Workout

For load:

Split jerk
3-3-3-3-3

Workout

As many rounds as possible in 12 minutes of:
5 deadlifts (225/155 lb)
5 burpee muscle-ups

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Veterans Day Information

This Saturday, November 11, we will be doing the hero workout, “Chad,” in honor of Navy SEAL Chad Wilkinson. Chad took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

The workout is done by many the CrossFit community in support of veterans mental health. If you’re interested, you can learn more and donate to this cause here.

Workout

For time:
800m run
21 back squats (155/105 lb)
800m run
15 front squats
800m run
9 overhead squats

Rest day or make-up day

Workout

10 rounds for time of:
15 kettlebell swings (53/35 lb)
10 pistols, alternating
3 10 ft handstand walks with a full pirouette in the center

Time cap: 20 mintues

Workout

For load:

Bench press
1-10-1-20-1-30

Workout

“The Cleanup”

For time:

3 rounds of:
25 double-unders
5 power cleans (225/155 lb)

2 rounds of:
25 double-unders
5 squat cleans (225/155 lb)

1 round of:
25 double-unders
5 clean and jerks (225/155 lb)

Courtesy of the 2023 Rogue Invitational. Watch the elite athletes throw down here.

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Recipe of the Month

Have some random things in the fridge? Don’t let them go to waste! Throw them into this Everything Sheet Pan Fritatta and enjoy a few days worth of a ready-to-eat option.

Rest day or make-up day

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Halloween Schedule Reminder

We will have a limited schedule on Tuesday, October 31. Classes will be held at 6:00 a.m., 7:15 a.m., 8:30 a.m. and noon. Evening classes are canceled.

Costumes are welcomed and encouraged!

Workout

For total reps:

In a 3 minute window,
400m run
Max reps muscle-ups

Rest 3:00

In a 3-minute window,
400m run
Max reps bar muscle-ups

Rest 3:00

In a 3-minute window,
400m run
Max reps chest-to-bar pull-ups

Rest 3:00

In a 3-minute window,
400m run
Max calorie row

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Halloween Schedule Reminder

We will have a limited schedule on Tuesday, October 31. Classes will be held at 6:00 a.m., 7:15 a.m., 8:30 a.m. and noon. Evening classes are canceled.

Costumes are welcomed and encouraged on Tuesday!

Workout

7 rounds, each for load of:
100 ft sled push

Rest as needed between efforts

__________

Halloween Schedule Reminder

We will have a limited schedule on Tuesday, October 31. Classes will be held at 6:00 a.m., 7:15 a.m., 8:30 a.m. and noon. Evening classes are canceled.

Costumes are welcomed and encouraged on Tuesday!