Monday, 29 August

******* Morning Classes are now 0500-0600 and 0600-0700*******

Warm Up

“Mr. Joshua”

“Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th, 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

5 Rounds For Time [35 Minute Cap]:
400 Meter Run
30 GHD Sit-ups (40″/37″) (Scaled AbMat Sit-ups)
15 Deadlifts (RX 260/165) (Scaled 205/145) (ScaledV2 155/105)

*Score = Time it takes to complete the workout

Additional Work

Strict Weighted Ring Dips: 3-5 Sets of 2-5 Reps for max load, rest 3 mins between sets

Split Jerk Strict Press: 5×5 at light weight, 2 secs up and 2 secs down

Power Clean and Jerk: 5 sets of [3 power cleans + 1 push jerk @ 65-70%]

Deficit Clean Pull: 3×5 @ 85-90%

Zone 2 Cardio: 40-60mins


“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few choose to DO.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.


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