Friday! 2 weeks in!!!

Friday- March 1st
Mental Toughness Day

30 thrusters 95/65
200m farmer carry (1/2 BW)
30 squat cleans
200m FC
30 T2B
200m FC
30 sit ups

How’s the Whole life Challenge going for you? Post to comments.


Thursday, February 28th-

Training Day:

a) Heaving Snatch Balance:

Every Minute On the Minute (EMOM) 2 per for 10 minutes!!

b) Death by Handstand Push UP (scale with band)

c) 800 meter run

rest 3 minutes

800 meter run

I am moved to tears, goose bumps, joy almost every single day at Undisputed Fitness because of all the little victories we each have and all the little “I could nevers” we shame into extinction. When we turn the “I can’t”s  into “I can try”s (a difference of only 2 letters) and in doing so we open ourselves up to a world of new possibilities. To see that smile break across an athletes face or the surprise and delight at accomplishing something that just a few months, weeks, days ago seemed impossible is the epitome of fulfillment and satisfaction in my (and all your coaches) lives. It is what has me spring out of bed in the morning at 5am. It is what makes spending 10-12 hours a day at the gym a gift. Each one of you is extraordinary. I am the luckiest girl in the world to get to spend time with you. You make me try harder. You make me dig deeper. You make me better. THANK YOU!!!! Coach Heather

Melanie conquering fear!


Today, the person responsible for making my heart soar was Melanie Milburn. Melanie has been diligently working on conquering her fear of the boxjumps. She started a couple of months ago with 2 plates on the floor. Each WOD she has added a little more height until today when she was able to quiet her brain and JUMP!!!! Add she did!!! 20 inch boxjump! UNSTOPPABLE!!!!! YAY Melanie!!!!



Sumo Deadlift High Pulls!!!!

Wednesday, February 27th

Training Day:

a) Sumo Deadlift High Pull

      5 X 5

b) 20 Minute AMRAP:

10 SDHP w/ Kettlebell

10 KB Swings

10 Boxjumps


What’s your favorite CrossFit movement? Post to comments, please!

Competition Day with a little bit of Mental Toughness!

Tuesday, February 26th

Workout of the Day!!

Competition Day

150 Air Squats

800 meter run

150 Air Squats

Overhead Squats make me smile!

Monday, February 25th- I, for one, am happy that it is Monday because it means I get to see you guys and coach you and sweat with you. Nothing makes me happier!

Wall Balls!!!!!

Let’s start the week out right!!!

Training Day
a. overhead squats 5,3,2,2,1,1,1,1,1

b. time vs task priority

3 rounds for time:
   5 o/h squats (60% 1rm)
   7 Toes 2 Bar
  10 Wall balls (20/14)
then AMRAP with your time from above


(Dumb)KettleBell Mania

An old skool partner workout for your Saturn-Day

4 rounds for time:

50 kettle bell swings (24/20) while partner holds single kb O/H,                                                                                                                    50 goblet squats (24/20) while partner hold bottom of squat with kb,                                                                                                           50 Figure 8’s to Hold (24/20) while partner hold V-sit,                                                                                                                                      50 Renegade Rows with DB (30/20#) while partner hold forearm plank, 200m Run (run for fun together)


Cleans, Jerks, & Muscle ups!

Today is the last day to register for the Whole Life Challenge! If you or anybody you know still needs to register, DO IT NOW!

A.) Squat clean and jerk 1,1,1,1,1
B.) In 10 min complete a 1 mile run then complete as many muscle ups as possible
-scale to max reps of pull-ups if students don’t have muscle ups

Competition Day

Almost a week in! How’s everyone feeling?? Don’t forget to head to the WLC forums to share recipes, helpful hints, and stay in communication!

A.) 20 minutes to work on double unders
-if you are highly competent at double unders, you can use this time to find a 1rm thruster
8rds for time
5Thruster 135/95
50 double under
-12 min cap

Pregnant double unders!

Squat Snatch – o – rama

Wednesday, February 19
A.) squat snatch drill
1 squat snatch
1 hang squat snatch-below the knee
1 hang squat snatch-mid thigh
-goal is max weight
B.) 5rds for reps 
In 2 min complete
200 m run
Max reps of push-ups
-1 min rest between rounds
How is the Whole Life Challenge going for you guys? Have you been on the forums? Do you have a team? How can we assist you in getting the most out of the Whole Life Challenge? Post to comments!!

Training Day

How has the first 3 days of the WLC gone for everybody?? Don’t forget to take full advantage of the forums and to keep in contact with your teammates!

In case you haven’t heard yet, registration has been extended until this Friday! If you (or your friends/family) still need to sign up, do so here —>

A.) Strict Press 5/5/5
-working at 80-85% of 1RM Press
B.) Front Squat 5/5/5
-working at 80-85% of 1rm front squat
C.) Determine 1RM Thruster

Mobility WOD