Monday, 22 August

This is the first day of our new 13 week training block titled “BASE.” The goal of these 13 weeks is to build a strong foundation of strength, technique, endurance, strict gymnastics, and skills. These fundamental aspects of our fitness will serve as the “base” upon which we build for the remainder of the CrossFit season.


PART 1: Back Squat

Build to a Heavy Set of 20

*Score = Heaviest Load


10 Rounds For Time:
10 Toes to Bar (Scaled Knee Raises)
10 Burpees
100 Meter Run

*Score = Time it takes to complete the workout


Seated Legless Rope Climbs: 3-5 sets resting 3 mins between sets

40-60 Minute @ Zone 2 on a Machine (180-age=bpm goal)


“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is…

The paradigm shift is as powerful as it is simple: every day we are given the chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.


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