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MONDAY – 9.22.2014


MONDAY – 9.22.2014



Back Squat
1 x 5 @ 70%
1 x 4 @ 80%
1 x 3 @ 90%
(AMRAP Last set)

10 Min AMRAP

2 Hang Power Snatch 85/115
2 Over Head Squats
5 Burpees

L2 65/95
L3 Scaled

” When I am not programming killer WODs and popping my collar I like to step back and enjoy life.”

-Coach PH-

First, I want to congratulate all the athletes who competed in the Battle at the Ballpark this past weekend, everyone did great. Second, thank you to everyone who came out to support our teams. You all being there makes such a huge impact on us competing.

Now lets talk shop for a moment, I know that from time to time we can get discouraged in the box for some reason or another. I know for some its seem that Pull Ups will never be in your game or that your clean weight just won’t go up, or insert whatever it is that has you gummed up. This is where you have to draw the line in the sand and say I will make this happen. I will start working towards my goal everyday not just here or there but literally everyday.

Sometimes we see an athlete in the box or at a competition and we think to ourselves I will never be at that level, but guess what there was a point in time when they were in your EXACT¬†same shoes. CrossFit rewards the pursuit of and not just the interest in. So start your pursuit now and don’t stop after a week. Big weights, faster times, and physical abilities take time and practice. Just remember you have a purpose when you’re in the box. Forget about the outside world for an hour and just work hard. Thank you for the opportunity to be your coach, it is something that I take to heart.