IN-GYM WORKOUT for Monday 4/12/2021

Rowing 1:00 at each stroke rate: 18, 24, 30, 36 then Junk Yard Dog followed by 50 slam ball for time

every minute on the minute for 20 minutes:
a. 15 bell ball
b. max calorie row


for time:
40 front squats, 30/50/70+kg
40 handstand/hand-release pushups

Post time to whiteboard and journal!

Follow-Along Kettlebell Workout premieres at 6pm!

READ: Fauci Reveals Which Activities He Will and Won’t Do Now That He’s Vaccinated – INSIDER

Kettlebell Class for Monday 4/12/2021


then join us immediately after at 10am for YOGA with IVAN.MVMT on Zoom. RSVP via PushPress for meeting room info.

Pls send good vibes for Zheng as she made it to the Quarterfinals of the 2021 CrossFit Games! On Thursday five more events were release and she has to complete all of them in the online competition this weekend.

IN-GYM WORKOUT for Saturday 4/10/2021


Jumping jacks
Long lunge + twist
Lateral lunge
Chris Farley
Straddle Inch Worm + Pushups
Arm circles
Shoulder floss
Tendon bathing


27-21-18-15-12-9-6-3 reps for time:
DB hang squat cleans, 2×20/35/50lbs

Post time to journals and whiteboard.


Everyone seems to have a foam roller at home, but do they use them frequently enough?

We squat often so you should center quad roll.

We go overhead frequently so you should T-spine roll and side roll.

We pull weight from the ground all the time so you should roll out the glutes, hamstrings, and lower back.

If you can’t loosen the tension you carry you’ll always be at risk of injury. SO USE YOUR FOAM ROLLERS!

IN-GYM WORKOUT for Friday 4/9/2021

as many rounds as possible in 3 minutes:
2 push jerks
4 pogo burpees
6 front lunges

Rest 1:00. Repeat for a total of 5 rounds. Rx = 30/50/70kg.

Post all five scores to your journal/whiteboard.

READ: Fitness Is a Hedge Against Sickness – Power = Force * Distance / Time

If you don’t possess awesome mobility in your fingers/hands/wrists/forearms/shoulders you may find that holding a barbell in the rack position leave your wrists sore and uncomfortable.

We can improve this position temporarily by keeping the hands open, bearing the bar onto the delts with the fingers preventing forward slippage.

CONDITIONING for Thursday 4/8/2021


AMRAP in 7:00 of
7 deadlifts
7 high pulls
7 goblet squats
7 twisting lunges

3:00 rest then repeat. You can resume where you left off or begin from the top again. Post results to comments!

READ: CrossFit Is Finally Fed Up with MTG – Buzzfeed News

Do you prefer to hang on bars with an open or closed grip?

A closed-grip activates your forearms for a stronger clasp on the bar, but because of that activation your grip gives out sooner.

An open grip is more comfortable (especially those with smaller hands), but doesn’t guarantee secure contact.

Depending on the exercise you might use one over the other!

IN-GYM WORKOUT for Wednesday 4/7/2021

10 rounds for time:
20 pushups
3 deadlifts, 60/103/145kg

Make these deadlifts heavy but doable. Double overhand until failure then you can mix your grip. Pushups don’t have to be hand-release, but it may help your pacing.

READ: Finding His Purpose: “I Never Would Have Done This CrossFit Shit Otherwise,” Says Military Veteran, Below-the-Knee Amputee – Morning Chalk Up