If you CrossFit you’ve probably got at least one goal you’re working towards on a regular basis.  Whether it’s improving mobility overhead, a PR on a particular lift, or the ever elusive unassisted pull-up. Whatever your goals may be,  journaling can help you reach them. Here are some tips on how to bring journaling into your...Read More

EarthDay. Function/Kettlebell: A.) EMOM 10 min. Odd – KB FS x5 (use same weight) Even – Single arm KB Press x4 (L/R) B.) 6 min AMRAP 5 Wallball (20/14) 5 KB/DB snatch (alt arms each round) + Bonus WOD Perform/RX Odd – Front Squats x5 (use same weight) – add 10 lbs to FS from wk...Read More

Kettlebell/Function: A.) 5 Rounds – Sprint to Grass and Back – 10 weighted split squats Rest 1 min. B.) 4 rounds 5 KB front Squat 20 Lunges 500 m row Perform/RX A.) 5 Rounds – Sprint to Grass and Back – 10 weighted split squats B.) 4 rounds 5 OHS (135/95) 20 Jumping Lunges 500...Read More

Kettlebell/Function: A.)Single Leg RDL’s 5×5 – Inbetween sets 5 strict PU’s B.) 10 min AMRAP 1 ring-up 1 Burpee 2 ring-ups 2 Burpees 3 ring-ups 3 Burpees and so on… RX Perform: A.)Single Leg RDL’s 5×5 (35/26) – In between sets 5 strict PU’s B.) 10 min AMRAP 1 pull-up 1 Burpee 2 pull-ups 2...Read More

KettleBell/Function: A.)Turkish Get up Ladder 3x 1-3(L,R) B.) 4 rounds 20 KB Swings 20 Single arm KB Thrusters 20 Single arm KB Front Rack Lunges Perform/RX: A.) Make Up Lift B.) 4 rounds 20 KB Swings (1.5/1) 20 Single arm KB Thrusters (1.5/1) 20 Single arm KB Front Rack Lunges (1.5/1) Compete: A.) Make Up...Read More

KettleBell/Function: A.) Single Arm KB OHS 5×3 – inbetween sets Strict Push Ups (8 / 5) B.) 5 rounds 10 dips or push-ups Shuttle sprint <-> 2X w/weight 10 Sit-ups 10 Step Ups (24/20) Perform/RX: A.) Single Arm KB OHS 5×3 – inbetween sets Raised Push ups (5/3) B.) 5 rounds 10 Dips or 2...Read More

Kettlebell/Function: A.) Bench Press 5×5 – heaviest weight with no misses B.) 21-15-9 Ring rows Medball slams Perform/RX A.) Bench Press: 5×5 – heaviest weight with no misses B.) 21-15-9 Pull-ups Medball slams Compete: A.) Bench Press: 5×5 – heaviest weight with no misses B.) 21-15-9 Pull-ups GHD’s    Read More

KettleBell/Function A.) EMOM 10 min. Odd – Double KB Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (35/26) B.) 5 rounds 2 lap run(350m Row) 5 DB/KB snatch + 5 OHS (each arm)  Perform/RX A.) EMOM 10 min. Odd – Double KB Front Squats x5 (use same weight) Even...Read More

If you haven’t had the pleasure of knowing or working out with Jen yet, take a peak into her life as she begins her 4th year with CrossFit. What do you do for a living? I am a Registered Nurse and have 21 years of experience in pediatrics.  Recently, I moved into the position of...Read More

KettleBell: A.) EMOM 8min. 10 heavy swings Strict Pull Ups x 5 B.) 10 min AMRAP 5 Double KB Swings 5 Double KB Push Press 50 Single Unders Perform/RX A.) EMOM 8min. Partial 1/4 DL x5 Strict Pull Ups x 5 B.) 10 min AMRAP 5 Power Clean (115/75) 5 Push Press (115/75) 30 DU Compete:...Read More