5 scap pulls
5 push ups
5 sit ups
200m faster jog
5 ring rows
5 wall walks
5 knee raises
200m fastest jog
5 ring dips
5 handstand kick-ups
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
Two rounds for time of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
800 Meter Run
Time cap = 12 minutes (adjust repetitions or distances accordingly)
We are a friendly community and you will probably meet some really cool new people here.
Spout encouraging words of wisdom if you aren’t out of breath. We strongly encourage high fives, fist bumps, special handshakes, and happy dances.
Put the weights and equipment back where you found it. Wipe up spills and throw your trash in its place.
We want you to succeed in all your fitness goals and we want you to do it in the safest and most efficient manner possible. We are here to help guide and instruct each athlete on their journey. It is your duty to inform your coach of any injury so that we can modify or adjust any movements or workouts as needed.
Leave your ego at the door, we all have our strengths and weaknesses. You will have “off days” because you are human, no need to put yourself at risk of injury because you want to do the WOD as prescribed. If the weight is too heavy for you, that’s ok. We will modify it and you will still get the benefits of the workout.
Expect to do things here that you are not immediately comfortable with, that is normal. The only way we will ever turn our weaknesses into strength is by confronting them regularly. You should feel uncomfortable during your workouts, if you aren’t, you should be going heavier and/or faster. Push yourself past your comfort zone on every workout, fight for each rep, earn it, and you will reap the benefits.
The stuff we do here is hard. Both physically and mentally you will be challenged. You aren’t always going to get a PR on a workout, you aren’t going to perfect your snatch or muscle up in week. But staying positive, giving 100% effort, and keeping your nose in it will lead you to the promise land.
No one cares what your score for a WOD was. EVERYONE cares if you cheated. You are only cheating yourself by falsifying your score. Take honor in the score you earned.
This may be the most important rule of all. The time you spend here should be one of the highlights of your day. Get involved with the community, attend events, hang out and chat with fellow athletes, schedule gatherings, smile, laugh, and enjoy yourself. Life can get hectic at times, let CrossFit be your sanctuary away from the stresses of the real world. Lighten up and let loose!
Run 1/2 mile
200 squats for time
3 vertical jumps
3 long jumps
2 minutes rest in between
run 1 mile
10 squats every minute
100 burpees for time
100 jumping jacks
10 handstand pushups
run 1 mile
run 1 mile
30 walking lunges
20 tuck jumps
AMRAP in 15 minutes:
7 handstand pushups
50 mountain climbers
10 high jump tucks
400m of broad jump burpees
8 pistols (4 each leg)
*FREE WEEK is for first time visitors and local AZ Residence Only*