Strength: Your choice, go for 1 rep max on Deadlift or Front Squat. Rest 10:00, then… “Annie” (CrossFit WOD). For time – 50, 40, 30, 20, 10 reps of: Double Under Sit Up

In case you missed it on Fox 59, here is the Angela Ganote segment, “Female Focus” which featured Coach D and her Crew.  You can check it out on our blog, or by clicking HERE. Once I got past the initial fired-up-ed-ness (yes, it’s a word; look it up), I watched the segment a few more times.  Aside from the fact that it featured our gym and Bad A$$ chicks, […]

Skills training X 30:00 Stamina: Bear Complex X 5 rounds, increasing weight each round until challenging yet manageable. Goal is not time, it’s max load you can complete for each round. Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press, repeat for a total of 7 times, this equals 1 round of the Bear Complex

4 Rounds for time of: Turkish Get Up X 3 each side @ 50#/35#. If you can’t do TGU, go with Sandbag Get Up X 3 each side @ 80#/60# 1 Arm Barbell Farmers Walk @ 95#/65# X 1/2 the length of the gym in one hand, switch and go another 1/2 length of the gym Tire Flips X 15

3 rounds for time of: Burpee X 25 Sandbag Squat Clean + Push Press X 20 @ 60#/40# – no dropping the bag from overhead. Must be kept under control throughout the entire movement. Box Jump X 15

Join several of our PR Fitness Athletes on August 13 for the “Warrior Dash” in Crawfordsville: Click HERE for link. A couple of us will be a little further West, in Danville, IL on the same date doing the “Howl at the Moon 8 hour Trail Ultra”: Click HERE for link. Chose your poison and join us!

Thrusters 5, 5, 3, 3, 3 Rest 5:00-10:00, then… 5 rounds for time of: Wall climb x 5 (no it’s not a Spiderman thing…) Toes to bar x 10 Tire jumps x 5

For total Reps. 1:00 at each station, no rest between stations. Rest 1:00 at end of circuit. 3 rounds total. Wall Ball @ 20#/14# – 10′ target Kettlebell Swing @ 50#/35# Box Jump @ 24″/20″ Tire Sledgehammer @ 16#/8#