9/28 – 10/3

Don’t these workouts look fun? Come try a free class:



Back Squat (3×3 no max reps)
Bench Press (3×3 no max reps)
Deadlift (3×3)
Metcon (AMRAP – Reps)
20 sec at each station with 20 sec rest.
3 Rounds
Barbell Lunges 115/75(back or front rack)
Box Jump Overs
Wallballs 20/14


Shoulder Press (3×3 no max reps)
Metcon (Time)
50 burpee-jump-tire flips for time.
*You do a burpee, jump onto the tire, jump down, then flip the tire. That equals 1 rep.


Box Squats (3×3 no max reps)
Kitchen Sink (Time)
25 GHDs
25 Ring Dips
25 OHS 115/75
25 Toes To Bar
25 Dumbell Snatch 55/30
25 Box Jumps 30/24″
25 Calories on Rower


Overhead Squat (3×3 using very light weight)
Metcon (No Measure)
EMOM for 5 Min
2 Clean & Jerks
*Increase weight each round
EMOM for 3 Min
2 Rope Climbs
8 Pistols (4 each leg)
EMOM for 5 min
3 Power Snatch 135/95


Front Squat (3×3 no max reps)
2k Row (Time)
Max Effort 2k Row


Metcon (Time)
15 thrusters 95/65
15 KB Swings 55/35
12 thrusters 95/65
12 Pullups
9 thrusters 95/65
9 Box Jumps 30/24″
6 thrusters 95/65
6 Burpees

There’s essentially only two types of gyms: cheap gyms like LA Fitness, Gold’s Gym, 24-Hour Fitness, youFit, etc. and strength and conditioning facilities like CrossFit gyms. The difference is that for $24 a month you can get zero or very little results, or you can pay $100+ a month and see results.

Most cheap gyms have over 10,000 members and more than 85% never walk through the door after the first month. Most CrossFit gyms have 70-100 members and almost every single member attends on a regular basis. 

Now you decide whether you want to spend serious money for serious results or throw money away like everyone else. If you have $250 a year to waste on a gym membership which rarely gets used, you can probably afford CrossFit for a few months and get the body you want.

Would you buy an old flip-phone for $25 a month which sits in a drawer and or an iPhone you will use every day for $100 a month. Now apply that concept to CrossFit.