Saturday, 29 October

*****0730 Unstructured Lifting*****

Push Jerk Behind the Neck in Split

5 X 5 @ light weight, 2 sec pause in catch

Power Clean + Push Jerk

5 X [3 power cleans + 1 push jerk] @ 75-80% of 1RM clean & jerk

Deficit Clean Pull

3 X 5 @ 95-100% of 1RM clean, 2 inch deficit

*****0900 Class*****



20 Double Unders (30 Singles)
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb

Barbell: (RX/LvL2 155/105)(Scaled 115/85) (Scaled2 95/65) (LvL3 205/145)

*Athlete 1 will start the round, when they move to the rope climb athlete 2 will start, athlete 3 will rest until athlete 2 moves to the rope climb and so on…

*Score = Total Rounds + Reps


“The opposite of play is not work. The opposite of play is depression.” – Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.

Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.

What did your first day of CrossFit look like? What made you come back? What made you have the desire to compete?


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