• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!

Today will be a much needed “recovery” day. No testing today. Yes you’ll still get a workout in, but it shouldn’t leaving you feeling dead. It should give you a nice good sweat, and get the juices flowing to help you feel good!

While you are recovering, might as well watch the video below! We’ve posted about this guy when he got interviewed by the podcast of CrossFit HQ. But the story is still amazing to hear and some inspiration. He made a goal for himself, and then he sacrificed and put effort into that goal. Whether the goal is losing weight, getting a pullup, running a marathon, whatever. The same is done, no matter what it is. You just put forth effort, and some sacrifice. Yes it will be hard, but you just have to make sure it’s really what you want to achieve, and then it will be worth it.


A. “Jump On It”
6 Burpees
50m Farmer Carry 70/53 (Each Hand)
30 Dubs
50m Farmer Carry

B. Accessory
3-4 sets:
20-30 Banded Pull Aparts
10 KB High Pull/Side
15-20 GHD Sit up