WOD

It sounds glib, but for all of it. Everything good in my life has come from the gym (that includes Carrie), I can only hope that it will remain a source of good memories, and strength to find your way this year and beyond. All the very best, and remember, if you can do these fucking workouts, you probably can do anything else you might have to do, hugs. Jesse and Carrie

Gym Fam! I’m overcome by your generosity, and frankly a little bummed out that I can’t claim that gym owners don’t get a severance package! You guys are the best. I feel like at the end of It’s a Wonderful Life, where George Bailey gets saved by his community, it’s amazing.

Now, this next week will have the propensity to get weird. Don’t let it! Let’s do it in style. 5 Hard workouts, like we do best.

Workouts:

Monday: 50 Ab Mat Sit-ups, 800m Run, 21 Wall Ball Shots 30#-10’/20#-9′, 400m Run, 21 Wall Ball Shots 30#-10’/20#-9′, 400m Run, 21 Wall Ball Shots 30#-10’/20#-9′, 800m Run, 50 Ab Mat Sit-ups

Tuesday: Diane For time: 21-15-9 Deadlifts 225/165, Handstand Push-Ups

Wednesday: Clean Max 1

Thursday: 5 Rounds for like work as a team of: 2 Minutes for Max Double Unders, 30 Seconds on an L-Sit, 15 Dips, each round

Friday: Helen (Big Phat). 3 Rounds or 5 Rounds

Saturday: Painting Party! More painting than party, but it’s all gotta get set back to primer white. Thanks Tim/Soren for prepping the walls!

Remember guys, we’re closed to honor Juneteenth.

Workouts:
Monday: Max Rounds in 10 Minutes of: 3 Bar Muscle-ups, 5 Bench Presses 185/135, 7 KB Swings 70/53

Tuesday: Power Snatch for 1RM

Wednesday: NET DAY! Push-ups, Rowing and Net Climbs, teams of 3, Rowing 300m Causes the rotation, MAX push-ups and trips up and down.

Thursday: 369th HellFighters: 1500 Seconds (one for each casualty), 191 Days in the trenches, longer than any other American unit, 3/6/9 for the 369th Infantry. Enjoy this one!! Max Rounds in 1500 Seconds (25 minutes) starting with 191 Double Unders then: 3 Power Snatches 135/95, 6 Toes to Bar, 9 Box Jumps/Step-ups 24/20

Friday: Closed

Saturday: Swolestice! Pull-ups for Max 5, THEN: 3×10 Biceps Curls, 3×10 Lying Triceps Extensions, 3×10/side DB Curls, 3×10 Overhead DB Tricep Extensions

Hey guys, here’s another article from the old days. https://library.crossfit.com/free/pdf/41_06_Prof_Training.pdf When I read this, I knew that I had work to do, but that I had what it took to be one of the best. My experiences have proven to me that I’ve met this mark, and I have you all to thank as motivation, thank you for the continual push to improve and hone my craft. I hope that either we can continue to work together in the future online (I do this already!), or that you can find another coach who is willing to grow to meet this standard, and be better for you.

Workouts:

Monday: Two Minutes of Each Filthy 50 Station For Reps: Box Jumps 24″/20″, Jumping Pull-ups, KB Swings 35/26, Walking Lunges, Knees-to-Elbows, Push Presses 45/35, Back Extensions, Wall Ball shots 20-10/14-9, Burpees, Double Unders

Tuesday: Bench Press Max 5, also 8 minutes of 16 Push-Ups, 16 Ab Mat Sit-ups

Wednesday: LCF: 2 Muscle-ups, 100m Run, 8 KB Swings 70/53

Thursday: Deadlifts Max 5, 2 Rope Climbs between each heavy set

Friday: 4 Rounds for Time of: 50 Double Unders and 7 Hang Squat Snatches 135/95

Saturday: Richmond Beach Stairs and Breakfast afterwards at Blackbird Cafe!

Hey guys! Hooray June! I wanted to include in this weeks post the original CrossFit Journal Article about Garage Gyms. This gym was only ever supposed to be the ultimate garage gym. I dig it, I’m glad you guys do to. Give it a read, maybe it’ll inspire you: https://library.crossfit.com/free/pdf/cfjissue1_Sep02.pdf

Workouts:

Monday: Every 2 Minutes for 20 Minutes: 3 Thrusters, 3 Hang- Clusters, 3 Squat Cleans 135/95

Tuesday: 30-20-10 For Time SDLHP 135/95, Banded Ab Mat Sit-ups

Wednesday: AMRAP 15 1 L-Pull-up, 1 Strict Pull-up, 1 Pull-up, 1 Toes to Bar, 10ft. Handstand Walking, 35 Double Unders

Thursday: Sotts Press Max 5, Press Max 1

Friday: Buddy Row Day! For Time: 2 Guys: 1000m/650m/200m/650m/1000m 2 Ladies: 700m/450m/200m/450m/700m

Saturday: Teams of 3: Partner 1: 10 Deadlifts 275/185, Partner 2: 10 Chest to Bar Pull-ups, once Partner 1 and 2 Finish their work, then partner 3 Runs 200m. Then Rotate. Runner goes to DL, DL goes to Pull-up, Pull-up runs!

Remember guys, we’re closed Monday for Memorial Day! I hope you’re recovering nicely from Saturday’s extravaganza 🙂

Workouts:

Monday: Closed

Tuesday: 7 Rounds for Time: 7 Thrusters 96/65, 7 Sumo DL High Pulls 95/65, 7 Handstand Push-ups

Wednesday: 3 Rounds for Time of: 650m Row, 35 Wall Ball Shots (20-10/14-9), 12 Strict False Grip Ring Pull-ups

Thursday: Horizontal Ring Row 5 Rep Max, Pull-up 1 Rep Max

Friday: 20-18-16…4-2 Push-ups, 2-4-6…18-20 Hang Power Cleans 75/55

Saturday: Team Kelly: 5 Rounds for Time of, 400m Run with Med Ball passing it back and forth, then 30 partner wall ball shots 20-10/14-9, and 30 alternating box jumps 24/20 (I do 1, you do 1) For Time