• Reminder barbell club is Saturday 7 am. Cost is 20$!
  • It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
  • We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!

Today’s workout may not seem like alot of fun to most people. It’s not sexy or anything like that. Some might call it grunt work, or cyclical work, whatever you’d like to call it (maybe death work??). But even though you may not see a lot of elite athletes posting about this kind of stuff, it doesn’t mean they don’t do it.

If you want to make one of the biggest changes in your fitness, apart from adding in intensity into your workouts, it would be more workouts like this. Nothing to slow you down, get the work done, and learn how to keep moving. This is what can build that “engine” that people tend to talk about. Learning how to get better on these machines, and keeping a pace on these machines is key to improving your fitness. So even though you might hate this stuff, i’m just trying to help 🙂

And if you need some more convincing, listen to the guy who’s basically a God when it comes to coaching games athletes and getting their capacity higher:

THURSDAY 6/14/18

1. “Super Straw”
12 EMOM:
1) 15/12 Calorie Row
2) 12/9 Calorie Bike (18/13 AD)
3) 100m Run
4) Max dubs
*Score is yes/no you completed the EMOM and total dubs. If doing singles divide reps by 2 at the end

2. Accessory:
100 Banded Tricep extensions
50 Banded pull aparts
50 Banded Tricep extensions
50 Banded pull aparts