Workout of the DayA.

Three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011

Rest 60-90 seconds

Turkish Get-Ups x 2-3 reps each arm

Rest 60-90 seconds

Side Planks x 30-45 seconds each side

Rest 60-90 seconds


10 min AMRAP

10 power snatch 75/55

150m run



Thank you HQ!:)

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225-lb. deadlifts
Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155-lb. power cleans
One-legged squats



Wanna throw a huge congrats and even bigger THANK YOU to Indulto’s very first “Member of the Month”, miss Camille “Foxy Lady” Fox. Cami embodies everything that Crossfit stands for from showing up and doing work to helping others, hosting and planning get togethers outside of the box, having a positive attitude and being one of the most genuine people I have ever met. We are so lucky and thankful to have her as part of our fitness community and Crossfit family and hope you enjoy this token of appreciation. Keep doin you Boo Boo!!!!

We will honor a different member every month, maybe next month, it will be you!!!

“Almond Joy”

5 Rounds:

1 Rope Climb

12 Toes to Bar

1 Rope Climb

12 Hang squat cleans 95/65



Workout of the DayA.


*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.


Three rounds for time of:

400m run

20 Box Jumps (24″/20″)

15/10 Strict Handstand Push-Ups (scale to seated DB press)

Time cap: 12 minutes



Workout of the DayA.

Six sets of:

Shoulder Press x 2 reps @ 20X1

Rest 2-3 minutes


Complete as many rounds and reps as possible in 8 minutes of:

10 Pull-Ups

15 Thrusters (95/65 lbs)

30 Double-Unders