Athlete Development: Bigger, Faster, Stronger Comes From the Long Game
When it comes to athlete strength and conditioning, everyone is looking for the next best thing. The new piece of technology.The flashy drill.The…
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…
How to Become a Better CrossFit Athlete: 3 Proven Principles for Long-Term Success
If you’ve ever asked, “How can I get better at CrossFit?”, you’re not alone. This is one of the most common questions in…
Workouts
Monday – Mar 23, 2026
Monday 3/23 A) Row 300 M Then: 2 Rounds Hanging L Sit or Bent Knee Hold :20 On- :20 Off- :20 On 12 Ring Rows 6 SL RDLs/ Side B) 4 Rounds 3 Min Interval 100 M Row 12 Gorilla Rows 9 Sit Ups 100′ Farmers Carry Rest 1 Min
Saturday – Mar 21, 2026
Saturday 3/21 A) 3 Rounds 3 Min On/ 1 Off Row 250 Then AMRAP: 10 Box Jumps 10 Push Press 10 Ring Row B) 3 Rounds 3 Min On/ 1 Off Bike 500 Then AMRAP: 50′ Lunge 10 Hang PCs 10 Plank Row
Friday – Mar 20, 2026
Friday A) Long Circuit On the Minute X 4-5 Rounds 1. Kettlebell Swings X 15 2. Wallball X 15 3. 6 Burpees- 1-2 Shuttle Runs 4. 6 Ball Slams- 20 Jump Rope 5. Rest/Reset
Thursday – Mar 19, 2026
Thursday 3/19 A) 5 Min Casual Group Sled Relay Do Band Pull aparts and Good Mornings While Waiting B) 18 Min AMRAP Max Distance on Bike On the top of every 3 Minutes (6 Rounds) 100′ Sled Drag 10 KB Deadlifts 100′ Farmers Carry