Author: Rachael Graves

  • Sunday 6/4/23

    Sunday 6/4/23

    Workout AMRAP x 16 MINUTES 5-10-15-and so on… Box Jumps Sit-Ups *After each full round, complete 7 Strict Pull-Ups

  • Saturday 6/3/23

    Saturday 6/3/23

    Strength Back Squat Workout ON AN 7:00 RUNNING CLOCK… 80/60 Cal Bike Max DB Hang Power Cleans with Time Remaining…

  • Friday 6/2/23

    Friday 6/2/23

    Strength Push Press Workout 3 ROUNDS FOR TIME 400m Run 24 Burpees to Target 12 Shoulder to Overhead

  • Thursday 6/1/23

    Thursday 6/1/23

    Strength Deadlift Workout 4 SETS 15 Russian KB Swing 10 Toes to Bar 10 TNG Deadlifts 10 Toes to Bar 15 Russian KB Swing

  • Wednesday 5/31/23

    Wednesday 5/31/23

    Skill Single Unders + Double Unders Workout EMOM x 18 MINUTES MIN 1&2 – AMRAP of…6 Tall Box Crawl-Overs + 12 Slam Balls + 36 Doubles Unders MIN 3 – :40 Static Hold

  • CFML – WEEKLY May 30th 2023

    CFML – WEEKLY May 30th 2023

    Wayne’s Leader of the Month: Megan Turiak! Megan has just recently started CrossFit but she certainly does not seem like it to the community. She has the world’s quickest single unders and often stays after to work on other movements, which has made Megan quite the “games level athlete” 😉 Megan often elevates the community. […]

  • Tuesday 5/30/23

    Tuesday 5/30/23

    Workout AMRAP x 25 MINUTES 20/15 Cal Cardio Choice 20 Russian Twists 15 Sit-Ups 15/12 Cal Cardio Choice 15 Glute Bridge-Ups 10 PVC Over-Unders

  • Monday 5/29/23

    Monday 5/29/23

    Workout MurphFor Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it.

  • Sunday 5/28/23

    Sunday 5/28/23

    Workout AMRAP x 30 MINUTES 5:00 Cardio Choice 200m KB Suitcase Carry 20 Alt. Lateral Box Step-Overs 1:00 Midline of Choice

  • Saturday 5/27/23

    Saturday 5/27/23

    Strength Power Clean + Muscle Clean Workout 4 SETS FOR MAX REPS 1:00 – Power Clean 1:00 – Double Unders 1:00 – Slam Balls 1:00 – Cal Row