Daily Workout

This one looks fun!

Who’s going to get their first pull-up today?!! Muscle-up maybe?! Ahhh don’t you just love Open Season 🙂

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Everyone has weaknesses, let’s work them!

“Never be afraid to expose a weakness in yourself. Exposing a weakness is the beginning of strength.”-
ROBERT ANTHONY, Beyond Positive Thinking

Today is your chance to strengthen yourself by working on your weaknesses! ??


“Goat Day” EMOMx 20:

Odd Min: Movement 1

Even Min: Movement 2

Box Brief

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today. We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

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