I hope you all had a chance to read the guest blog post that was posted on Friday. If you did not please do so. You will be happy that you did. Below is a potion of it. I want you all to know how much Greg and I care for you. We genuinely want you all to do well. We believe in each and every one of you and want you to not lose sight of why you CrossFit during this open season. Remember no matter what that you do CrossFit to better your lives. You CrossFit because it is fun. You can not give more than 100%. If you do not do as well as you wish don’t dwell on what could be but rather be satisfied with your accomplishment. You are all special believe that because we sure as hell do!

“I am at the top of the mountain. It will not be an easy climb to get to me. You will stumble, you will fall, you will get back up if you have it in you. You will need the help of others to get to me. You can follow the paths that others have tread that lead to the top, or you can find your own way. The only wrong way is the one that leads you all the way to the bottom. Trust yourself, believe in yourself, and one day you will find me at the top of the mountain, waiting for you. I AM YOUR GOAL. COME AND GET ME.”



500 M. Easy Row


2 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

10 Lunges w/ rotation


Mobilize hips and shoulders


3 x 3 Weighted Pull Ups

3 x 3 Weighted Ring Dips

*Go as heavy as possible.


Front Squat

5 x 5 @ 75%



EMOM (For as long as possible)

5 Thrusters (75/55) (65/45) (55/35) (45/25)

5 Pull Ups

5 Burpees

*Score equals total rounds and reps completed before failure.


Shoulder and Hip Mobility

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