20.5 Recap & Review + Final Standings

Week 5 Recap & Review 

Top 3 RX Women: Coach Lauren, Coach Allie, Jenny Dobrea
Top 3 RX Men: Coach George, Chris Reynolds, Jon Miller 
Top 3 SCALE Women: Paula Harmon, Sara Dye, Stephanie Margaritakis 
Top 3 SCALE Men: Brent Gill, Erik Antibus, Scott Miller

Week 5 of the Open delivered the movements we knew were coming in a completely unprecedented way; wall balls, rowing, and ring muscle ups- BUT for the first time ever, Mr. Castro allowed athletes to partition the work anyway, making 20.5 a massive strategy test. 

We saw some unique ideas and tons of exciting performances during our last FNL:

  • Coach George finished the entire workout in a flash, then repeated to finish more than 2 minutes faster, clinching a top 100 finish in the State of Ohio.
  • RTC body doc, Andrea Harris, flew through the walls balls and rowing then soared to the top of the rings, sealing a tip 100 finish in the State as well.
  • Paula Harmon finished the workout in lightning fast time, securing her the NUMBER ONE spot in the scaled Ohio division! 

Other Notables:

  • Amy Antibus achieved her first RX chin over the bar pull-up without any assistance. Congrats Amy!
  • Power rangers and A-team both racked up 21 points just for FULL team participation in FNL!

Team Recap

  1. Team POWER RANGERS: 40 pts 
  2. Team GHSTBUSTERS & Team A TEAM: tied with 31 pts each
  3. Team NINJA TURTLES: 22 pts
  • Week 5 Best Dressed Team Award goes to TEAM POWER RANGERS
  • Week 5 Best Spirit Team Award goes to TEAM GHOSTBUSTERS

Overall Standings after 5 Weeks:

  1. A-Team: 171 pts 
  2. Ghostbusters: 170 pts
  3. Power Rangers: 162 pts
  4. Ninja Turtles: 124 pts

What a race to the end!!!! A-Team takes the overall 2020 Intramural Open victory over Ghostbusters by 1 precious point!!! Congratulations A-Team and everyone that participated in our first intramural Open!!

11.18.19

Monday, November 18, 2019

Reminder: NEW NIGHT SCHEDULE STARTS TONIGHT!!! 4:30 / 5:30 / 6:30

WORKOUT OF THE DAY

"Randy Savage"

Macho Man Complex
5x on the 2:00 
3 Power Cleans
3 Front Squats
3 Push Jerks

THEN

“Randy Savage”
AMRAP 12:
3 Rounds of “”Macho Man”” (175/125)
5 Toes to Bar
5 Chest to Bar
5 Bar Muscle Up

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

"Randy Savage"

Macho Man Complex
5x on the 2:00 
3 Power Cleans
3 Front Squats
3 Push Jerks

THEN

“Randy Savage”
AMRAP 12:
3 Rounds of “”Macho Man”” (135/95)
15 Toes to Bar

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

"Randy Savage"

Macho Man Complex
5x on the 2:00 
3 Power Cleans
3 Front Squats
3 Push Jerks

THEN

“Randy Savage”
AMRAP 12:
3 Rounds of “”Macho Man”” (95/65)
15 Toes to Bar

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

11.17.19

Sunday, November 17, 2019
WORKOUT OF THE DAY

"Lynne-sanity"

5 Rounds:
Max Bodweight Bench Press
Max Strict Pull-ups
400 Meter Run

"Lynne-sanity"

5 Rounds:
Max Bodweight Bench Press
Max Strict Pull-ups
400 Meter Run

"Lynne-sanity"

5 Rounds:
Max Bodweight Bench Press
Max Strict Pull-ups
400 Meter Run

11.16.19

Saturday, November 16, 2019

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

WORKOUT OF THE DAY

"4th Down"

AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (115/85)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (135/95)

"4th Down"

AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)

"4th Down"

AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)

11.15.19

Friday, November 15, 2019

“One of the sincerest forms of respect, is actually listening to what another has to say.” - Brian McGill

WORKOUT OF THE DAY

"Power Bar"

Power Clean Complex
Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean

“Power Bar”
AMRAP 12:
9 Hang Power Cleans (185/125)
12 Push-ups
15 Deadlifts (185/125)

"Power Bar"

Power Clean Complex
Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean

“Power Bar”
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)

"Power Bar"

Power Clean Complex
Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean

“Power Bar”
AMRAP 12:
9 Hang Power Cleans (105/75)
12 Push-ups
15 Deadlifts (105/75)

11.14.19

Thursday, November 14 2019

“When you have one foot in the past, and one in the future, you piss on the present."" - Dan Harris

WORKOUT OF THE DAY

"Climbing Annie"

12 min emom
min 1: rope climb practice
min 2: muscle up practice

THEN

10-20-30-40-50
Double Unders
AbMat Sit-ups

After Each Set:
Rope Climbs (1-2-3-4-5)

"Climbing Annie"

12 min emom
min 1: rope climb practice
min 2: muscle up practice

THEN

10-20-30-40-50
Double Unders
AbMat Sit-ups

After Each Set:
Rope Climbs (1-2-3-4-5)

"Climbing Annie"

12 min emom
min 1: rope climb practice
min 2: muscle up practice

THEN

10-20-30-40-50
Double Unders
AbMat Sit-ups

After Each Set:
Rope Climbs (1-2-3-4-5)

11.13.19

Wednesday, November 13, 2019

“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” - Daniel Pink

WORKOUT OF THE DAY

"Step Aerobics"

Back Squat Complex

Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

“Step Aerobics”

3 Rounds For Time:
30 DB Lunges (70/55)
20/14 Calorie Assault Bike
10 Single Dumbbell Box Step-ups (Each Side)

Box: 24/20
Dumbbell: 70/50

"Step Aerobics"

Back Squat Complex

Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

“Step Aerobics”

3 Rounds For Time:
30 DB Lunges (53/35)
20/14 Calorie Assault Bike
10 Single Dumbbell Box Step-ups (Each Side)

Box: 24/20
Dumbbell: 50/35

"Step Aerobics"

Back Squat Complex

Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

“Step Aerobics”

3 Rounds For Time:
30 DB Lunges (45/25)
20/14 Calorie Assault Bike
10 Single Dumbbell Box Step-ups (Each Side)

Box: 24/20
Dumbbell: 30/20

11.12.19

Tuesday, November 12, 2019

“Waste No More Time Arguing What A Good Person Should Be. Be One.” - Marcus Aurelius

WORKOUT OF THE DAY

"Piggy Back"

6:00 AMRAP
toes to bar
2-4-6-8-10…
handstand pushups
3-6-9-12-15…

THEN

5 Rounds -1 EVERY 4:00
12 Alternating Dumbbell Snatches (70/50)
12 Lateral Burpees Over Dumbbell
15/12 calorie row

"Piggy Back"

6:00 AMRAP
toes to bar
2-4-6-8-10…
handstand pushups
3-6-9-12-15…

THEN

5 Rounds -1 EVERY 4:00
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
15/12 calorie row

"Piggy Back"

6:00 AMRAP
toes to bar
2-4-6-8-10…
handstand pushups
3-6-9-12-15…

THEN

5 Rounds -1 EVERY 4:00
12 Alternating Dumbbell Snatches (35/25)
12 Lateral Burpees Over Dumbbell
15/12 calorie row

11.11.19

Monday, November 11, 2019

Happy Veterans Day!

WORKOUT OF THE DAY

"Jack"

Pressing Complex
5 sets of
1 push press +1 push jerk + 1 split jerk
set 1: 65%
set 2: 70%
set 3: 75%
set 4: 80%
set 5: 85%
complete a set every 2:00

“Jack”
AMRAP 20
10 Push Press (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24/20)

"Jack"

Pressing Complex
5 sets of
1 push press +1 push jerk + 1 split jerk
set 1: 65%
set 2: 70%
set 3: 75%
set 4: 80%
set 5: 85%
complete a set every 2:00

“Jack”
AMRAP 20
10 Push Press (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24/20)

"Jack"

Pressing Complex
5 sets of
1 push press +1 push jerk + 1 split jerk
set 1: 65%
set 2: 70%
set 3: 75%
set 4: 80%
set 5: 85%
complete a set every 2:00

“Jack”
AMRAP 20
10 Push Press (75/55)
10 Kettlebell Swings (45/25)
10 Box Jumps (24/20)

11.10.19

Sunday, November 10, 2019

"A wise man will make more opportunities than he finds." -- Sir Francis Bacon

WORKOUT OF THE DAY

"Sunday Scaries"

2 Rounds:

2min. of Plank on your hands

2min. AMRAP:
Max Cals on the Rower

2min. AMRAP:
Max DB Thrusters 50/35s

2min. AMRAP:
Max Cals on the Ski Erg

2min. AMRAP:
Max Devil Press 50/35s

2min. AMRAP:
Max Cals on Bike

2min. AMRAP
Max Bench Press (95/65)

*1min. Rest Between Sections

*3min. Rest After 1 Round

"Sunday Scaries"

2 Rounds:

2min. of Plank on your hands

2min. AMRAP:
Max Cals on the Rower

2min. AMRAP:
Max DB Thrusters 40/30s

2min. AMRAP:
Max Cals on the Ski Erg

2min. AMRAP:
Max Devil Press 40/30s

2min. AMRAP:
Max Cals on Bike

2min. AMRAP
Max Bench Press (75/55)

*1min. Rest Between Sections

*3min. Rest After 1 Round

"Sunday Scaries"

2 Rounds:

2min. of Plank on your hands

2min. AMRAP:
Max Cals on the Rower

2min. AMRAP:
Max DB Thrusters 30/20s

2min. AMRAP:
Max Cals on the Ski Erg

2min. AMRAP:
Max Devil Press 30/20s

2min. AMRAP:
Max Cals on Bike

2min. AMRAP
Max Bench Press (45/35)

*1min. Rest Between Sections

*3min. Rest After 1 Round

11.9.19

Saturday, November 9, 2019

"If we are aware of the changes we need to make, but put forth no effort into making them, that is a form of self-betrayal." -- Sara Kuburic

WORKOUT OF THE DAY

"Bermuda Traingle"

Deadlift – 1 Rep Max 

7 Rounds
AMRAP 2:
7 Burpees over the Bar
7 Deadlifts (205/145)
Rest 1:00
*Pick Up where you left off

"Bermuda Traingle"

Deadlift – 1 Rep Max 

7 Rounds
AMRAP 2:
7 Burpees over the Bar
7 Deadlifts (205/145)
Rest 1:00
*Pick Up where you left off

"Bermuda Traingle"

Deadlift – 1 Rep Max 

7 Rounds
AMRAP 2:
7 Burpees over the Bar
7 Deadlifts (155/105)
Rest 1:00
*Pick Up where you left off

20.4 Recap & Review

Week 4 Recap & Review 

Top 3 RX Women: Coach Allie, Jenny Dobrea, Andrea Harris

Top 3 RX Men: Jon Miller, Coach George, Chris Reynolds

Top 3 SCALE Women: Sara Dye, Amy Antibus, Amber Osmar

Top 3 SCALE Men: Scott Miller, Joey Salser, Brent Gill

Week 4 of the Open surprised us all with the introduction of the pistol for the FIRST time ever in the Open. It also featured the heaviest clean and jerk weight ever programmed in the Open. A heavy barbell always makes for an exciting time and we surely had some epic performances once again this week with a TON of PRs.

Clean & Jerk PRs:

  • Kathy Darmstadt 75#
  • Stephanie Miller 95#
  • Sam Ledford 95#
  • Jenny Dobrea 175#
  • Krystal Allen 145#
  • Paula Harmon 85#
  • Erik Antibus 115#
  • Bailee Huberty 75#
  • Sara Dye 135#

Pistol PRs:

  • Michelle Parker 
  • Krystal Allen

Other Notables:

  • Erik & Amy Antibus tackled 20.4 on Sunday morning immediately after returning from their Jamaican Vacation. Jet lag and dehydration had nothing on them!

Team Recap

  1. Team GHSTBUSTERS: 39 pts
  2. Team A TEAM: 37 pts
  3. Team POWER RANGERS: 30 pts 
  4. Team NINJA TURTLES: 25 pts

Overall Standings after 4 Weeks:

  1. A-Team: 140 pts 

2. Ghostbusters: 139 pts

3. Power Rangers: 122 pts

4. Ninja Turtles: 102 pts

  • Week 4 Best Dressed Team Award goes to TEAM GHOSTBUSTERS
  • Week 4 Best Spirit Team Award goes to TEAM POWER RANGERS

OH BOY WE ARE GOING TO HAVE A RACE TO THE FINISH WITH ONLY 1, YES 1, POINT SEPARATING A-TEAM AND THE GHOSTBUSTERS. WHO WILL COME OUT ON TOP THIS WEEK AND CLINCH THE 2019 OVERALL INTRAMURAL WINNER????

What to expect this week

Process of elimination leaves us with a few solid guesses, but one thing we KNOW is Dave Castro loves to throw curve balls. Be sure to tune into games.crossfit.com at 8PM or to Wodify at 8:15ish to see what’s in store for this upcoming Friday. My predication this week: Muscle Ups & Devils Press, because why the hell not….See you Friday!!

11.7.19

Thursday, November 7, 2019

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” - Reba McEntire

WORKOUT OF THE DAY

"Goat Day"

20 Minute EMOM
of skills 

"Goat Day"

20 Minute EMOM
of skills 

"Goat Day"

20 Minute EMOM
of skills 

11.6.19

Wednesday, November 6, 2019

“When you have to make a choice and you don’t make it, that itself is a choice.” - William James

WORKOUT OF THE DAY

"My Fitness Pals"

Part 1 
Every :90s complete x6 rounds
6 Strict HSPU
6 DB Burpee Deadlift Step Up (30/20)

Part 2

On the Minute x 20 (5 Rounds):

Minute 1 – 50 Double-Unders

Minute 2 – 25 AbMat Sit-Ups

Minute 3 – Max Calorie Assault Bike

Minute 4 – Rest

"My Fitness Pals"

Part 1 
Every :90s complete x6 rounds
6 Strict HSPU
6 DB Burpee Deadlift Step Up (30/20)

Part 2

On the Minute x 20 (5 Rounds):

Minute 1 – 50 Double-Unders

Minute 2 – 25 AbMat Sit-Ups

Minute 3 – Max Calorie Assault Bike

Minute 4 – Rest

"My Fitness Pals"

Part 1 
Every :90s complete x6 rounds
6 Strict HSPU
6 DB Burpee Deadlift Step Up (30/20)

Part 2

On the Minute x 20 (5 Rounds):

Minute 1 – 50 Double-Unders

Minute 2 – 25 AbMat Sit-Ups

Minute 3 – Max Calorie Assault Bike

Minute 4 – Rest

11.5.19

Tuesday, November 5, 2019

"A wise man will make more opportunities than he finds." -- Sir Francis Bacon

WORKOUT OF THE DAY

"High Noon"​

Power Snatch
On the Minute x12
3 Power Snatches 

3 Rounds For Time
9 Power Snatches (115/85)
12/9 Cal Bike 
9 Bar Muscle Up
12/9 Cal Bike 

"High Noon"​

Power Snatch
On the Minute x12
3 Power Snatches 

AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
12 Chest to Bar Pull-ups

"High Noon"​

Power Snatch
On the Minute x12
3 Power Snatches 

AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
12 Pull-ups

11.4.19

Monday, November 4, 2019

“Everyone makes mistakes. Not everyone owns them.”

WORKOUT OF THE DAY

"Open Concept"

Overhead Squat 
5-4-3-2-1-1-1…
Goal today is to find a 1 rep OHS using the 5, 4, 3, 2 sets to warmup for your heavy single attempts

AMRAP 5:
1000 Meter Row
Max Wallballs (30/20)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (30/20)
Max Meter Row

"Open Concept"

Overhead Squat 
5-4-3-2-1-1-1…
Goal today is to find a 1 rep OHS using the 5, 4, 3, 2 sets to warmup for your heavy single attempts

AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Meter Row

"Open Concept"

Overhead Squat 
5-4-3-2-1-1-1…
Goal today is to find a 1 rep OHS using the 5, 4, 3, 2 sets to warmup for your heavy single attempts

AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Meter Row

11.3.19

Sunday, November 3, 2019

“We achieve more when we chase the dream, instead of the competition”.

WORKOUT OF THE DAY

"Grand Slam"

Strict Press
Build to Heavy 3

“Grand Slam”
5 Rounds:
10 Strict Press (135/95)

"Grand Slam"

Strict Press
Build to Heavy 3

“Grand Slam”
5 Rounds:
10 Strict Press (95/65)

"Grand Slam"

Strict Press
Build to Heavy 3

“Grand Slam”
5 Rounds:
10 Strict Press (75/55)

11.2.19

Saturday, November 2, 2019

“Impossible is nothing but a word thrown around by small individuals, who find it easier to live in the world they’ve been given, than to explore the power they have to change it.” –Mohammed Ali

WORKOUT OF THE DAY

"Tip Toe"

For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees

"Tip Toe"

For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees

"Tip Toe"

For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees

20.3 Weekly Recap & Review

Week 3 Recap & Review 

Top 3 RX Women: Andrea Harris, Coach Lauren, Jenny Dobrea
Top 3 RX Men: Coach George, Jon Miller, Chris Reynolds
Top 3 SCALE Women: Paula Harmon, Kathy Darmstadt, Amy Antibus
Top 3 SCALE Men: Joey Salser, Scott Miller, Brent Gill

Week 3 Recap:

Well, I guess we knew a repeat was coming…but holy heavy weight Batman! Athletes were thrown upside-down with this workout release (literally hehe) with the return of 18.4: deadlifts & handstand push-ups then heavier deadlifts & handstand walking! While many athletes around the world angrily berated their parents for taking them out of toddler gymnastics when they were 4 years old because there wasn’t a ball involved in said “sport” and wouldn’t stop pouting during class (this is not a personal story whatsoever), our athletes attacked this workout with intention, heart, and determination!

We had some surprises and some AWESOME performances this week, with some notable ones listed below:

  • Paula Harmon continues to make her presence known in the scaled division, defending her top spot on the ladies scaled leaderboard again in Week 3. 
  • The scaled men’s leaderboard saw a new face this week, with the strong and long, Joey Salser, taking the lead and putting on a barbell clinic during FNL.
  • The Gritty Performance of the Week goes to Jenny Dobrea who made her way onto the women’s RX leaderboard this week with 18 deadlift reps at 205 pounds despite having previously herniated 2 discs resulting in serious back trauma PTSD. 
  • Scott Miller continues his consistency streak with a third consecutive week in the top 3 on the scaled men’s leaderboard. Can he go 5 for 5? We think so!

Other Notables:

  • Erin King got a new skill AGAIN this week with her first RX HSPU
  • Coach George, Chris, Andrea, Jenny, & Erin all improved their scores from 2018 – proving they have indeed increased their fitness and skills over the last 18 months. 
  • And Michelle Parker logged an RX score on the Games leaderboard this year, after logging a scaled score in 2018. Kudos to you lady.

Team Recap

  1. Team A TEAM & POWER RANGERS: tied at 30 pts
  2. Team GHOSTBUSTERS: 22 pts 
  3. Team POWER RANGERS: 20 pts

Overall Standings after 3 Weeks:
1. A-Team: 103 pts
2. Ghostbusters: 100 pts
3. Power Rangers: 92 pts
4. Ninja Turtles: 77 pts

  • Missing Coach Allie last week left Team GHOSTBUSTERS with their worst week so far. They did have 4 leaderboard athletes, but it wasn’t enough. The weaker showing closed the gap and opened the door for A Team to get an easy shot at the crown with only 2 weeks left. Can they get it together this week and regain the lead? Or will they be at the receiving end of the shit talk until the next open in October…
  • The A TEAM came to play AGAIN this week – moving ahead of TEAM GHOSTBUSTERS on the overall leaderboard after theyran away with this week’s best team spirit award for the second straight week with enormous participation at FNL – their presence was known!
  • Team POWER RANGERS took the big win on best dressed this week with a clutch homemade tie dye showing by team member, Brent Gill, who even had his girls dressed for the week’s theme

What to expect this week:

As with every open, to guess what’s coming next is like trying to predict the weather in our great State. However, we can guarantee that the carnage will continue, and the skills will become more advanced, and the scaled division will be absolutely CUT THROAT. Be sure to tune into games.crossfit.com at 8PM or to Wodify at 8:15ish to see what’s in store for this upcoming Friday. Just like every weatherman/woman in town, we will make a predication: Muscle Ups, box jumps, and wall balls. And just like every weatherman/woman in town, we will be wrong. See you guys on Friday!

10.30.19

Wednesday, October 30, 2019

“Attempt the impossible, in order to improve your work.” – Brian Tracey

WORKOUT OF THE DAY

"Tri Sprint Intervals V2"

5 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row

Rest 4 Minutes Between Rounds

"Tri Sprint Intervals V2"

5 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row

Rest 4 Minutes Between Rounds

"Tri Sprint Intervals V2"

5 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row

Rest 4 Minutes Between Rounds

Box Brief

++Save the Dates++
Family Trick or Treat is this Friday during 20.4 Friday Night Lights!

10.29.19

Tuesday, October 29, 2019

“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca

WORKOUT OF THE DAY

"Bruiser"

Push Jerk

Build to Heavy Set of 3

“Bruiser”

AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

"Bruiser"

Push Jerk

Build to Heavy Set of 3

“Bruiser”

AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

"Bruiser"

Push Jerk

Build to Heavy Set of 3

“Bruiser”

AMRAP 12:
15 Push Jerks (95/65)
30 Air Squats
90 Single Unders

Box Brief

++Save the Dates++
Family Trick or Treat is this Friday during 20.4 Friday Night Lights!

10.28.19

Monday, October 28, 2019

“You’ll miss the best things if you keep your eyes shut” - Dr. Suess

WORKOUT OF THE DAY

"9 VOlt"

AMRAP 9:
2 Kettlebell Swings (70/53)
2 Box Jumps (30/24)
4 Kettlebell Swings (70/53)
4 Box Jumps (30/24)
….
Increase By (2) Reps Until the Finish

"9 Volt"​

AMRAP 9:
2 Kettlebell Swings (70/53)
2 Box Jumps (30/24)
4 Kettlebell Swings (70/53)
4 Box Jumps (30/24)
….
Increase By (2) Reps Until the Finish

"9 Volt"​

AMRAP 9:
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish

10.27.19

Sunday, October 27, 2019

“The best way to predict the future is to create it.” - Peter Drucker

WORKOUT OF THE DAY

"Crunchin' Numbers"

4 Rounds:
30/21 Calorie Bike
30 Slamballs (30/20)
30 GHD Sit-ups

"Crunchin' Numbers"

4 Rounds:
30/21 Calorie Bike
30 Slamballs (30/20)
30 AbMat Sit-ups

"Crunchin' Numbers"

4 Rounds:
30/21 Calorie Bike
30 Slamballs (30/20)
30 AbMat Sit-ups

10.26.19

Saturday, October 26, 2019

“Life is like sailing. You can use any wind to go in any direction.” - Robert Brault

WORKOUT OF THE DAY

"Wring Turn"

Teams of 2
AMRAP 25:
12 Front Squats (135/95)
9 Lateral Barbell Burpees
6 Pull-ups

Continuous 400 Meter Weighted Run (20/14)

"Wring Turn"

Teams of 2
AMRAP 25:
12 Front Squats (95/65)
9 Lateral Barbell Burpees
6 Pull-ups

Continuous 400 Meter Weighted Run (20/14)

"Wring Turn"

Teams of 2
AMRAP 25:
12 Front Squats (95/65)
9 Lateral Barbell Burpees
6 Pull-ups

Continuous 400 Meter Weighted Run (20/14)

10.25.19

Friday, October 24, 2019

Open Week 3

WORKOUT OF THE DAY

"20.3"

"20.3"

"20.3"

Box Brief

++Save the Dates++
Member Only First Look July 13th
Grand Opening Party September 7th, 2019

10.24.19

Thursday, October 24, 2019

“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

WORKOUT OF THE DAY

"GOATS"

On the Minute x 20:
Odd: Movement 1
Even: Movement 2

"GOATS"

On the Minute x 20:
Odd: Movement 1
Even: Movement 2

"GOATS"

On the Minute x 20:
Odd: Movement 1
Even: Movement 2

20.2 WEEKLY RECAP & REVEIW

Week 2 Recap

Top 3 RX Women: Coach Allie, Andrea Harris, Coach Lauren
Top 3 RX Men: Coach George, Jon Miller, Chris Reynolds
Top 3 SCALE Women: Paula Harmon, Amy Antibus, Stephanie Margaritakas
Top 3 SCALE Men: Erik Antibus, Scott Miller, Brent Gill

Now we won’t say that we nailed our week 2 prediction, but we could have done worse. We had 1 of the 3 movements that came out, so we have that going for us! We saw another long pacing workout, with 20 minutes of dumbbell thrusters, toes to bar, and double unders. 

Once again, we had some AWESOME performances this week, with some notable ones listed below:

  • Paula Harmon & Stephanie Margaritikis continue to make their presence known in the scaled division, as they secure a 2nd straight week on the leaderboard. 
  • With her unbreakable demeanor and immeasurable endurance, the consistent Andrea Harris makes her showing on the Women’s RX board again this week.
  • The Gritty Performances of the Week go to Erik Antibus who made his way to the top of the men’s scaled division after only 1 month of CrossFit and wife, Amy Antibus, who busted onto the scene in the ladies scaled devision leaderboard in week 2, earning valuable points for their team, THE A TEAM. 
  • We can’t say enough about our RX men, with Jon Miller smiling his way through much of the 20 minutes (see photo evidence). 

Other Notables:

  • Erin King got a new skill with her first time doing toes to bar in a workout!
  • Paula Harmon increased her score over 200 reps in her redo attempt! It seems a new strategy really worked out. 

Team Recap

  1. Team A TEAM: 37 pts
  2. Team GHSTBUSTERS: 35 pts 
  3. Team POWER RANGERS: 26 pts

Overall Standings after 2 Weeks:
1. Ghostbusters: 78 pts
2. A-Team: 73 pts
3. Power Rangers: 62 pts
4. Ninja Turtles: 57 pts

  • The A TEAM talked a big game last week and they certainly backed it up, bringing their A’est game for week 2! They ran away with this week’s best team spirit award and nearly took best dressed, but fell a little short to TEAM GHOSTBUSTERS who had all members participate in the theme. Better luck next week A TEAM. 
  • GHOSTBUSTERS ran AWAY with the best dressed team award for a second straight week, with EVERY team member participating in the CROPS & SOCKS THEME
  • TEAM POWER RANGERS and TEAM NINJA TURTLES both had strong showings, with 5 athletes on our top leaderboards scattered among almost all divisions! However, if the Power Rangers or Ninja Turtles want to make a comeback in the overall standings, they’ll need all hands on deck, given the strong showings from the other teams…

What to expect this week:

As with every open, to guess what’s coming next is like trying to predict the weather in our great State. However, we can guarantee that the carnage will continue, and the skills will become more advanced, and the scaled division will be absolutely CUT THROAT. Be sure to tune into games.crossfit.com at 8PM or to Wodify at 8:15ish to see what’s in store for this upcoming Friday. Just like every weatherman/woman in town, we will make a predication: Handstands, box jumps, and lunges. And just like every weatherman/woman in town, we will be wrong. See you guys on Friday!

10.23.19

Wednesday, October 23, 2019

“Life is change. Growth is optional. Choose wisely.”

WORKOUT OF THE DAY

"Jack In the Box"

For Time:
1000 Meter Row
75/50 Caloire Bike
50 Box Jump Overs (30/24)
75/50 Calorie Bike
1000 Meter Row

"Jack In the Box"

For Time:
1000 Meter Row
75/50 Caloire Bike
50 Box Jump Overs (30/24)
75/50 Calorie Bike
1000 Meter Row

"Jack In the Box"

For Time:
1000 Meter Row
75/50 Caloire Bike
50 Box Jump Overs (24/20)
75/50 Calorie Bike
1000 Meter Row

10.22.19

Tuesday, October 22, 2019

“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins

WORKOUT OF THE DAY

"Blood Thirsty"

Hang Power Clean

Heavy Set of 3

“BlooDThirsty”

AMRAP 12:
15 Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

"Blood Thirsty"

Hang Power Clean

Heavy Set of 3

“BlooDThirsty”

AMRAP 12:
15 Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

"Blood Thirsty"

Hang Power Clean

Heavy Set of 3

“Blood Thirsty”

AMRAP 12:
15 Burpees
12 Deadlifts (105/75)
9 Hang Power Cleans (105/75)
6 Push Jerks (105/75)

10.21.19

Monday, October 21, 2019

“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

WORKOUT OF THE DAY

"Open Road"

Jerk EMOM x10

THEN

AMRAP 20:
30 GHD Sit-ups
20 Wallballs (30/20)
100 Meter Farmers Carry (50’s/35’s)

"Open Road"

Jerk EMOM x10

THEN

AMRAP 20:
30 AbMat Sit-ups
20 Wallballs (20/14)
100 Meter Farmers Carry (50’s/35’s)

"Open Road"

Jerk EMOM x10

THEN

AMRAP 20:
30 AbMat Sit-ups
20 Wallballs (20/14)
100 Meter Farmers Carry (50’s/35’s)

Box Brief

Welcome our NEWEST COACHES:

Jenny Dobrea (CrossFit Kids) & Jessica Campitelli!

10.20.19

Sunday, October 20, 2019
WORKOUT OF THE DAY

"latitude"

4 Rounds:
1 Minute Strict Pull-ups
1 Minute Back Rack Reverse Lunges (115/85)
1 Minute Calorie Row
1 Minute Rest

"latitude"

4 Rounds:
1 Minute Strict Pull-ups
1 Minute Back Rack Reverse Lunges (75/55)
1 Minute Calorie Row
1 Minute Rest

"latitude"

4 Rounds:
1 Minute Strict Pull-ups
1 Minute Back Rack Reverse Lunges (45/35)
1 Minute Calorie Row
1 Minute Rest

10.19.19

Saturday, October 19, 2019
WORKOUT OF THE DAY

"Relentless"

5 Rounds:
400 Meter Run
21 Kettlebell Swings (70/55)
15 HS Push-ups

"Relentless"

5 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups

"Relentless"

5 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups

10.17.19

Thursday, October 17, 2019

"The secret to winning is constant, consistent management." -- Tom Landry

WORKOUT OF THE DAY

"Underbelly"

Back Squat
3×6

“Underbelly”
50-35-20:
Double Unders
AbMat Sit-Ups

Directly Into…

50-35-20:
Double Unders
Air Squats

"Underbelly"

Back Squat
3×6

“Underbelly”
50-35-20:
Double Unders
AbMat Sit-Ups

Directly Into…

50-35-20:
Double Unders
Air Squats

"Underbelly"

Back Squat
3×6

“Underbelly”
75-50-35
Single Unders
50-35-20
AbMat Sit-Ups

Directly Into…

75-50-35:
Single Unders
50-35-20
Air Squats

10.16.19

Wednesday, October 15, 2019

"I only compete against three people. Who I was yesterday. Who I am today and who I want to be tomorrow." -- Jessi Kuhlman

WORKOUT OF THE DAY

"Snake Bite"

Build to a Heavy Single
Squat Snatch

“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

"SNAKE BITE"​

Build to a Heavy Complex
1 Power Snatch
1 Overhead Squat

“Snake Bite”
15-12-9
Power Snatch (95/65)
Overhead Squat (95/65)
Pull-ups

"SNAKE BITE"​

Build to a Heavy Complex
1 Power Snatch
1 Overhead Squat

“Snake Bite”
AMRAP 12
12 Power Snatches (75/55)
12 Overhead Squats (75/55)
12 Pull-ups

10.15.19

Tuesday, October 15, 2019

"Discipline is just remembering what you want." -- David Campbell

WORKOUT OF THE DAY

"Pump It Up"

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

100/70 Calorie Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

"Pump It Up"

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

100/70 Calorie Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

"Pump It Up"

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

100/70 Calorie Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

10.14.19

Monday, October 14, 2019

"In my experience, there is only one motivation, and that is desire. No reasons or principle contain it or stand against it." -- Jane Smiley

WORKOUT OF THE DAY

"GUT FEELING"

Clean – 12 Minutes to Find a Heavy Single 

AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar

"GUT FEELING"

Clean – 12 Minutes to Find a Heavy Single 

AMRAP 16:
12 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
12 Push Jerks (135/95)
21 Toes to Bar

"GUT FEELING"

Clean – 12 Minutes to Find a Heavy Single 

AMRAP 16:
12 Hang Power Cleans (115/85)
21 Lateral Barbell Burpees
12 Push Jerks (115/85)
21 Toes to Bar

10.13.19

Sunday, October 13, 2019

“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

WORKOUT OF THE DAY

"Sweat Buckets"

50-40-30-20-10 CAL ROW
10-20-30-40-50
CAL BIKE

"Sweat Buckets"

50-40-30-20-10 CAL ROW
10-20-30-40-50
CAL BIKE

"Sweat Buckets"

50-40-30-20-10 CAL ROW
10-20-30-40-50
CAL BIKE

10.12.19

Saturday, October 12, 2019

“You’re remembered for the rules you break.” – General MacArthur

WORKOUT OF THE DAY

"KELLY"

5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls

"KELLY"

5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls

"KELLY"

5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls

10.11.19

Friday, October 11, 2019

2020 OPEN WEEK 1!

WORKOUT OF THE DAY

"20.1"

FRIDAY NIGHT LIGHTS THEME: NEON LIGHTS

"20.1"​

FRIDAY NIGHT LIGHTS THEME: NEON LIGHTS

"20.1"​

FRIDAY NIGHT LIGHTS THEME: NEON LIGHTS

10.10.19

Thursday, October 10, 2019

“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

WORKOUT OF THE DAY

"Double Dare"

On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

"Double Dare"

On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

"Double Dare"

On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
75 Single Unders
5 Deadlifts

*Build in Deadlift Weight*

10.9.19

Wednesday, October 9, 2019

“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” - Doug Larsen

WORKOUT OF THE DAY

"WORKAHOLIC"

3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)

 

"WORKAHOLIC"

3 Rounds:
21/15 Calorie Row
15 Pull-ups

Directly Into…

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)

"WORKAHOLIC"

3 Rounds:
21/15 Calorie Row
15 Pull-ups

Directly Into…

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (75/55)

10.8.19

Tuesday, October 8, 2019

“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” - Albert Einstein

WORKOUT OF THE DAY

"Surfer on Acid"

Single Arm Dumbbell Strict Press
5 Sets of 8
“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees

"Surfer on Acid"

Single Arm Dumbbell Strict Press
5 Sets of 8
“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees

"Surfer on Acid"

Single Arm Dumbbell Strict Press
5 Sets of 8
“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees

10.7.19

Monday, October 7, 2019

“Ductus Exemplo” The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership. One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days. Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar. Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”is

WORKOUT OF THE DAY

"WOD TITLE"

Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 135/95

"WOD TITLE"​

Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85

"WOD TITLE"​

Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 95/65

10.6.19

Sunday, October 6, 2019

"Training is like sweeping the floor. Just because we’ve done it once, doesn’t mean the floor is clean forever. Every day the dust comes back. Every day we must sweep." -- Daniele Bolelli

WORKOUT OF THE DAY

"Sleeping Bag"

Strict Pull-up Work
10 Minutes Max Calorie Bike*
*Every 2 minutes, starting at the 0:00, 5 Strict Pull-ups

4 Rounds:
15 Slam Balls
200 Meter Run
30 AbMat Sit-ups
200 Meter Weighted Run 

"Sleeping Bag"

Strict Pull-up Work
10 Minutes Max Calorie Bike*
*Every 2 minutes, starting at the 0:00, 5 Strict Pull-ups

4 Rounds:
15 Slam Balls
200 Meter Run
30 AbMat Sit-ups
200 Meter Weighted Run 

"Sleeping Bag"

Strict Pull-up Work
10 Minutes Max Calorie Bike*
*Every 2 minutes, starting at the 0:00, 5 Strict Pull-ups

4 Rounds:
15 Slam Balls
200 Meter Run
30 AbMat Sit-ups
200 Meter Weighted Run 

10.5.19

Saturday, October 5, 2019

“If I had eight hours to chop down a tree, I'd spend six sharpening my axe.” -- Abraham Lincoln

WORKOUT OF THE DAY

"Fuller Circle"

For Time:
75/50 Calorie Bike
125 Double Unders
2k Row
125 Double Unders
75/50 Calorie Bike

"Fuller Circle"

For Time:
75/50 Calorie Bike
125 Double Unders
2k Row
125 Double Unders
75/50 Calorie Bike

"Fuller Circle"

For Time: 
75/50 Calorie Bike
200 Single Unders
2k Row
200 Single Unders
75/50 Calorie Bike

10.4.19

Friday, October 4, 2019

“Be the change that you wish to see in the world.” ― Mahatma Gandhi

WORKOUT OF THE DAY

"18.1"

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)
14/12 cal. row

"18.1"

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)
14/12 cal. row

"18.1"

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)
14/12 cal. row

Box Brief

CONGRATS TO OUR September 2019 CLUB MEMBERS

Committed Club (15+ attendance days)

Alexis Salser 

Amber Osmar 

Amy Antibus

Bailey Huberty 

Carrie Cooley

Joey Salser 

Jon Miller 

Kathy Krohn

Mary Ellen Polosky

Michelle Parker 

Sara Sheetz

Scott Miller 

Stacy Miller 

Stephanie Miller

Super Committed Club (20+ attendance days)

Jessica Campitelli

Stephanie Margitakis 

10.3.19

Thursday, October 3, 2019

“Everything thinks of changing the world, but no one thinks of changing themselves.” – Leo Tolstoy

WORKOUT OF THE DAY

"Master Splinter"

Back Squat -Build to a Heavy Double

Then 

3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

 

"Master Splinter"

Back Squat -Build to a Heavy Double

Then 

3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

​"Master Splinter"

Back Squat -Build to a Heavy Double

Then 

3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

10.2.19

Wednesday, October 2, 2019

“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” - Andrew Swilinski

WORKOUT OF THE DAY

"Sandy Cheeks"

3 Rounds:
30/24 Calorie Row
30 AbMat Sit-ups
30 Single Dumbbell Hang Power Cleans (50/35)*

*Switch arms every 5 reps

"Sandy Cheeks"

3 Rounds:
30/24 Calorie Row
30 AbMat Sit-ups
30 Single Dumbbell Hang Power Cleans (50/35)*

*Switch arms every 5 reps

"Sandy Cheeks"

3 Rounds:
30/24 Calorie Row
30 AbMat Sit-ups
30 Single Dumbbell Hang Power Cleans (50/35)*

*Switch arms every 5 reps

10.1.19

Tuesday, October 1, 2019

HAPPY OCTOBER!! THE OPEN STARTS IN 10 DAYS!!!!

WORKOUT OF THE DAY

"Thumb War"

5 Rounds:
1 Minute Wallballs (30/20)
1 Minute Hang Power Snatch (95/65)
1 Minute Bike Calories
1 Minute Rest

"Thumb War"

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest

"Thumb War"

5 Rounds:
1 Minute Wallballs (14/10)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest

9.30.19

Monday, September 30, 2019

"If you want to achieve greatness, stop asking for permission." -- Unknown

WORKOUT OF THE DAY

"Tummy Time"

15-12-9-12-15:
Pull Ups
Deadlifts (275/185)
Lateral Barbell Burpees

"Tummy Time"

15-12-9-12-15:
Pull Ups
Deadlifts (205/145)
Lateral Barbell Burpees

"Tummy Time"

15-12-9-12-15:
Pull Ups
Deadlifts (165/115)
Lateral Barbell Burpees

Box Brief

++Save the Dates++
2020 CrossFit Open Begins Oct 10, 2019! Friday Night Lights Details will be announced this week!!

9.28.19

Saturday, September 28, 2019

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

WORKOUT OF THE DAY

"Charlie Horse"

For Time:
10 Wallballs, 21/15 Calorie Assault Bike
20 Wallballs, 21/15 Calorie Assault Bike
30 Wallballs, 21/15 Calorie Assault Bike
40 Wallballs, 21/15 Calorie Assault Bike
50 Wallballs, 21/15 Calorie Assault Bike

Medicine Ball: 20/14

"Charlie Horse"

For Time:
10 Wallballs, 21/15 Calorie Assault Bike
20 Wallballs, 21/15 Calorie Assault Bike
30 Wallballs, 21/15 Calorie Assault Bike
40 Wallballs, 21/15 Calorie Assault Bike
50 Wallballs, 21/15 Calorie Assault Bike

Medicine Ball: 20/14

"Charlie Horse"

For Time:
10 Wallballs, 21/15 Calorie Assault Bike
20 Wallballs, 21/15 Calorie Assault Bike
30 Wallballs, 21/15 Calorie Assault Bike
40 Wallballs, 21/15 Calorie Assault Bike
50 Wallballs, 21/15 Calorie Assault Bike

Medicine Ball: 20/14

Box Brief

++Save the Dates++

1st Annual Indy Battle TOMORROW –  Sunday 9/29 – No classes!

9.27.19

Friday, September 27, 2019

“It’s not the stress that kills us. It’s the reaction to it” - Hans Selye

WORKOUT OF THE DAY

"OPEN MADNESS"

18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
….increase by 3 reps until time cap
(100/65)

REST 10:00 THEN

12.1

Complete as many reps as possible in 7 minutes of:

Burpees to a 6″ Target

"OPEN MADNESS"

18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
….increase by 3 reps until time cap
(100/65)

REST 10:00 THEN

12.1

Complete as many reps as possible in 7 minutes of:

Burpees to a 6″ Target

"OPEN MADNESS"

18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
….increase by 3 reps until time cap
(100/65)

REST 10:00 THEN

12.1

Complete as many reps as possible in 7 minutes of:

Burpees to a 6″ Target

Box Brief

++Save the Dates++

1st Annual Indy Battle This Sunday 9/29 – No classes!

9.26.19

Thursday, September 26, 2019

“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt

WORKOUT OF THE DAY

"Road Trip"

5 Rounds:
15 Kettlebell Swing (70/53)
400 Meter Run
40 Double Unders

"Road Trip"

5 Rounds:
15 Kettlebell Swing (70/53)
400 Meter Run
40 Double Unders

"Road Trip"

5 Rounds:
15 Kettlebell Swing (53/35)
400 Meter Run
60 Single Unders

Box Brief

++Save the Dates++

1st Annual Indy Battle This Sunday 9/29 – No classes!

9.25.19

Wednesday, September 25, 2019

“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt

WORKOUT OF THE DAY

"Hot Mess"

Overhead Squat
Build to a Heavy Single

“Hot Mess”
2 Rounds:
25 Overhead Squats (135/95)
50/35 Calorie Bike

"Hot Mess"

Overhead Squat
Build to a Heavy Single

“Hot Mess”
2 Rounds:
25 Overhead Squats (115/85)
50/35 Calorie Bike

"Hot Mess"

Overhead Squat
Build to a Heavy Single

“Hot Mess”
2 Rounds:
25 Overhead Squats (95/65)
50/35 Calorie Bike

Box Brief

++Save the Dates++

1st Annual Indy Battle This Sunday 9/29 – No classes!

9.24.19

Tuesday, September 24, 2019

“One of the sincerest forms of respect, is actually listening to what another has to say.” - Brian McGill

WORKOUT OF THE DAY

"T-Rex"

On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks

Build in Barbell Weight

"T-Rex"

On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks

Build in Barbell Weight

"T-Rex"

On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks

Build in Barbell Weight

Box Brief

++Save the Dates++

1st Annual Indy Battle This Sunday 9/29 – No classes!

9.23.19

Monday, September 23, 2019

“I would rather die on my feet, than live on my knees.” – Emiliana Zipada

WORKOUT OF THE DAY

"Dead & Company"

For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (275/185)
Box Jump Overs (30/24)
Toes to Bar

Cash-Out: 1 Mile Run

"Dead & Company"

For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

"Dead & Company"

For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (155/105)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

Box Brief

++Save the Dates++
1st Annual Indy Battle This Sunday 9/29 – No classes!

9.22.19

Sunday, September 22, 2019

"If you do what you always did, you will get what you have always gotten." -- Tony Robbins

WORKOUT OF THE DAY

"BUMMED OUT"

5 Rounds
20/15 Calorie Bike
20 Single Dumbbell Step-back Lunges (50/35)
20x 10 Meter Shuttle Sprints

"BUMMED OUT"

5 Rounds
20/15 Calorie Bike
20 Single Dumbbell Step-back Lunges (50/35)
20x 10 Meter Shuttle Sprints

"BUMMED OUT"

5 Rounds
20/15 Calorie Bike
20 Single Dumbbell Step-back Lunges (35/25)
20x 10 Meter Shuttle Sprints

Box Brief

++Save the Dates++

1st Annual Indy Battle at RTC Sunday 9/29. 

9.21.19

Saturday, September 21, 2019

TODAY WE ARE PARTICIPATING IN THE STARK COUNTY HEART WALK ON CAMPUS FROM 8:30 TO 10AM. THE GYM WILL OPEN AT 10:30. THERE IS A FREE PARTNER WORKOUT AS ALWAYS AT 11. YOU DON'T NEED A PARTNER TO JOIN US! WE WILL MAKE SURE YOU HAVE A BUDDY!!!

Box Brief

++Save the Dates++
1st Annual Indy Battle 9/29!

9.20.19

Friday, September 20, 2019

"If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much." -- Jim Rohn

WORKOUT OF THE DAY

"11.1" with a Twist

10 Minute AMRAP 
30 Double Unders 
10 Power Snatched (75/55)

Rest 5:00

Then complete the number of rounds you completed above FOR TIME
 

"11.1" with a Twist

10 Minute AMRAP 
30 Double Unders 
10 Power Snatched (75/55)

Rest 5:00

Then complete the number of rounds you completed above FOR TIME

"11.1" with a Twist

10 Minute AMRAP 
30 Double Unders 
10 Power Snatched (75/55)

Rest 5:00

Then complete the number of rounds you completed above FOR TIME

Box Brief

++Save the Dates++
Stark County Heart Walk – on campus track – Saturday, 9/21/19 8:30-10am

First Annual Indy Battle – 9/29/19!

9.19.19

Thursday, September 19, 2019

“It’s not the stress that kills us. It’s the reaction to it” - Hans Selye

WORKOUT OF THE DAY

"Wallpaper"

5 Rounds:
21 Burpees
15 Wallballs (30/20)
9 Strict Handstand Push-ups

"Wallpaper"

5 Rounds:
21 Burpees
15 Wallballs (20/14)
9 Handstand Push-ups

"Wallpaper"

5 Rounds:
21 Burpees
15 Wallballs (14/10)
9 DB Strict Press (35/20)

Box Brief

++Save the Dates++

1st Annual Indy Battle at RTC Sunday 9/29. Registration available on Facebook.

9.18.19

Wednesday, September 18, 2019

“Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford

WORKOUT OF THE DAY

"SLAM DUNK"

Tabata Ring Dips
Tabata Seated Press (45/35)

AMRAP 15:
200 Meter Run
15 Medball Sit Ups (20/14)
3 Rope Climb

"SLAM DUNK"

Tabata Ring Dips
Tabata Seated Press (45/35)

AMRAP 15:
200 Meter Run
15 Medball Sit Ups (20/14)
3 Rope Climb

"SLAM DUNK"

Tabata Ring Dips
Tabata Seated Press (35/25)

AMRAP 15:
200 Meter Run
15 Medball Sit Ups (20/14)
1 Rope Climb

Box Brief

++Save the Dates++

1st Annual Indy Battle at RTC Sunday 9/29. Registration available on Facebook.

9.17.19

Tuesday, September 17, 2019

“Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson

WORKOUT OF THE DAY

"Fish Out of Water"

For Time:
2k Row
10 Rounds of “Heavy Chief” (155/105)

1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

 

"Fish Out of Water"

For Time:
2k Row
10 Rounds of “Heavy Chief” (155/105)

1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

 

"Fish Out of Water"

For Time:
2k Row
10 Rounds of “Heavy Chief” (135/95)

1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

 

Box Brief

++Save the Dates++

1st Annual Indy Battle at RTC Sunday 9/29. Registration available on Facebook.

9.16.19

Monday, September 16, 2019

“A hero is one that knows how to hang on for one, minute, longer.” - Norweigan Proverb

WORKOUT OF THE DAY

"Big Bird"

AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups

"Big Bird"

AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups

"Big Bird"

AMRAP 18:
20 Dumbbell Snatches (35/25)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups

Box Brief

++Save the Dates++

1st Annual Indy Battle at RTC Sunday 9/29. Registration available on Facebook.

9.14.19

Saturday, September 14, 2019

“Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford

WORKOUT OF THE DAY

"dive bar"

For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

"dive bar"

For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

"dive bar"

For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

Box Brief

++Save the Dates++
1st Annual Indy Battle 9/29

9.13.19

Friday, September 13, 2019

“Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson

WORKOUT OF THE DAY

"17.4"

Alternating EMOMx12
Min 1 – 3-5 TNG Deadlift at 80% of max
Min 2 – 3-5 strict HSPU

Then 16.4/17.4
55 deadlifts (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 handstand push-ups
13 Minute Cap

"17.4"

Alternating EMOMx12
Min 1 – 3-5 TNG Deadlift at 80% of max
Min 2 – 3-5 strict HSPU

Then 16.4/17.4
55 deadlifts (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 handstand push-ups
13 Minute Cap

"17.4"

Alternating EMOMx12
Min 1 – 3-5 TNG Deadlift at 80% of max
Min 2 – 3-5 strict HSPU

Then 16.4/17.4
55 deadlifts (135/95)
55 wall-ball shots (20/10)
55-calorie row
55 hand-release push-ups
13 Minute Cap

Box Brief

++Save the Dates++
1st Annual Indy Battle 9/29

9.12.19

Thursday, September 12, 2019

“A hero is one that knows how to hang on for one, minute, longer.” - Norweigan Proverb

WORKOUT OF THE DAY

"halftime"

30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)

Directly Into…

10-20-30:
Burpees
Calorie Bike

"halftime"

30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)

Directly Into…

10-20-30:
Burpees
Calorie Bike

"halftime"

30-20-10:
Dumbell Power Snatch (35/25)
Wallballs (14/10)

Directly Into…

10-20-30:
Burpees
Calorie Bike

Box Brief

++Save the Dates++
1st Annual Indy Battle Sunday 9/29!

9.11.19

Wednesday, September 11, 2019

"The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom."" –Rudolph W. Giuliani. December 31, 2001. 18 years ago, we underwent a tragic loss. 18 years ago, we became stronger than it ever before. We recognize that adversity breeds strength. And through adverse times, we can find good, if we look for it. This is an incredibly hard thought process to apply here, with good reason. It’s highly personal. It feels borderline wrong. It’s painful to even consider. But one thing rings true. If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that. To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need - or better - the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, religion, or lifestyle. Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part. We’ll never forget the pain we felt that day. But what is more important than remembering the pain, is what we do going forward. In the words of John F. Kennedy, "As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them."

WORKOUT OF THE DAY

"ALWAYS REMEMBERED"

Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

"ALWAYS REMEMBERED"

Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

"ALWAYS REMEMBERED"

Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

Box Brief

++Save the Dates++
1st Annual Indy Battle Sunday 9/29

9.10.19

Tuesday, September 10, 2019

“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” - Anne Frank

WORKOUT OF THE DAY

“Heavy Metal"

Strict Press – Build to a heavy set of 5

AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

“Heavy Metal"

Strict Press – Build to a heavy set of 5

AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

“Heavy Metal"

Strict Press – Build to a heavy set of 5

AMRAP 12:
10 Strict Presses (95/65)
40 Single Unders
10 Strict Pull-ups
40 Single Unders

Box Brief

++Save the Dates++
1st Annual Indy Battle Sunday, 9/29!

9.15.19

Sunday, September 15, 2019

“It’s not the stress that kills us. It’s the reaction to it” - Hans Selye

WORKOUT OF THE DAY

"divebar"

For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

"divebar"

For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

"divebar"

For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

Box Brief

++Save the Dates++
1st Annual Indy Battle 9/29

9.9.19

Monday, September 9, 2019

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

WORKOUT OF THE DAY

"SQUEAKY CLEAN"

Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

 

 

"SQUEAKY CLEAN"

Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans

Barbell: 115/85

"SQUEAKY CLEAN"

Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans

Barbell: 95/65

Box Brief

++Save the Dates++
1st Annual Indy Battle at RTC Sunday 9/29. Registration available on Facebook. 

9.8.19

Sunday, September 8, 2019

“I don’t like that man. I should get to know him better.” - Abraham Lincoln

WORKOUT OF THE DAY

"Knee Slapper"

Back Squat Waves Then…

AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row

"Knee Slapper"

Back Squat Waves Then…

AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row

"Knee Slapper"

Back Squat Waves Then…

AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row

Box Brief

++Save the Dates++

1st Annual Indy Battle at RTC Sunday 9/29. Registration available on Facebook. 

9.7.19 GRAND OPENING DAY

Saturday, September 7, 2019

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” - Bruce Lee

WORKOUT OF THE DAY - GRAND OPENING PARTY AT RTC - Starts at Noon. Open to EVERYONE!! 
JOIN US

Box Brief

++Save the Dates++
1st Annual Indy Battle at RTC Sunday 9/29. Registration available on Facebook. 

9.6.19

Friday, September 6, 2019

“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” - Thomas Edison

WORKOUT OF THE DAY

"18.3"

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men: 115 Bar / 50 DB

Women: 80 Bar / 35 DB

14 Minute Cap

Then 15 Minutes to Find your Max SNATCH

 

"18.3"​

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men: 115 Bar / 50 DB

Women: 80 Bar / 35 DB

14 Minute Cap

Then 15 Minutes to Find your Max SNATCH

"18.3"​

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men: 95 Bar / 35 DB

Women: 65 Bar / 20 DB

14 Minute Cap

Then 15 Minutes to Find your Max SNATCH

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

9.5.19

Thursday, September 5, 2019

“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan

WORKOUT OF THE DAY

"cement truck"

Every 5 Minutes x 5 Rounds:
400 Meter Run
21/15 Calorie Bike
15 Toes to Bar

"cement truck"

Every 5 Minutes x 5 Rounds:
400 Meter Run
21/15 Calorie Bike
15 Toes to Bar

"cement truck"

Every 5 Minutes x 5 Rounds:
400 Meter Run
21/15 Calorie Bike
15 Toes to Bar

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

9.4.19

Wednesday, September 4, 2019

“Patience is not the virtue. Discipline is.”

WORKOUT OF THE DAY

“Sucker Punch”

Build to a Heavy
10-Rep Thruster

“Sucker Punch”
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

“Sucker Punch”

Build to a Heavy
10-Rep Thruster

“Sucker Punch”
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

“Sucker Punch”

Build to a Heavy
10-Rep Thruster

“Sucker Punch”
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

AUGUST COMMITTED CLUBS:

Congrats to the members of our very first Committed Club:

  • Amber Osmar
  • Jon Miller
  • Mary Ellen Polosky
  • Michelle Parker
  • Sara Scheetz
  • Scott Miller 
  • Stacey Miller 
  • Sam Ledford 
  •  John Furey

Congrats to the members of our very first Super Committed Club:

  • Jessica Campitelli
  • Paula Harmon
  • Stephanie Margaritakis 

Box Brief

++Save the Dates++
Grand Opening Party September 7th, 2019

9.3.19

Tuesday, September 3, 2019

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

WORKOUT OF THE DAY

"The Total"

Max Back Squat 
Max Strict Press
Max Deadlift 

15 Minutes to find each

"The Total"

Max Back Squat 
Max Strict Press
Max Deadlift 

15 Minutes to find each

"The Total"

Max Back Squat 
Max Strict Press
Max Deadlift 

15 Minutes to find each