Workout of the Day
For Time
400m Run
50 Wall Ball Shots
400m Run
40 Box Jumps
400m Run
30 DB Thrusters
400m Run
20 Muscle Ups
400m Run
Notes
Intent ~18-26 min. There is a 26 min cap on the workout.
Run: If your pace sets you at > 2:30, scale back to 270m.
Box: 24/20/16″. Scale further to a 12 or 6″ soft box if needed.
WB: 20#, 10′ / 14#, 9′ / 10#, 8′
Mass/center of ball hits above your target line for the rep to count.
Choose a scale that allows you to do 15+ reps unbroken
DB: 50/35/20# ea hand
Tough weight that you can do 6+ reps unbroken
Muscle Ups: Rings or Bar are good to go today. If you’re doing strict ring muscle ups, consider scaling to 10 reps.
MU Scaling:
A. 10 Reps
B. 20 CTB Pull Ups + 20 Dips
C. 20 Pull-ups + 20 Push-Ups
D. 20 Ring Rows + 20 Modified Push ups
CrossFit Group Class Programming Template (WK4/8)
Coaches Whitney, Cara and Avery as well as our CDO Zelda BTS in the office
2025 CrossFit Games this weekend
The 2025 CrossFit Games are this weekend! See the best of the best throw down to crown the fittest on earth. Below are three ways you can watch the Games this weekend.
- Full live coverage in English, commercial-free, Available worldwide
- Full live coverage in English, commercial-free
- Available worldwide
YouTube – CrossFit Games Channel
- Full live coverage in English, commercial-free
- Available worldwide
- Translated broadcasts available in Korean, Portuguese, Spanish, and French on their respective YouTube Channels (CrossFit Korea, CrossFit Brazil, CrossFit Spain, and CrossFit France).