Be prepared for this week’s workouts. They will be a little more challenging than in weeks past, but that is the goal: to progressively test you outside of your comfort zone. If it doesn’t challenge you, it doesn’t change you. Can’t wait to see you in the gym!!

Gym – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm-up: 12 min cap

Deadlift (5×5 @ 75-80% of 1RM)

Take 20 minutes to warm-up to and complete 5 sets of 5 reps. Rest 1:30-2:00 between sets.

Metcon (Time)

For time: 8 min cap

21 burpees over the bar



DL (185/135)

Box jumps (24/20)

Flight simulator (Time)

For Time


Unbroken Double-Unders
The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.