Wednesday, August 10, 2022

For how many more years will Tia display complete and utter dominance and hold her title of reigning champion?

Workout of the Day


Start light and build to a 2RM

On the minute, for 12 minutes:
12 Kettlebell Swings (53 / 35)
8 Jumping Lunges* (45 / 35)

Masters: 44/30, jumping lunges (no bar)
Rx+ 8 alt pistol squats

Tuesday, August 9, 2022

Push Press motivation by Klokov.

Workout of the Day

Push Press + Rope Climbs
Every minute, for 12 minutes:
Min 1) 3 push presses w 3 sec pause + 1 push pause
Min 2) 1-2 rope climbs

Every minute, for 12 minutes (4 rounds):
Min 1) 45 Double-unders
Min 2) 15 Jerks
Min 3) 15 Pull-ups

Rx+ 60 DU, 135/95, 7 pull-ups + 5 chest to bar + 3 bar mu

Monday, August 8, 2022

The Fittest there’s ever been…Tia Toomey. 2022 CrossFit Games Champ. 6 years running!

Workout of the Day

Tempo Front Squat
Every 90 seconds, for 7 sets:
3 reps at 70-75%

AMRAP in 9 minutes of:
1-2-3-4-5-6-7-8-9-10-11 etc of
Thrusters (95 / 65)
Box Jumps (30 / 24)

Saturday, August 6, 2022

Workout of the Day

In teams of two, complete AMRAP in 22 minutes of:
Partner A:
400m Run or 26/20c Assault Bike
Partner B AMRAP of:
12 Alt DB Snatch (50 / 35)
9 Burpees Over the DB
12 Goblet Squats w DB (50 / 35)

Masters: 40/25
Rx+ 70/50, OHS

When the Partner finishes the run/bike, they will pick up where the Partner doing the Snatches, Burpees, Squats left off. 

Friday, August 5, 2022

Workout of the Day

Against a 36 minute clock:
18/13 Calorie Row/Ski
15 Toes to Bar
12 Front Squats
9 Push Presses
6 Hang Squat Clean Thrusters

Rest exactly three minutes after each round

Switch back and forth on the SKI and ROW.
Round 1) Ski
Round 2) Row
Round 3) Ski etc etc


Thursday, August 4, 2022

The 2022 CrossFit Games are going down Wednesday thru Sunday. Give em a watch!

Workout of the Day

Midline/Core/Abdominal Work

Choose one of the following:

5km Row
5km Run
7 / 6 mile Assault Bike (11.2 / 9.6 km)

Wednesday, August 3, 2022

Whether you have them or not, it’s always important to seek knowledge that’ll potentially help you get even better. Give it a watch!

Workout of the Day

Deadlift ‘n’ Double-unders
Every 2 minutes, for 16 minutes (8 sets):
6-5-4-3-2-2-2-2 Deadlifts*
50 Double–unders

*this is identical to what we did last week, so the goal, if you were present last week for this, is to go 5-20 lbs heavier *each set*, not just the final set
On the minute, for 10 minutes:
5 Power Cleans
Max Reps Box Jumps
Score is total box jumps

Tuesday, August 2, 2022

Katelyn and I hitting a little metcon in the brutal Savannah Sun while on “vacation” (sidenote: these days, a vacation is just a  “change of scenery”. If you were forced to bend to the will of a 5, 4 and almost 2 year old for the duration of your trip, you’d likely corroborate with this claim, lol). Anyway, do you workout while on vacation? I know some people who do and some who don’t. All good either way. 7-14 days off once in a while won’t impact your health/fitness in a detrimental way.  Some people truly could use an absolute break mentally and physically. However, CrossFit for me is nothing but beneficial and in my eyes, working out in general has ZERO downsides. Exerting myself energizes me physically, and thus puts me in a good place mentally. Since I believe that, why would I  break from something that is all upsides and zero downsides?

Workout of the Day

Push Presses n Pull-ups
Min 1) 4 Push Presses at 65-70%
Min 2) Strict Chin-ups

B. (repeat)
Three rounds for time of:
400m Run
21 Kettlebell Swings (53 / 35)
12 Pull-ups

Monday, August 1, 2022


Workout of the Day

Front Squat w Tempo
Every two minutes, for 12 minutes (6 sets):
4 *tempo* reps at 65-70% of 1RM

*the tempo is 33X
(3 second decent, 3 second active pause in bottom, Xplode up x 4 reps)

For time:
48c on Assault Bike
36 Back Rack Reverse Lunges (155 / 105)
24 Bounce Back Burpees Over the Bar

Ladies: 36 calories

Masters: 115/ 75, burpees
Rx+ 195/125

Saturday, July 30, 2022


Workout of the Day

In teams of two, complete the following for time:
40 Synchro 1 Arm DB Thrusters*
50 Box Step-ups w DB**
40 Synchro DB Hang Power Clean + Jerk***
50 Box Jumps
40 Synchro Goblet Squats
50 Box Jumps
40 Synchro DB Hang Power Clean + Jerk
50 Box Step-ups w DB
40 Synchro 1 Arm DB Thrusters

*switch arms every 5 reps
**hold DB however you wish
***alternate each rep

For the step ups and box jumps, only one person works at time. Everything else is synchronized.