Swinging into Sunday like…
“Be who you are and say what you feel because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss
A) : “Button Down” (Time)
For Total Time:
3 rounds:
20 box jumps (24/20)
10 burpees
-50 air squats-
3 rounds:
50 double unders
10 burpees
-50 air squats-
3 rounds:
30 abmat situps
10 burpees
-50 air squats-

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): step ups, 100 single unders

Target Time 18-22min
Time Cap 30min



Lane keeping it classy! #CHCstyle
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach out goals, we need to hard-wire ourselves 24/7 with thoughts of how improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.

When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment.

On the other side, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is what burnout is.

Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today

A) : “Cement Mixer” (7 Rounds for time)
7 rounds
On the 3:00
Run 400m
12 TTB

If work isn’t completed in 3 minutes add one second for each rep not completed

*Goal is to have at least 30 seconds of rest per ronud

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 300m run, 12 abmat situps

Next Level
C): Barbell Cycling – Beast Builder
On the Minute x 6:
Min #1 – 6 Hang Squat Cleans + 1 Push Jerk
Min #2 – 5 Hang Squat Cleans + 2 Push Jerks
Min #3 – 4 Hang Squat Cleans + 3 Push Jerks
Min #4 – 3 Hang Squat Cleans + 4 Push Jerks
Min #5 – 2 Hang Squat Cleans + 5 Push Jerks
Min #6 – 1 Hang Squat Clean + 6 Push Jerks

Barbell Loading – 55% of 1RM

B) : Metcon (Weight)

Part #1 – Clean Primer
5 Sets of 3 – Tall Cleans – https://www.youtube.com/watch?v=FE1VnZB1wRw&feature=youtu.be

Part #2 – Clean and Jerk Complex
On the Minute x 6:
1 Clean Pull
1 Hang Squat Clean
1 Jerk

Sets #1+2 – 70%
Sets #3+4 – 75%
Sets #5+6 – 75-80%, based on feel. *RECORD HEAVIEST



Robi & Julie
“The Marshmallow Experiment”

The experiment began by bringing in children into a room, one by one, and sitting them down in a chair with a single marshmallow in front of them.

Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then he would be rewarded with a second marshmallow. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone.

The choice was simple – one treat now, or two treats later.

Some of the children ate it right away. Some of the children squirmed around for a bit looking at it, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back.

The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately struggled. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live highly successful individuals.

What the experiment shows us, is that the ability to delay gratification is a critical component in life.

Whether we want to go to the CrossFit Games, be the best husband we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow in front of us.

In our darkest hour, of our darkest day, if we can stare that single marshmallow down and stay the course… we’ll make it.

A) : Deadlift
EMOM x 6
8 reps, increasing weight each set


B) : “Napalm” (Time)
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

R+(OPEN): as written
Rx(PERFORMANCE): C2B pullups, 185/135, 20/14
Scaled(FITNESS): pullups, 155/105, 14/10

Target Time: 16-18min
Time Cap: 20min
*Every rep not completed is an additional second added to end of time.
Next Level
C) : Metcon (No Measure)

Not for Time:
150/100 Calorie Assault Bike

Males work through their 150 calories in this flow:
15 Calories Slow, 15 Calories Fast

Females work through their 100 calories in this flow:
10 Calories Slow, 10 Calories Fast

Across the calories, this equates to being (5) full rounds of slow pace, to fast pace. Aim is to gradually increase in intensity during these fast paces, towards a full sprint on the final iteration.

Friday Night Fitness
Metcon (AMRAP – Reps)
7 min amrap
10 thrusters @1st weight
100 m run
8 thrusters @2nd weight
200 m run
6 thrusters @3rd weight
300 m run
Max thrusters at final weight

Male: 135#, 155#, 165#, 170#
Female: 85#, 95#,105#, 110#

Rx: Masters/Scaled
Male: 115#, 135#, 145#, 150#
Female: 65#, 75#, 85#, 90#

Metcon (2 Rounds for time)
10 minute amrap
2 plate pushes across and back width of floor
30 KB hang snatches
2 plate pushes across and back width of floor
30 KB shoulder to overhead

Straight into max wreckbag sprawls in remaining time

*50 lb wreckbag sprawls

At 10:00 you have 2 minutes to accumulate max HS walk or Bear Crawl

Rx+: 32kg/24kg
Rx: 24kg/16kg



Closing your eyes makes the weight feel lighter, right Scott? ;P
“Stop waiting for someone or something to light your fire. You actually have the match.”
A) : “Bumper Boats” (Time)
3 Rounds:
500m row
25 abmat situps
20 DB push presses (35s/20s)
50 double unders

*Partner release style (partner 2 begins after partner 1 gets off rower)

Rx – (OPEN/PERFORMANCE): as written
Scaled – (FITNESS): Lighter than Rx DB, single unders

Target Time 15-20min
Time Cap 25min



Kenny #BlueSteel
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them.

However, there is much to be said about taking a pause to our day, to our routine. To appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we have to actively remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. Despite being a morbid thought, we will.

There will be a final cup of morning coffee for us.
There will be the last chance for us to listen to the radio.
And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

A) : “Jack Squat” (Time)
Front Squat (135/95)
Kettlebell Swings (32/24)
400 Meter Run

R+(OPEN): as written
Rx(PERFORMANCE): 115/80, 24/16
Scaled(FITNESS): 95/65, 16/12

Target: 10-15min
Time Cap: 20min
Next Level
B) : Split Jerk
3 Sets of 3 – Tall Jerk – https://www.youtube.com/watch?v=BlX6imPOf18&feature=youtu.be
4 Sets of 2 – Pausing Split Jerk – https://www.youtube.com/watch?v=pjVJnIh8eUk&feature=youtu.be
5 Sets of 1 – Split Jerk


Our first two movements are primers for the third, where we will be building to a heavy single for the day. All repetitions are taken from the rack, or blocks.

On the Tall Jerk, our aim both speed and positioning beneath the bar. Pressing the bar to just above forehead level, we are about halfway to lockout. From here, the goal is not to elevate the bar any higher, and to instead press our body beneath the bar. The speed to lockout is just as much of a factor as our positioning. Our ability to move our feet accurately into our split receiving position can be refined here.

For loadings, stay on the very light side, as speed and technique is the focus. If the weight is too heavy, we end up muscling our way through. Start with an empty barbell, and build steadily to somewhere between 30-40% (based on your estimated 1RM Split Jerk) for our 3×3.

On the Pausing Split Jerk, we have a two-second pause in two separate positions. The dip, and the catch. This allows us to refine our positions further, now under load. On the dip, focus on the full foot being glued to the floor, but with the weight back towards the heel. And on thje catch, our stability with the raised heel of the back foot.

Set #1 – 50% of 1RM Split Jerk
Set #2 – 55%
Set #3 – 60%
Set #4 – 65%

Split Jerk. From here, take 10:00 to build to 5 Sets of 1 Heavy Single.

C): Metcon (3 Rounds for reps)

3 Giant Sets:
Max Dumbbell Bench Press (70’s/50’s)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side) – https://www.youtube.com/watch?v=U1u8P0zp3gs&feature=youtu.be

Rest 2:00 between.

*Score is total # of DB Bench Presses

Rx Plus: As written
Rx: (50/35)
Scaled: (35/20)

On the DB bench press, we are looking to use the above load only if we can find at least 8 repetitions per round. We want a challenging weight here, but not to the tune of 3-5 reps per set.

On the following chest supported rows, this implies that our chest is propped against an elevated bench. Stacking the legs of a bench on plates, we can get some weight off the ground so that at extension, the dumbbells aren’t touching the ground. For this movement, we are looking to be completely horizontal.

On the final movement, we have lateral box step-ups. Here, athlete’s choice on loading and height. We are looking for six straight repetitions, completed with sound technique, before transitioning sides. Only load if we are feeling very strong in the movement.



“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

A): “Lead Foot V2” (3 Rounds for reps)


27/21 Calorie Row
 or 21/15 Bike
27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes


21/15 Calorie Row
 or 18/12 Bike
21 Burpees

21 Toes to Bar

rest 4 minutes


15/9 Calorie Row
 or 12/8 Bike
15 Burpees

15 Pull-ups

R+(OPEN): as written
Rx(PERFORMANCE): pullups, leg raises, ring rows
Scaled(FITNESS): Jumping pullups, abmat situps, ring rows

Target: 180/150 plus total reps
Next Level
B) : Metcon (Time)
For Time:
50 Strict Handstand Pushups
*10:00 Time Cap

Rx Plus: As written
Rx: Elevated Strict HSPUS
Scaled: Standing DB Strict Press (35/20)

C): Metcon (No Measure)

15:00 Recovery Effort



“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind that I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead urinated on by the prison guards for their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited another jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

A) : Power Snatch
Part #1 – Muscle Snatch – https://www.youtube.com/watch?v=3l9Adagax1Y&feature=youtu.be
3 Sets of 5:
Sets at 37%, 42%, 47%

Part #2 – Complex
3 Sets:
3 Snatch Grip Push Jerks (behind the neck) – https://www.youtube.com/watch?v=qEwnbaXyufc&feature=youtu.be
3 Power Snatches
Sets at 50%, 53%, 56%

Part #3 – Power Snatch
Every :45s x 6: 1 Power Snatch
Sets #1+2 – 62%
Sets #3+4 – 66%
Sets #5+6 – 70%*RECORD IN WODIFY

B) : Isabel (Time)
For Time: 30 Snatches, 135# / 95#

Scaled (FITNESS): 95/65#

Target Time: 3-6min
Time Cap: 8min

Next Level
C): Back Squat
Set #1 – 4 Reps @ 75%
Set #2 – 2 Reps @ 81%
Set #3 – 4 Reps @ 75%
Set #4 – 2 Reps @ 85%
Set #5 – 4 Reps @ 75%
Set #6 – 2 Reps @ 89%*RECORD IN WODIFY
REST 2:00 between sets
D): Back Rack Lunge (2×14)
2 Sets of 14 @ 43%

*Reverse Lunge

Building off last week, increasing by 3%. This percentage is based on your current/estimated 1RM Back Squat. Each of set is 7 reps per leg, for the total of 14.

E): Metcon (No Measure)

Alternating Tabata:
AbMat Sit-Ups
Hollow Rocks – https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be

Rx Plus: As written
Rx: Hollow Hold
Scaled: Hollw Tuck Hold – https://www.youtube.com/watch?v=l6s1F0Xj0wk

“Tabata” is an interval system – :20s on, followed by :10s off.
We repeat this process for (8) intervals per movement. With two movements here, we will be alternating :20/:10 for a total of (16) given how we have two movements.



Happy Mother’s Day to all our Strong and Beautiful CHC Mom’s!
“A mother is she who can take the place of all others but whose place no one else can take.”
Metcon (Time)
Mommy & Me WOD with Coach Crawford and Coach Tracy



Carly, Logan, & Mason
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Honda’s. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and even on our street.

Yet, they were there the whole time.

We see what we are looking for. It’s called the “Reticular Activation System”.

This is a built in, real system each one of us has innately… it’s a survival mechanism. If we needed to look for food, we started to see it. Or if danger was close by in the form of a man-eating predator, we’d notice it quickly. It’s an incredible power, effectively bringing into our world what our thoughts are hovering around.

Are we focused on what might go wrong?
Or are we focused on what will make it go right?

Our mind is going to have words, whether we like it or not. The choice of those words… that one is on us. Let’s fill it with the reasons why we are going to succeed.

A) : Sleep Walk (3 Rounds for reps)
In Teams of 3…

Part #1
In a 7:00 Window: 100/70 Calorie Assault Bike
Time Remaining – Max Overhead Squats (95/65)

Rest 3:00

Part #2
In a 6:00 Window: 75/50 Calorie Assault Bike
Time Remaining – Max Hang Squat Cleans (115/85)

Rest 3:00

Part #3
In a 5:00 Window: 50/30 Calorie Assault Bike
Time Remaining – Max Thrusters (135/95)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 120/85, 90/60, 60/45 Cal Rows, 75/55#, 95/65#, 115/80#
Scaled (FITNESS): 120/85, 90/60, 60/45 Cal Rows, 65/45#, 75/55#, 95/65#

1. 100 plus
2. 50 plus
3. 40 plus
Next Level
Overhead Squat (1×1)
With a 10:00 clock…
Build to a 1RM Overhead Squat

All repetitions are taken from the rack. After warming with the empty barbell, complete these first 5 sets in rapid succession from each other. No need for anything more than a 45s rest between.

1 Set – 1 Pausing OHS + 1 OHS @ 35% (of estimated 1RM OHS)
1 Set – 1 Pausing OHS + 1 OHS @ 40%
1 Set – 1 Pausing OHS + 1 OHS @ 45%
1 Set – 1 Pausing OHS + 1 OHS @ 50%
1 Set – 2 OHS (no pause) @ 55%

From here, let’s change to singles. Start the clock using the full 10 min, there is no rush here. Let’s build steadily, where we are now able to make larger jumps given how we are sufficiently warm.

C) : Metcon (No Measure)

3 Giant Sets:
10 Single Leg Lateral Box Step-Ups (5/each) – https://www.youtube.com/watch?v=U1u8P0zp3gs&feature=youtu.be
200m Single Kettlebell Farmers Carry – https://www.youtube.com/watch?v=wFzCFWp8qqY&feature=youtu.be
30 Weighted AbMat Sit-Ups * Anchor Feet
Rest 2:00 between sets

*Athlete choice on loading and free to build across sets.



“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really…. really hurt.
Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

A) : “Lucky 7’s” (Time)
5 Rounds
7 Bar Muscle-Ups
7 DB Clusters (50/35)

R+(OPEN): as written
Scaled(FITNESS): pullups, 35/20

Target Time: 10-15min
Time Cap: 20min
Next Level
B) : Metcon (Time)

5 Rounds:
5 Deadlifts (70%)
8 Bench Press (70%)

Weight is based off of 70% of that respective movement. Two separate bars.

Target Time: 8-10min
Time Cap: 15min
C): Metcon (No Measure)
10:00 of Handstand Walk Practice

Low intensity, focused on technique. Set cones and challenge ourselves at varying distances.

Rx Plus: Handstand Walking
Rx: Shoulder taps
Scaled: Shoulder taps with feet on box

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