Workout of the Day



  • Bodhi: You have to reach the point..
  • Johnny Utah: What point?
  • Chowder: The point right before you break.

If you are registered for the Open, don't forget to submit your score by Monday at 8pm. If you haven't registered and you would like to, go to!

You have the option to complete or re-do 20.1 tomorrow during class, but please be understanding of the other athletes in the class completing Monday's workout.

Also, a reminder that we do not have class on Fridays at 6:30pm! Please make sure to come to an earlier class time on Fridays!

Monday's Training:

"Point Break"


5 Strict Pull-ups

10 Single Dumbbell Hang Clean and Jerks (50/35)

15 AbMat Sit-ups


20.1 Make-up/Re-do


Friday's Training:

20.1 Please review standard video and scorecard here


10 rounds for time of:

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

Time cap: 15 minutes


10 rounds for time of:

8 ground-to-overheads, (65/45)

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes



**“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale**

Jocko Willink, a well-known former Navy SEAL, speaks to what is known as “Extreme Ownership”. Precisely as the words imply, it’s the action of turning inward at every obstacle.

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse, or justify, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time. We can see the danger in that.

On the flip side, “Extreme Ownership” is not about beating ourselves up or for throwing pity parties. It’s purely, so we can train ourselves to open our vision on where to go next. To see the gain. If we don’t allow ourselves to make excuses, we ask the question – “What can I do differently next time?”

Excuses are contagious. As we feel the temptation come today, pause in the moment. Is there anything I could do differently next time?

# “Goat Day"

On the...


We're going to flush out some of the muscle soreness acquired in the last couple of training days tomorrow. Thursday will be "GOAT Day" (working on weaknesses) so please approach the next two days at a low intensity to save energy and prepare for the Open WOD on Friday!

Any guesses on what the Open workout will be? Go to @thedavecastro to see the clue he posted on Instagram!

Don't forget to wear your neon on Friday to class!!

Wednesday's Training:

"WOW Air"

3 rounds:

50 Air Squats

400m run

30/24 Calorie Row

200m Wreck Bag Run


Our Free Week of Fitness begins Sunday, October 20 and runs through Saturday, October 26! Tell your friends!!

Tuesday's Training:


Back Squat

5 reps @ 70%

4 reps @ 75%

3 reps @ 80%

1 rep @ 84%

1 rep @ 87%

1 rep @ 90%



Alternating EMOM x 14:

minute 1: 9 Burpee Box Jump Overs (24/20)

minute 2: 15 DB Front Squats (50/35)

IMG_1426 2.JPG

I'm looking for help with childcare on Saturdays during class/BirthFit class ideally (9:30am - 11:30am). If you want to help out or know anyone who is available (perfect for teenagers!), we will pay you or reduce membership cost. Please send me a message or let me know!

Monday's Training:



Build to a heavy set of 5




6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders


If you haven't already, please register for the 2020 CrossFit Open! You can learn more about it and sign up at

Each week we will choose a theme to keep it fun and engaging! We'll announce the theme at the beginning of each week. We will complete the workouts every Friday for 5 weeks. If you sign up we will make sure you get a judge to score your workout!

Thursday's Training:


Back Squat

3 Sets of 6 @ 70-80% of 1 RM




Double Unders

AbMat Sit-Ups

Directly Into...


Double Unders

Air Squats*

*RX+ Alternating Pistols


Wednesday's Training:


Build to 1 RM Strict Press


"Pump it Up"

5 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows


800m Run cash-out


From the New York Times:

"Eat Less Red Meat, Scientists Said. Now Some Believe That Was Bad Advice.

The evidence is too weak to justify telling individuals to eat less beef and pork, according to new research. The findings “erode public trust,” critics said.

Public health officials for years have urged Americans to limit consumption of red meat and processed meats because of concerns that these foods are linked to heart disease, cancer and other ills.

But on Monday, in a remarkable turnabout, an international collaboration of researchers produced a series of analyses concluding that the advice, a bedrock of almost all dietary guidelines, is not backed by good scientific evidence.

If there are health benefits from eating less beef and pork,...


Kentucky Guard Soldier posts highest ACFT score yet.

– JUNE 26, 2019


Story by Maj. Stephen Martin, Kentucky National Guard Public Affairs

Spc. Ryan Sowder is an 88M truck driver for the 2112th Transportation Company based in Burlington, Ky. Sowder recently scored a 597 out of 600 points on the new Army Combat Fitness Test, which is the highest score to date across the force. (photo submitted)

FRANKFORT, Ky. — The U.S. Army is transitioning to a new physical fitness test, the Army Combat Fitness Test (ACFT), to better prepare Soldiers in readiness and lethality. To date, no Soldier yet has achieved a perfect score.

On June 18, Spc. Ryan Sowder from the 2112th Transportation Company out of Burlington, Kentucky scored 597 out of a possible 600 points. This is the...