Strength Training After Injury: Rebuilding More Than What Was Lost
When people get injured, the natural reaction is often to back off, protect the area, and wait until it feels better. In the…
How to Get Stronger
How does one get stronger? In this day and age, it is not hard to find various methods around gaining strength. However, a…
Fueling for Performance – How to Optimize Your Nutrition as an Athlete
When it comes to athletic performance, training gets most of the spotlight—but make no mistake, your nutrition is the foundation that supports every…
How to Become a Better CrossFit Athlete
“How can I become better at CrossFit?” This is single handedly the most prevalent question within the Sport of Fitness. Everyday I have…
How to Choose an Online CrossFit Program
In this day and age, getting information is not the issue, rather it’s how you apply that information to best serve your mission…
Workouts
Thursday – Mar 12, 2026
Thursday 3/12 A) 2 rounds. 500 M Bike 20 Alt V Ups 10 No PU Burpees B) 7 Min AMRAP 50′ Sled Push 100 Front Rack Carry 10 Hanging Knee Raises 50′ Sled Drag 100′ Farmers Carry C) 10 Min AMRAP 1 K /800MBike 10 Hang PC 10 Thrusters 20 Jump Rope
Tuesday – Mar 10, 2026
Tuesday 3/10 A) 5 Min Circuit 200 M Run 10 Plank Shoulder Taps 20 Bicycle Crunches B) 3 sets 6 Lat Box Steps- Same as Last week 6 Split Stance DB Press/ Side C) 4 Rounds 2 Min On/ 1 Min Off 3 Shuttle Runs AMRAP- 5 Burpees 5 Box Jumps 10 Alt DB Snatch
Monday – Mar 09, 2026
Monday 3/9 A) Warm Up 200 M Ski 50′ Walking Lunges 20 Jumping Jax 500 M Bike 50′ Walking Lunges 20 Jumping Jax 200 M Ski B) 3 sets Banded Hip Thrusters X 10 Prone Press X 10 C) 12 Min AMRAP 50′ Sled Push 50 M Ski (+50 M Each Round) 20 Box Steps…
Wednesday – Mar 04, 2026
Wednesday 3/4 A) Warm Up 200 M Row Then: 3 Rds: 12 R Lunges 12 Good Mornings 24 Jump Rope B) 3 Rounds 5 Sumo DL 5 SA Upright Row/ Side C) 3-4 Rounds 5 Sumo DL 10 KBS 10 Plank Rows 250 M Row Rest :60-:90