Complete the following for time:

Run 1 mile

21 Clean & Jerk 155#/105#

Run 800m

21 Clean & Jerk 155#/105#

Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.


Complete on the Minute x 8:

2 Pausing Front Squats (2 Seconds)


Complete 5 rounds of the following for time:

10 Front Squats 155#/105#

20/15 Calorie Row


 Pausing Front Squats!

Today we will be doing a strength component and getting under some heavy load prior to hitting the metcon. We will be completing 2 Pausing Front Squats on the minute for 8 total minutes. The 2 second pause will happen in the bottom of the squat and is meant to reinforce proper positioning. If you aren’t confident you can maintain a good, tensioned position, then stay lighter and work on making those squats and pauses perfect. After that we will complete “Battleship” which has Front Squats and Calories on the Rower. This part is meant to take 9-13 minutes so tailor the workout for you in order to achieve the intended time. Get in and get after it on this fine Friday!




Complete the following for time (30:00 time cap):

100 Double Unders, 50 AbMat Sit-ups

25 Hand Release Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

12/9 Calorie Assault Bike

Gino and Shar!

CompTrain Daily Mindset.

The CompTrain Daily Mindset for today talks about how looking at failure as a positive instead of a negative will help you grow and learn from those failures. Within every failure is a chance to learn, you just have to be willing to listen. 

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of all time, offers the difference maker in an otherwise even fight between two opponents:


Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

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“Dirt Devil”

Complete on the 4:00 x 5 rounds of the following:

5 Devil Presses 50’s3/35’s3

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats 50’s#/35’#

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses 50’s#/35’s#

Athlete for July, Nanc!

Brocast With Some More Updates!

We have another awesome (we think) podcast explaining and going a little more depth on the email we sent yesterday with the updates. If you did not receive that email, please let us know. Give this a listen and if you have any questions, don’t hesitate to ask. We love you all!

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Hotshot 19

Complete 6 rounds for time of:

30 Squats

19 Power Cleans, 135#/95#

7 Strict Pull-ups

Run 400m

Nineteen members of the Granite Mountain Hotshots lost their lives on June 30th, 2013 while fighting a fire in Yarnell, Arizona.The Yarnell Hill Fire, ignited by lightning on June 28, 2013, overran and killed the 19 firefighters resulting in the deadliest wildfire ever in Arizona. Today we do this workout in their memory.

The Hotshot 19

Seven years ago, on June 30th, 2013, nineteen members of the Granite Mountain Hotshots lost their lives at the Yarnell Hill Fire outside of Prescott, Arizona. As firefighters we commit to learn from these tragedies. Never forget is what we say. We feel that as CrossFitters we should do the same. So today we’ll once again throw down the Hotshot 19 in their memory. Please keep the 19 Granite Mountain Firefighters and their friends and families in your thoughts today as you do the workout. Never forget.

Ashcraft, Andrew – Age: 29

Caldwell, Robert – Age: 23

Carter, Travis – Age: 31

Deford, Dustin – Age: 24

MacKenzie, Christopher – Age: 30

Marsh, Eric – Age: 43

McKee, Grant – Age: 21

Misner, Sean – Age: 26

Norris, Scott – Age: 28

Parker, Wade – Age: 22

Percin, John – Age: 24

Rose, Anthony – Age: 23

Steed, Jesse – Age: 36

Thurston, Joe – Age: 32

Turbyfill, Travis – Age: 27

Warneke, William – Age: 25

Whitted, Clayton – Age: 28

Woyjeck, Kevin – Age: 21

Zuppiger, Garret – Age: 27



“Laces Out”

Complete as many rounds and reps in 18:00 of the following:

6 Bar Muscle-ups

9 Push Presses 135#/95#

15 Deadlifts 135#/95#

21 Wallballs 20#/14#

Aaron V!

No More Zoom Nooner!

Hey gang, we are going to stop doing the Noon Zoom class because attendance has slowly gone down to zero. We appreciate you all who made use of Zoom while we were closed and for the first month when we were opening slowly. Hopefully we will keep seeing more of you in person inside the gym!

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Rest Day!


“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.”

– Vivian Greene


Hanging out on a Sunday!


“Mind Eraser”

Complete as many rounds and reps in 20:00 of the following:

7 Power Cleans 135#/95#

7 Burpees

200 Meter Run

V and Nanc!


“Red Zone”

Complete the following for time:


Hang Power Snatch 75#/55#

Thrusters 75#/55#


Updates Coming Soon!

Hey gang, we will be sending you all an email with some important gym updates. Be on the lookout for it in the next week or so!  

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“Onside Kick”

Complete as many rounds and reps as possible in 16:00 of the following:

2 Double DB Z Press (50/35), 10 Double DB Box Step-over (50/35), 30 Sit-ups

4 Double DB Z Press (50/35), 10 Double DB Box Step-over (50/35), 30 Sit-ups

6 Double DB Z Press (50/35), 10 Double DB Box Step-over (50/35), 30 Sit-ups

Add 2 Z Press Each Round

6am getting it done!

CompTrain Daily Mindset.

Part of doing anything difficult is having a “why”. Your why doesn’t have to be magnificent as more often than not the simplest reasons are the most meaningful. 

“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill

The definition of enthusiasm is “great excitement for or interest in a subject or cause.” Enthusiasm is about purpose and passion – not results.

Define what your enthusiasm is. Why you do what you do. And when the hardship comes, whether it’s today, tomorrow, or next week, remind yourself of that why. Circumstances do not dictate effort… only we do.

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