Function/RX/Compete: A.) Make up Lift Function: B.) 2 rounds 30 Dips 30 Pull-ups 1k row Perform/RX: B.) 2 rounds 30 Dips 30 Pull-ups 1k row Compete: B.) 2 rounds 40 Ring Dips 40 C2B 1k row -Results to BTWB  Read more

Function: A.) Single Arm KB OHS 5×3 – inbetween sets Strict (HR) Push Ups (8/5) B.) 20 min EMOM 1st min: 1 shuttle sprint <-> 2nd min: 2 shuttle sprint <-> 3rd min: 3 shuttle sprint <-> and so on… once you fail start back at 1 Perform/RX: A.) Single Arm KB OHS 5×3 Raised Push ups (5/3) B.) 20 min EMOM 1st min: 1 shuttle sprint <-> 2nd min: 2 shuttle sprint <-> 3rd min: 3 shuttle sprint <-> and so on… once you fail start back at 1 Compete: A.) Single Arm KB OHS 5×3 – inbetween sets   Strict HSPU (5/3) B.) 20 min EMOM 1st min: 1 shuttle sprint <-> 2nd min: 2 shuttle sprint <-> 3rd min: 3 shuttle sprint <-> and so on… once you fail start back at 1 -Results to BTWB!  Read more

Sometimes people who wear business suits to work are a bit abrasive, guarded, or just plain boring.  Mark Michalski has a flourishing career but he is none of those things.  In fact, he’s extremely intelligent, polite, and actually a pretty normal dude.  His honesty and openness was refreshing and I hope you can relate to him in some way.  Because he’s awesome. What do you do for a living?  I work full time at Home Federal Savings Bank as a Licensed Private Banker.  My main job is to establish and foster relationships with clients of the bank.  I also just started as an intern coach at CrossFit Progression.  Helping people reach a fitness goal, whether it’s setting a PR in a particular lift or helping them feel better physically is very rewarding. What’s your favorite thing to do outside of the gym?  Besides eating?  I like to spend whatever time...Read more

Function/RX/Compete: A.) Bench Press 5×3 B.) 8 min AMRAP 10 KB Swing 10 KB Lunge 10 KB Goblet Squat 10 KB Snatch 10 KB ThrusterRead more

Function: A.) EMOM 10 min. Odd – KB Front Squats x3 Even – Single arm KB Press x4 (L/R) (1.5 / 1) Go up 1 bell size from last week B.) 2 min AMRAP 15 Burpees Max reps KB Snatch 2 min AMRAP 15 Burpees Max reps KB Snatch 2 min AMRAP 15 Burpees Max reps KB Clean + Press 2 min AMRAP 15 Burpees Max reps KB Clean + Press ***2 min rest between AMRAPs*** Perform/RX: A.) EMOM 10 min. Odd – Front Squats x3 Even – Single arm KB Press x4 (L/R) (1.5 / 1) B.) 2 min AMRAP 20 Burpees Max reps Snatch (95/65) 2 min AMRAP 20 Burpees Max reps Snatch (95/65) 2 min AMRAP 20 Burpees Max reps C&J (95/65) 2 min AMRAP 20 Burpees Max reps C&J (95/65) ***2 min rest between AMRAPs*** Compete: A.) EMOM 10 min. Odd – Front Squats x3 Even –...Read more