Labor Day Monday September 1st

Labor Day

“HotShots 19″

30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-ups
400m Run


Saturday August 30th

20min Partner AMCAP!!

Using a deck of cards complete the # of reps on each card.

Hearts = Wall Ball 20/14

Diamonds = Box Jump 24/20

Clubs =Kettlebell Swing 24/16

Spades = Burpee

Joker = 400 m Run (everyone runs when the joker is pulled, but they must complete the card that they are working on before running)

Jack = 11 reps, Queen = 12, King = 13 Score 1 point for every card you complete. Everyone receives a point for jokers. 


Friday August 29th

For time:
70 Burpees
60 Sit-up 
50 Kettlebell Swings 24/16
40 Pull-ups
30 Handstand Push Ups


Thursday August 28th

All Levels

A. 5 Dead lifts
EMOM 5min

B. 3 rounds for time of:
30 Wall Balls, 20/14
30 Hang Snatches 75/55


A. 5 Dead lifts
EMOM 5 min
85% of 1RM

B. 5 rounds for time of:
30 Wall Balls, 20/14
30 Hang Squat Snatches 75/55



Wednesday August 27th

All Levels

A. Scapular Pull ups

B. 15min Amrap
600m run
15 Squat clean thrusters 95/65


A. Scapular Pull up

B. 12min Amrap
300m run
8 Thrusters

Tuesday August 26th

All Levels

A. Supine Hip Thrusts

B. 3 rounds for time
200 m Farmers Carry 70/50
60 Sit ups


A. Supine Hip Thrust

B. 3 rounds for time
200 m Farmers Carry 
40 Sit up


Monday August 25th

What a challenging and triumphant weekend for all the Undisputed Comp Teams.  The Jits boys brought home some medals!  Congrats!!  And even though the CrossFit comp wasn’t about metals.. we all still won and put nothing but heart into every rep and WOD!  This environment is THRIVING!!!

Also some major break thru’s with more of our talented athletes:

Dario- 106 UNBROKEN Double Unders

Jenna- First Double UNDER!!!

Monica T- 60lb O/H Squat PR X3 from 25#!!!!!

Great job tribe!!!!


All Levels

A. Front Squats

B. 5min Amrap
Pull up

C. 21-15-9
Goblet Squat 24/16 kg
Kettlebell Swing
Hand release push ups


A. Front Squat

B. 5min Amrap
Pull up

C. Same


Comp Training

Workout of the Day
Four Sets of:
Clean x (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes

Three rounds for time of:
15 Deadlift 155/105
12 Hang Power Clean
9 Front Squat
6 Jerk IMG_6017.JPG

Saturday August 23rd

20 min Amrap
Partner Helen
teams of two 
400m run 
21 Kettlebell Swings 24/16
12 Pull-ups

Friday August 22nd

A. 1 Mile run

B. Pull ups

C. 3 Rounds for time
500m row/ 400m run
10 Power Snatches 95/65
15 Box Jumps 24/20
20 Pull ups

Thursday August 21st

All Levels

15min Amrap
5 Deadlifts 75/45
5 Hang Power Cleans 
5 Front Squats
5 Push Press


“The Incredible Hulk”
20min Amrap
5 Deadlifts 115/75
5 Hang Power Cleans 
5 Front Squats
5 Push Press
5 Back Squats

Mobility WOD