Pace this one out as the barbell movements will go by fast. In between 5 min sets we will get in some gymnastics strength training.įor 14 minutes get as many rounds in as you can of 1 power snatch, 2 overhead squats, and 3 clean and jerks, plus 40 double unders. Today is all strength work! Make sure to get it in as it is our final week before we retest. Work to a heavy set of 10 on strict presses today! Follow up with 12 minutes of a Quality AMRAP with push presses, toes to bar, and box jump overs. Quite a variation on this workout today! 30-20-10 of kettlebell swings and calories on whatever, directly into 10-20-30 on deadlifts and calories whatever. 3 rounds of 200 m farmer’s carry, 400 m runs, and 800 m row. If you want to stay more local, check out Oktoberfest on October 27th! October 20th are the Scary Strong Games at South Nashville CrossFit. One is a little more local than the other.

Looking to get in some competitions and put your CrossFit to the test? There are two local comps coming up this month. If you have any questions regarding that, please let us know! You can also view the landing page here.Īs of writing this Coach Mary Cates is on the trails in VA running 100 miles in the Grindstone Ultra! Wish her luck and we’ll update you as soon as we know anything! Competietion Opportunity

We had an amazing turnout and amazing workout all in one! If you missed out, have no fear because we will be doing this every October to remember him, but also to raise funds for our scholarship. Thank you so much to everyone who came out to crush a workout in memory of Drew Perkerson. Worse than any of that is the pain of knowing that we didn’t try.“The words you speak create the culture you live in.” - Adam Bright Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. To face that chance that we may fall flat on our face, because we’re walking in new ground. If we want to grow, we have to climb out of that world into the unknown. It’s a world that cannot grow further than what it’s already grown to.

But it’s a box, with a ceiling and walls that we can see and touch. Dangerous enough… to accomplish something great. The one who is willing to play full out with no reserves. We fear the one who is willing to lose it all. “If failure is not an option, neither is success.” Ian is making sure to tag CrossFit Draper in his post WOD instagram story!

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