Commitment paired with consistency  guarantees success. This is universal for many aspects of life not just fitness.

There are very few legitimate excuses to put your health on hold. All 52 weeks of the year bring challenges but none are worth putting your health on the back burner. Whether you are coming into the gym every day to crush weights, or going for a run around your neighborhood 3 times a week you need to make exercise a top priority, always. 

How will you make your health a priority this week? A good way would be to make a commitment to get into the box at least 3 days this week. Take a look what we have planned for you.

Nothing wrong with some weightlifting to start the week! We will be getting after a variety of rep schemes of clean and jerk  eventually build up to a heavy single. 

Tuesday is our 4th hero WOD of the month and it takes a different approach to  what we see as a “normal” CrossFit workout; but it means just as much to honor the soldier it is designed for.

Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

This is a great workout to do nearly anywhere you can find something to hang from; no excuses.  Get into the gym, find a branch at home, monkey bars on a playground or whatever you can hang onto in honor of U.S. Army Spc. Christopher J. Coffland.

Wednesday we have a chipper with the magic number 55. Rowing, deadlifts and more.

Thursday is a moderate length amrap triplet. This one will be a fast moving wod as it has low reps of snatch, handstand push ups, and strict pull-ups. 

Friday we start with a very fast chipper couplet. We will spend the rest of the class building up to a heavy 5 rep front squat.

Saturday’s wod we will be introducing a new movement we haven’t seen in our programming before in a 5 round partner wod.

Sunday is as usual a cardio lovers paradise 🏃🏿‍♂️🏃‍♀️

Show us you’re committed and fit your fitness into this week!