Daily WOD

Those participating in the CrossFit Team Series, remember all event scores must be entered by 5pm.


Cycle Box Class 6pm

Oly 6:30pm

Superset x 4

Strict Ring Dips x 5

Bent Over Barbell Row x 8 *as heavy as possible

AMRAP in 15 minutes of:

400m Run 

5 Power Clean 135/95

5 Push Jerk (same)

10 Bar Facing Burpees

LIZ, Enjoy your day!


Hero WOD 8:30am

Yoga 9am


10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.



7:30am Lifting

8:30am Cycle Box Class

8:30am Open Gym

9:30am Yoga

9:30am CrossFit 

With a Partner Team Series WOD 3:

50 synchronized wall-ball shots 20/14 (Scaled 14/10)
30 cleans 135/95 (Scaled 95/65)
50 synchronized wall-ball shots
20 cleans 185/135 (Scaled 135/95)
50 synchronized wall-ball shots
10 cleans 225/155 (Scaled 155/105)

Clean= Power, Squat, or Split ok

12 minute time cap


For Time:

150 Wall Ball 20/14

50 Power Cleans 135/95

2000m Row

Partition anyhow


BILL, Enjoy your day!


NO Cycle Box Class

Yoga 6pm

Rope Climb Skill Work

Max Rope Climbs in 10 minutes


For Time:


Double Unders 

AbMat Sit Ups


CrossFit Team Series WOD

with a partner, For Time:


Synchronized Thrusters 95/65

Synchronized Bar Facing Burpees 



Do you ever look at a workout and find an excuse, ANY excuse to skip the gym that day? 

Most likely you skip workout with movements that are hard for you or ones you think you aren’t very good at. But these are the workouts we probably need to do do the most!

Everyone has strengths – and those are the movements we enjoy working on. We are good at those. They make us feel like we can do something. But the movements that are hard for us, our weaknesses, are also things we need to work on. These are the things we don’t like to do. 

 Take your weakness and make it your strength!


Open Gym 9:30am-11:30am

5:30pm will be treated as Open Gym Today 

4 sets of 5L/5R Weighted Step Ups (KB’s in the front rack position)

Every 4 minutes x 5:

400m Sprint

Ankle/Calf Mobility


Let’s talk about rest
Rest days are your weekly days to focus on recovery. At a minimum, you need to take at least one day a week completely off. Two would probably be better. And depending on the week, you may benefit more from three. There’s no ‘one size fits all’ answer. Age, the amount of quality sleep you get, your diet, and many other factors affect how often you should take a rest day. Usually, the younger crowd can train 5 to 6 days a week, while the older crowd might be better off training 2 or 3 times a week. Experiment with different schedules and see where you do best. If you neglect rest and recovery, training six days a week can do more harm than good.The key is to take the rest days before you really need them. So be sure and schedule them in. You can still go to the gym these days, but focus on foam rolling, stretching, and mobility.


Cycle Box Class 6pm

1 Rep Max Strict Press

For Time:


Push Press 115/75

Bar Facing Burpees

*5 Toes to Bar after each round

Banded Shoulder Mobility

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