1 minute row
30 secs rest
1 minute sit-ups
30 secs rest
1 minute wall balls (20/15)
30 secs rest
1 minute hanging power cleans (95/65)
30 secs rest

4 rounds

3 x 5 bench press

then…

3 rounds:
max reps ring push-ups
max time in bottom of the squat

1-1-1-1-1 snatch

then…

AMRAP 7:
5 power snatch @ 75%
15 floor wipers
30 double-unders

3 x 5 squat

then…

max reps front squat 185/135
max reps front squat 135/95
max reps front squat 95/65

rest as needed between

AMRAP 5:
16 deadlifts @ bodyweight
8 turkish get-ups (1.5/1.0)
rest 2 mins

AMRAP 5:
12 deadlifts @ bodyweight
6 turkish get-ups
rest 2 mins

AMRAP 5:
8 deadlifts @ bodyweight
4 turkish get-ups

3 x 5 press

then…

12-9-6-3
push press @ 130%
ring dips

5 x 3 power cleans

then…

“J.J”
1 – 10 squat cleans (185/115)
10 – 1 handstand push-ups on parallettes

15 min time limit

1 x 5 deadlift

then…

AMRAP 8:
20 seconds deadlift @50%
10 seconds rest
20 seconds pull-ups
10 seconds rest

score = total reps

Over the last few years we have had a lot of people come through our gym doors.  Some people came once, decided CrossFit wasn’t for them and never came back.  Some decided that this was what they needed to do in order to change their life.  We have watched the obese shed weight, we have watched the weak get strong, and we have watched the meek gain confidence.  It is amazing to see people achieve their own incremental successes and have that drive them to achieve even more.

What I don’t understand though is why, sometimes, they throw it all away.  Quit the gym.  Stop exercising.  Stop eating well. Get distracted.  Give up. Once you have invested the time in yourself and done all (or most) of the work, why would you want to go back?  Why would anyone want to be weak or overweight again?  Why would you choose to feel lethargic and to get sick?

We all get busy.  Work, family, friends, life in general; it can get hectic and stressful.  Not focusing on exercise, nutrition and sleep is only going to compound those problems.  It is always easier to do nothing but in the beginning something made you decide to walk through the gym doors and start on a new path.  Something made you decide that you didn’t want to be obese or overweight anymore, that you didn’t want to be sick and tired all the time, that you wanted to be stronger, fitter and healthier.  When you feel like giving up, or get off-track, take a look back and find the spark that got you here in the first place.

In the end, if you want to be strong and healthy, you have to do the work and you have to prioritize. You have to lift the weight and you have to give your body the right fuel.  As your coaches, we love to see you succeed but we can’t do it for you.  While we can show you how to get the results, it is your blood, sweat and tears that makes it happen.

Aristotle said “we are what we repeatedly do, excellence then is not an act but a habit”.   No matter how busy, hectic or screwed up life gets, it is how we deal with it that matters.  We can choose to focus on all the bad stuff and give up or we can focus on what matters and do that to the best of our ability.  Give everything you have in the areas that count and forget about the stuff that doesn’t actually matter.

Run 400m
21 box jumps (24/20)
15 hanging power cleans (135/95)
9 toes to bar

4 rounds