"You cannot see your reflection in boiling water. Similarly, you cannot see the truth in a state of anger. When the water calms, clarity comes."

RX

Every 3:00 x 8 rounds:

Odd rounds:
15 toes-to-bars
45 double-unders

Even rounds:
45 double-unders
12/15-cal row

INTERMEDIATE

Every 3:00 x 8 rounds:

Odd rounds:
10 toes-to-bars
30 double-unders

Even rounds:
30 double-unders
12/15-cal row

BEGINNER

Every 3:00 x 8 rounds:

Odd rounds:
10 hanging knee raises
45 single-unders

Even rounds:
45 single-unders
8/10-cal row

Skill Work

Post-workout
3 sets:
Suitcase carry, right (100 ft)
Suitcase carry, left (100 ft)
– Rest as needed.
– Athlete’s choice of moderate-to-heavy load.

"Anyone can give material things, but giving attention, loyalty, effort, and honesty is priceless."

RX

21-15-9-21 reps for time:
Sumo deadlift high pulls (65/95 lb)
Push presses (65/95 lb)
Cal Echo bike

INTERMEDIATE

21-15-9-21 reps for time:
Sumo deadlift high pulls (55/75 lb)
Push presses (55/75 lb)
15-12-9-15
Cal Echo bike

BEGINNER

15-10-5-15 reps for time:
Sumo deadlift high pulls (35/45 lb)
Push presses (35/45 lb)
Cal Echo bike

"Your life is your story. Write well, edit often."

RX

For time:
800-m run
Double-DB front-rack walking lunge (75 ft) (35/50 lb)
3 rope climbs (15/15 ft)
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs

INTERMEDIATE

For time:
800-m run
Double-DB front-rack walking lunge (75 ft) (20/35 lb)
3 rope climbs (12/12 ft)
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs

BEGINNER

For time:
600-m run
Double-DB front-rack walking lunge (40 ft) (10/15 lb)
3 pull-to-stands
200-m run
Double-DB front-rack walking lunge (40 ft)
3 pull-to-stands
100-m run
Double-DB front-rack walking lunge (40 ft)
3 pull-to-stands

Skill Work

Post-workout
3 rounds:
:20 L-sit hold
1:00 jog, row, bike, or jump rope

"Anger is the punishment you give yourself for somebody else's mistakes."

Heavy Day

RX

For load:
3-3-3-3-3-3-3
Back squat

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:
5-5-5-5-5-5-5
Back squat

"Confidence is silent, insecurities are loud, move accordingly"

RX

AMRAP 15:
100-m DB suitcase carry (35/50 lb)
20 box jumps (20/24 in)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.

INTERMEDIATE

AMRAP 15:
100-m DB suitcase carry (20/35 lb)
20 box jumps (20/24 in)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.

BEGINNER

AMRAP 15:
100-m DB suitcase carry (10/15 lb)
15 box jumps (12/20 in)
15 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.

Skill Work

Post-workout
2 sets:
5 single-arm DB suitcase deadlifts, right
5 single-arm DB suitcase deadlifts, left
– Rest 1:00 between sets.

"People only see the decisions you made, not the choices you had."

RX

5 rounds:
AMRAP 2:
20 wall-ball shots (20/30 lb) (9/10 ft)
Max ring muscle-ups
– Rest 2:00 between rounds.

INTERMEDIATE

5 rounds:
AMRAP 2:
20 wall-ball shots (14/20 lb) (9/10 ft)
Max jumping ring muscle-up transitions
– Rest 2:00 between rounds.

BEGINNER

5 rounds:
AMRAP 2:
20 wall-ball shots (10/12 lb) (9/9 ft)
Max foot-assisted ring dips
– Rest 2:00 between rounds.

Skill Work

Pre-workout
Ring muscle-up skill work

"The quieter you become, the more you are able to hear."

RX

For time with a partner:
225/300-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition.

INTERMEDIATE

Same as Rx’d

BEGINNER

For time with a partner:
150/200-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold from the knees with each transition.

Skill Work

Post-workout
AMRAP 6:
20 band pull-aparts
10 banded pass throughs
10 banded high pulls

"To know what people really think, pay attention to what they do, rather than what they say."

“Linda”

RX

10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.5 x bodyweight)
Bench press (1 x bodyweight)
Squat clean (0.75 x bodyweight)

INTERMEDIATE

10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.25 x bodyweight)
Bench press (.75 x bodyweight)
Squat clean (0.5 x bodyweight)

BEGINNER

8-7-6-5-4-3-2-1 reps for time:
Deadlift (65/95 lb)
Bench press (55/75 lb)
Squat clean (35/45 lb)

"A negative mind finds fault in anything, but a positive mind finds opportunity in everything."

RX

25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

INTERMEDIATE

25-20-15-10-5 reps for time:
Pull-ups
– 8 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

BEGINNER

20-15-10-5 reps for time:
Jumping pull-ups
– 6 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

Skill Work

Post-workout
8 sets:
:20 hollow rocks
:10 rest

"Consistency is what transforms average into excellence."

RX

For time:
Handstand walk (100 ft)
1,000-m row
30 handstand push-ups
1,000-m row
10 wall walks
1,000-m row

INTERMEDIATE

For time:
Handstand walk (50 ft)
1,000-m row
30 handstand push-ups to a 2-in riser
1,000-m row
10 partial wall walks
1,000-m row

BEGINNER

For time:
50 plank shoulder taps
700-m row
20 pike push-ups
700-m row
10 inchworm + push-ups
700-m row

"You cannot wish for both a strong character and an easy life the price of each is the other."

RX

7 rounds for time of:
30 double-unders
200-m run

INTERMEDIATE

7 rounds for time of:
15 double-unders
200-m run

BEGINNER

7 rounds for time of:
15 single-unders
100-m run

Skill Work

Post-workout
Accumulate:
200-m bottom-up KB carry
– Switch arms as needed.

"Only the guy who isn't rowing has time to rock the boat."

RX

For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (135/205 lb)

INTERMEDIATE

For time:
15-12-9
Toes-to-bars
12-9-6
Front squats (105/155 lb)

BEGINNER

For time:
15-12-9
Hanging knee raises
12-9-6
Front squats (35/45 lb)

Skill Work

Pre-workout
Every 2:00 for 5 sets:
1 squat clean
1 pause front squat
1 front squat
– Build in load as mechanics allow.

"In life, the only two things you can control are your effort and your attitude. Everything else is not up to you."

RX

5 rounds for time of:
12 single-arm KB snatches (35/53 lb)
15 hand-release push-ups
30 air squats

INTERMEDIATE

5 rounds for time of:
12 single-arm KB snatches (18/26 lb)
9 hand-release push-ups
30 air squats

BEGINNER

5 rounds for time of:
12 single-arm Russian KB swings (12/18 lb)
9 hand-release push-ups from the knees
10-20 air squats

Skill Work

Pre-workout
5 sets/arm:
1 single-arm Russian KB swing
1 single-arm KB swing + pull back
1 single-arm KB snatch

PLEASE NOTE: We will be closed this weekend so that we may host a CrossFit L1 Course. We to this so that we may continue to bring you the best coaches in the industry.

"The worst form of inequality is to try to make unequal things equal."

RX

For load:
Deadlift
5-3-3-1-1-1-1
– Build to a 1-rep max.

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:
Deadlift
5-3-3-1-1-1-1
– Build to a heavy single rather than a 1-rep max.

“What we do is more important than what we say or what we say we believe.”

RX

EMOM 15:
8 burpees
8 wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

EMOM 15:
6 burpees
6 wall-ball shots (10/14 lb) (9/10 ft)

BEGINNER

EMOM 15:
3 burpees
3 wall-ball shots (6/10 lb) (9/10 ft)

Skill Work

Post-workout
Accumulate:
30-50 GHD hip extensions or banded good mornings

“Business is built on relationships, relationships are built on trust, and the foundation of trust is honesty.”

RX

For time:
400-m run
40 ring dips
30 deadlifts (125/185 lb)
20 double-DB step-ups (35/50 lb) (20/20 in)
400-m run

INTERMEDIATE

For time:
400-m run
40 jumping ring dips
30 deadlifts (105/155 lb)
20 double-DB step-ups (20/35 lb) (20/20 in)
400-m run

BEGINNER

For time:
200-m run
20 foot-assisted ring dips
20 deadlifts (55/75 lb)
20 step-ups (20/20 in)
200-m run

“Before you can make a dream come true, you must first have one.”

COMMUNITY CUP WORKOUT 3

RX

In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

“If you’re too rigid in your thinking you may miss some wonderful opportunities for storytelling.”

COMMUNITY CUP WORKOUT 2

RX

Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Rounds 1 and 2
15 toes-to-bars
15 overhead squats (65/95 lb)
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups

– Your score is the total number of reps completed.

INTERMEDIATE

Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Rounds 1 and 2
10 toes-to-bars
10 overhead squats (55/75 lb)
Max-calorie row

Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups

– Your score is the total number of reps completed.

BEGINNER

Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Rounds 1 and 2
10 sit-ups
10 overhead squats (35/45 lb)
Max-calorie row

Rounds 3 and 4
10-calorie row
10 overhead squats
Max ring rows (angled)

– Your score is the total number of reps completed.

“Winners are the ones who really listen to the truth of their hearts.”

COMMUNITY CUP WORKOUT 1

RX

AMRAP 20:
15 box jump-overs (20/24 in)
10 dumbbell snatches (35/50 lb)
5 handstand push-ups

INTERMEDIATE

AMRAP 20:
15 box jump-overs (20/24 in)
10 dumbbell snatches (35/50 lb)
5 hand-release push-ups

BEGINNER

AMRAP 20:
12 box step-overs (20 in)
9 dumbbell snatches (20/35 lb)
3 hand-release push-ups

“If there is no struggle, there is no progress.”

RX

For time with a partner:
800-m run

then…

10 rounds of:
10 double-DB power cleans (35/50 lb)
30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

INTERMEDIATE

For time with a partner:
800-m run

then…

10 rounds of:
10 double-DB power cleans (20/35 lb)
30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

BEGINNER

For time with a partner:
400-m run

then…

6 rounds of:
10 double-DB power cleans (10/15 lb)
20 single-unders

then…

400-m run

– Partners perform the runs together and then alternate full rounds of the 6-round couplet.