Archive for March 2019

Elements Week 2


Front Squats

Mile run

Assault Bike

Hang Power Cleans

Wall Ball Shots


Pull Ups

Squat Clean,

Ring Dips

Saturday 20190309

5 rounds for time of:

2 legless rope climbs, 15 feet

20 dumbbell snatches, alternating arms


By Rich Froning: article excerpts P1

by Rich Froning

I know many people are unaware and do not fully understand our idea of fitness. While everyone has a right to their own unique opinions, I would like to clarify our beliefs, the way we go about training, and the way the CrossFit community defines fitness.

There are 10 skills at the foundation of everything CrossFit is about.

One of the pillar ideas of how CrossFit thinks of physical fitness is how competent an individual is at cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. For example, I want to be as powerful as I can without affecting my endurance, and I want to have as much endurance as I can without affecting my strength.  Meaning, you are only as fit as you are competent in each of these 10 skills. Together, they define fitness for a CrossFitter.

We train in a wide range of modalities.

Monday 20190304

3 Rounds

25 toes-to-bars

50 double-unders

15 squat cleans, 135 / 85 lb




squat cleans

Push jerk

wall-ball shots


5,000 meters

legless rope climbs dumbbell snatches

Saturday 20190301

Deadlift 5-5-5-5-5 then Handstand Holds. Max hold. rest 60 seconds between each attempt – Work for 7 minutes.