Tom Roth
Sunday, September 6

Rest Day

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Read “Row Pro: Calories vs. Meters” from the CrossFit Journal Archives

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In observance of Labor Day, we will only have one 9 a.m. class on Monday, September 7.

Sunday, September 6
Tom Roth
Tuesday, March 3

Clean
5-rep max

Tuesday, March 3
Tom Roth
Tuesday, November 5

15-minute AMRAP:
200-meter farmer carry (35/25 lb.)
100-foot dumbbell lunge
*Complete 15/10-calorie bike each time you set the dumbbells down

Tuesday, November 5
Tom Roth
Tuesday, September 24

For time:
Run 400 meters
21 toes-to-bars
Run 400 meters
15 toes-to-bars
Run 400 meters
9 toes-to-bars

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The #800gChallenge starts in one week! Are you registered?

WHAT IS IT?
The #800g Challenge was designed by OptimizeMe Nutrition. Eat 800 grams of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want. Here’s a one-sheet with all the rules. Want to know more? Read more here.

The cost is $25. Register here.

Tuesday, September 24
Tom Roth
Friday, August 18

For time: 
Run 1,200 meters
12 muscle-ups
12 D-ball over shoulders (100/70 lb.)
Run 800 meters
8 muscle-ups
8 D-ball over shoulders
Run 400 meters
4 muscle-ups
4 D-ball over shoulders
Run 200 meters
2 muscle-ups
2 D-ball over shoulders

Friday, August 18

Monday, March 4

Monday, March 4

For 20 minutes, perform:
Strict pull ups - push-ups - squats
5-10-15 reps
If you can finish 8 rounds by 5:00, switch to
10-20-30 reps
If you can finish 4 rounds by 10:00, switch to
20-40-60 reps
If you can finish 2 rounds by 15;00, switch to
40-80-120 reps, then stop.

Sunday, March 3

Sunday, March 3

On a 9-minute clock, 3 rounds for max reps:
1-minute handstand hold
2 minutes of wall-ball shots

In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds, start over.

Friday, March 1

Friday, March 1

Open Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans (135 lb./85 lb.)
  25 toes-to-bars
  50 double-unders
  13 squat cleans (185 lb./115 lb.)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans (225 lb./145 lb.)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans (275 lb./175 lb.)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans (315 lb./205 lb.)

*Stop at 20 minutes