Archive for August 2019

Tuesday 20190820


25 minutes of:

8 Handstand push-ups

8 Box jump, 30 inch box

15 foot Rope climb, 1 ascent

Monday 20190819


Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups


GHD sit-ups

Back extensions

Overhead squat




Farmer carry

Handstand push-ups

Box jump, 30 inch box

Rope climb

400 meters



Friday 20190816

21-15- and 9 reps for time of:

Turkish Get-ups, alternating arms

Sots press

Thursday 20190815

3 rounds of time of:

15 deadlifts, 225 lb.

35 overhead squats, 75 lb.

90 double-unders

Time cap: 15 minutes

Wednesday 20190814

What is one piece of advice you’d give to someone thinking about opening a CrossFit affiliate?

The biggest piece of advice I could give is: Invest in your most important asset— your coaches. Investing continually in your coaches’ development, through educational budgets and constant assessments and a constant drive for improvement, is mandatory to create a solid coaching staff. And a solid coaching staff means better customer experience, better retention, more fun and fewer injuries.

Another piece of advice I find myself giving starting box owners often is: Don’t reverse engineer by first setting a price and then seeing what kind of service you can offer based on that price. Instead, look at what service and quality you want to offer and set a price based off of that vision.

Monday 20190812

For time:

50 Double unders

50 Burpees

50 Wall ball shots, 20 pound ball

50 Back extensions

50 Push press, 45 pounds

50 Knees to elbows

Walking Lunge, 50 steps

50 Kettlebell swings, 1 pood

50 Jumping pull-ups

50 Box jump, 24 inch box



Overhead squats.

Clean and Jerk

Double unders


Wall ball

Back extensions

Push press

Knees to elbows

Walking Lunge

Kettlebell swings

Jumping pull-ups

Box jump