Archives for CrossFit Pride


Open Gym 9:30am-11:30am

Yoga 6pm

“Murph Prep”

0-5 minutes: Run 800m

5-11 minutes: AMRAP of 5 Pull Ups/10 Push Ups/ 15 Air Squats

11-16 minutes: Run 800m

16-21 minutes: AMRAP of 4 Pull Ups/8 Push Ups/12 Air Squats

21-26 minutes: Run 800m

26-30 minutes: AMRAP of 3 Pull Ups/6 Push Ups/9 Air Squats

30-finish: Run 800m

Suggested Mobility: Foam Roll Lats, IT Band Stretch, Calf Stretch

3:30pm/4:30pm CrossFit

5:30pm/6:30pm FEW Crew

*All other classes as scheduled

Back Squat- 2 sets of 6 @65%, 2 sets of 4 @75%, 2 sets of 4 @80%

10-9-8-7-6-5-4-3-2-1 For Time:

Burpee Over Bar

1 Bear Complex after each set 135/95 (unbroken complex)

*16 min time cap

Suggested Mobility: Seated Center Splits, Wtd Ear to Shoulder Stretch, Couch Stretch




This is the start to your LAST WEEK!! The challenge officially ends on May 20th, 2019! This week you have a few things to do!

  1. Complete the Challenge Wod as listed below, EXACTLY how you completed it the first week! (you can do this as many times in this week as you like, just submit you best score to me via text, please).
  2. Take your “After” photos in the EXACT clothing you submitted your first photos in. Please make sure you have adequate lighting. (Submit those via text as well, they will not be shared without your permission).
  3. Complete your final Check In, which will take place no later than Monday evening, May 20th. I will need your Final Weight.

I would like to announce the winner by Friday, May 24th! We will have an overall winner and a winner of the weekly challenges you participated in (Most points accrued wins! (If a tie occurs we will have a sudden death tie breaker, if needed)..

Challenge WOD ReTest:

For Time: 250M Row, 15 T2B, 15/10Cals on Bike, 15 Burpees, Row 250M, 15 Wallballs, 15/10Cals on Bike.

7:30-9:30am Open Gym

9:30am CrossFit

NO Cycle Box

No Yoga

For Time 27-21-15-9:

Burpee Box Jumps 24/20

WallBall 20/14

ABMat Sit Ups


Check In’s are tomorrow! Get up, Weigh yourself, send me a text with how your week was, any issues your having, successes, or questions! We are on the home stretch!

Next week we will repeat the Challenge Wod form the first week and see our improvements! That Wod can be done as many times as you like next week….I just need your BEST time and You need to re-do it EXACTLY how you did the first week!

Open Gym 3:30-4:30pm

FEW CREW 4:30 & 5:30pm

No Mash

Full Clean- 6 @ 70%, 2 sets of 4 @ 75%, 2 sets of 3 @ 80%

For Time:

Run 200m

10 Clean & Jerk (power) 135/95

Bike 20 Calories

10 Clean & Jerks

Row 20 Calories

10 Clean & Jerks

Run 200m

Stretch, Stretch, Stretch

“There’s no ideal body type……it’s about taking what you have and working it” ~unknown

If losing weight was easy, everyone would be in great shape. If gaining muscle was easy, everyone would have muscle in all the right places. If life was easy we would have it all, right?

Wrong, if it was easy we wouldn’t value our challenge and change. We wouldn’t find our strength in our weakness or inside of us when we work for something. Most of all we wouldn’t grow as a person. So much comes from change. The good, the bad, and the great! So don’t fear failure, embrace it. It’s how we learn, pick yourself back up and get to it, whether thats in food, work, or life. These challenges make us who we are becoming. The past is just a road map of your growth and personal success.

Happy Friday Peeps!

Slow Cooker Carnitas with Pork Tenderloin

This Recipe is brought to you by Molly Vollmer….Great meal to make for Chipotle Bowls at home!

2 pounds pork tenderloin, 1/2 onion chopped, 3 cloves garlic minced, 1 jalapeno chopped, 2tsp salt, Juice of one-two limes, Juice of on large navel orange. All ya need is that and a crockpot!

Instructions: Pat the pork tenderloin dry with paper towels.

Combine Rub Ingredients: 1TBSP Olive Oil, 2tsp Ground Cumin, 1TBSP Oregano (Combine these ingredients and rub all over pork tenderloin, place into your crockpot). Top with remaining ingredients, cover, and cool on high 4-6hours or on low 6-8 hours. When done meat will be cooked through and very tender, easily separated with a fork. Remove the tenderloin from the crockpot and shred the meat with two forks, do not discard the juice! Place shredded meat back into the crockpot, mix and serve!

If you want to take it an extra step, after your shred the pork tenderloin, heat a drizzle of oil in a pan, add enough carnitas to cover the surface without crowding the meat. Ladle some juice, cook until the juice has evaporated and bottom of carnitas is crispy! Flip and cook briefly, but not too long, and serve!

This is great as you can add your carbs of your choice, veggies of your choice and fats as well! Rice, sweets, or with avocado and grilled peppers? Endless possibilities! This stuff is truly sooo GOOD! it is rotated on the regular here at home! Enjoy!

↑ Top of Page