Workout

For time:
5 strict muscle-ups
125 ft d-ball bear hug carry (100/70 lb)
4 strict muscle-ups
100 ft d-ball bear hug carry (100/70 lb)
3 strict muscle-ups
75 ft d-ball bear hug carry (100/70 lb)
2 strict muscle-ups
50 ft d-ball bear hug carry (100/70 lb)
1 strict muscle-ups
25 ft d-ball bear hug carry (100/70 lb)

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New Merch Is Here!

Pre-orders have arrived. Talk to a coach to pick yours up.

Miss the pre-order? There is a small quantity available for purchase. Get ‘em while they last!

Workout

For load:
Bench press
3-3-3-3-3-3-3

Rest day or make-up day

__________

Gym Announcements

For those that like to plan ahead, below is our Thanksgiving schedule.

• November 23: Classes at 6:00 a.m., 7:15 a.m., 8:30 a.m. and 12:00 p.m. only. No 5:00 p.m. or 6:15 p.m. classes.

• November 24: CLOSED

• November 25: CLOSED

Workout

“Chad”

For time:
1,000 weighted box step-ups (45/35 lbs, 20 in)

In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.

Chad is a workout near and dear to our hearts. Chad was the husband of a colleague of Coach Hollis and Coach Leah at CrossFit HQ. There will be plenty of scaling options available for this workout.

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Veterans Day Information

Schedule

We will have a regular schedule today, Friday, November 11.

Fundraiser

There is a fundraiser in Chad’s honor supporting veteran suicide prevention.

You can learn more, register or donate here.

Workout

As many rounds as possible in 12 minutes of:
8 burpees
8 toes-to bar

__________

Gym Announcements

Veterans Day

We will have a regular schedule on Friday, November 11. The workout of the day will be a hero workout: Chad.

Chad is a workout near and dear to our hearts. Chad was the husband of a colleague of Coach Hollis and Coach Leah at CrossFit HQ. There is a fundraiser in his honor supporting veteran suicide prevention.

You can learn more, register or donate here.

Workout

5 superset rounds for load and reps:

10 deadlifts (pick load)
Max reps parallette handstand push-ups

Rest as needed between efforts.

__________

Veterans Day Information

Schedule

We will have a regular schedule on Friday, November 11.

Workout

The workout of the day will be a hero workout: Chad.

Chad is a workout near and dear to our hearts. Chad was the husband of a colleague of Coach Hollis and Coach Leah at CrossFit HQ. There will be plenty of scaling options available for this workout.

Fundraiser

There is a fundraiser in his honor supporting veteran suicide prevention.

You can learn more, register or donate here.

Rest day or make-up day

__________

Coming Up This Friday

Veterans Day

We will have a regular schedule on Friday, November 11. The workout of the day will be a hero workout: Chad.

Chad is a workout near and dear to our hearts. Chad was the husband of a colleague of Coach Hollis and Coach Leah at CrossFit HQ. There is a fundraiser in his honor supporting veteran suicide prevention.

You can learn more, register or donate here.

Workout

“Tabata This!”

Tabata row (calories)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Score is lowest reps for each movement.

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Recipe of the Week

A main dish this week: simple and delectable oven roasted lamb loin chops. Give them a whirl!

Workout

For load:
Single-arm dumbbell jerk
10-8-6-4-2 (right arm)
10-8-6-4-2 (left arm)

__________

Veterans Day Information

Schedule

We will have a regular schedule on Friday, November 11.

Workout

The workout of the day will be a hero workout: Chad.

Chad is a workout near and dear to our hearts. Chad was the husband of a colleague of Coach Hollis and Coach Leah at CrossFit HQ. There will be plenty of scaling options available for this workout.

Fundraiser

There is a fundraiser in his honor supporting veteran suicide prevention.

You can learn more, register or donate here.