Train Hard.. Recover Fast.. Repeat


Community Coalition

For those of you who may not have seen this yet, there’s still one day left to take advantage of this opportunity. Two well-known company’s 2POOD and O2 have stepped up to give back and support the CrossFit Community. They partnered to form what they’ve entitled a “Community Coalition.” There are two parts to this coalition including a $2,000 giveaway!


  • From 2POOD: 2POOD Collection of a belt, knee sleeves, 2 shorts, 2 shirts, joggers, and a hoodie.
  • From 02:  A year supply of 02


  • From 2POOD: Use your Gym’s code at checkout (RECOVERY4794) to receive free shipping and 50% of profits will be donated to your gym.
  • From 02: The code will get you a 50% discount and then 50% wil be donated to your gym.

There are 8 different ways to enter the giveaway,  including 1 entry just for entering your email. You can visit the website if you want to check it out… Tomorrow is the last day!



Let’s start out our week by gettin’ a little sore!  Hit this one hard!  Good luck!

27th Of April Year 2020


A) EMOM 16 – Alternating
Even: 30 Secs of Walking Lunges (Feel free to grab some weighted objects to increase the stimulus and difficulty… but keep the intensity high!)
Odd: 30 Sec of Press Movement (Your choice of press… I’d prefer to program Handstand Push-Ups, but if this movement is difficult to set up or perform.. like against stucco… then choose a movement you can benefit from and keep the intensity high!)

Increase Ladder by 2’s
Thrusters (Find a jug and fill it with water or use any other weighted object!)

A) EMOM 16 – Alternating
Even: 8-10 Walking Lunges @As heavy as possible!
Odd: 6-8 Push Press @As Heavy as possible!

B) 1-2-3-4-5-6-7-8-9-10-15
Thrusters @95/65
***Note that there is a change in the rep scheme sequence for the last and final round!!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s