUNDS
:30 Row (Mod-Hard)
10 Ring Rows
5 Hanging Knee Tucks
2 ROUNDS
10 KB Swings
5 Pike HSPU
AMRAP 24:
3 Strict Handstand Pushups
6 Strict Pullups
9 Toes to Bar
12 Russian Kettlebell Swings (70/53)
15 Calorie Row
Partner A will do 3 handstand pushups, Partner B does 6 pullups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand pushups, and so on for the duration of the 24 minutes.
3 Strict Handstand Pushups
9 Toes to Bar
15 Calorie Row
6 Strict Pullups
12 Russian KB Swings (70/53)
20 Band Pull-Aparts
20 Air Squats (EZ)
20 Banded Face Pulls
20 Scap Push-Ups
20 Alt. Groiners
Max Push-Up to Pike in Remaining Time...
AMRAP x 8 MINUTES
10 Ring Dips
15 Wallballs (20/14)|(14/10)
20 Medball Walking Lunges*
-Rest 1:00 b/t Sets-
*Medball held in Bear Hug.
(Score is Rounds + Reps)
50 Russian Twists*
25 Med-Ball Weighted Sit-Ups
50 Russian Twists*
*Weighted Optional.
(Score is Time)
Murphin’ on Memorial Day in honor of all our fallen soldiers. 🇺🇸
We’re grateful for all those who have given their lives defending and promoting the freedoms we enjoy.
Hi friends! We have Murph coming up on Monday! Heats kick off at 8:00am, 9:15am, and 10:30am. As always, we'll have lots of scaling options so that everyone can get a great workout. See you there!
We’re super proud to announce that Coach Kayla Donahue is officially a CrossFit Level 2 Trainer! Help us in congratulating her for completing the course at CrossFit Mudtown.
We can’t wait for her to teach us what she learned so we can all be a little bit better. 👊🏼
Congratulations, Coach Kayla!
Congrats Kayla! Woohoo!
Awesomesauce!!! Love seeing more knowledge and experience hitting the floor at CFC.
Coach Kayla Donahue!!!
You go girl ❤️
17.1, We thought we left you back in 2017. It was not good to see you, old friend. 😐
Your new name, 21.2, did not fool us. We knew what you were.
And for those who met you for the first time, they didn’t like you either.
☝🏼So we tell you now, we move on and hope to never see you again 🤣.
Anyone else wondering if they’ve ever spent this much time upside down? 🤸🏼♂️🤸🏽♀️
21.1 was a new experience with wall walks appearing for the 1st time in the CrossFit Open! Two more weeks to go and we can’t wait to see what Dave Castro has in store for us next.
It feels great to be back and have a goal to work towards! Cheers to Open Season, Friends! 🤜🏼🤛🏼
Hustle so hard your shoes can’t keep up. 🏃🏾♂️💨
Rochard Moricette came to put in work today! That’s the grind we love to see- especially to kick off the week of the CrossFit Open. Shout out to everyone who made it in to the gym today.
Here’s our pre-game to the Super Bowl. 💪🏼
We call this Sunday Funday! Coach Philip programs, we show up and throw down. Anyone and everyone is welcome! Want to join? Sign up for next Sunday’s Open Gym and see what it’s about.
Now... to watch some football. 😉🏈 Who is your team? Comment below.
Happy Monday, Friends! Help us give a warm welcome to the newest member of our Fit Fam, Coach Haley Bosco
She comes to us from Boise, Idaho and has been CrossFitting since May 2015.
These were her very 1st two classes this morning. 💪🏼 She’ll be coaching in the a.m. moving forward. So, sign up and throw down with her. If you see her this week, be sure to welcome her. 🤗
Today we said goodbye to Coach Davis during his last two morning classes. We‘re sad to see him go, but we’re excited to see him embark on a new journey at his own gym- CrossFit Waymaker.
Before you go, we’ve got to say thank you. Thank you for making goofy jokes, waking up so early, giving it your all to teach us and for being more than just a coach.
We’ll all remember the times when we’re ready to start the WOD but Davis is still chatting it up with everyone getting to know them on a deeper level.
You’re more than just a coach to us- you are a friend and our family.
We wish you the best of luck, big guy but we know you don’t need it. You have a heart of gold.