For time:
50 Alt. Dumbbell Snatches, 50/35-lbs.
50 Push-ups
50 Dumbbell Box Step-ups, 24”/20”
50 Push-ups
50 Alt. Dumbbell Snatches
For time:
50 Alt. Object Snatches
50 Push-ups
50 Weighted Step-ups
50 Push-ups
50 Alt. Object Snatches
*Class sign up is required.
Every 3:00 for 5 sets:
Deadlift 10-8-6-4-2 reps
15 minute AMRAP of:
5 Strict Pull-ups
10 Wall-balls, 20/14-lbs.
15 GHD Sit-ups
*Rx+ = 5 Ring Muscle-ups
20 minute AMRAP of:
5 Object Rows, per arm
10 Object Thrusters
15 Sit-ups
*Class sign up is required.
Rest Day
“Dork”
6 Rounds for time of:
60 Double-unders
30 Kettlebell swings, 53/35-lbs.
15 Burpees
6 Rounds for time of:
60 Double-taps
30 Object swings
15 Burpees
*Class sign up is required.
Every 2:00 for 7 sets:
Power Snatch + Hang Power Snatch + Hang Squat Snatch
For time:
2000m Run
For time:
Run 5K
*Class sign up is required.
We know the video is a bit lengthy but it is worth watching if you are at all interested in learning about the future of our sport and our community. If you want to skip directly to the Diversity section of the meeting, start at 36:30. Additionally, you can find a brief summary of the topics covered below.
Today CrossFit Owner/CEO Eric Roza and Nicole Carroll sat down for the first quarterly CrossFit Town Hall where they answered some of the most pertinent questions from the community.
Roza begins by addressing a question about the globalization of the CrossFit brand and how he hopes to alleviate any feelings of ‘us’ and ‘them’ when it comes to the U.S. and the rest of the world.
He responds to the question, “what is the overarching vision for CrossFit?” By introducing and explaining CrossFit’s Mission Statement:
“The World’s Leading Platform for Health, Happiness and Performance.”
Next he speaks at length about concerns regarding the hardships brought on by COVID-19 and how we can try to navigate these uncertain times. He emphasizes that we need to be realistic in dealing with the pandemic and not succumb to “false hope” that it will just disappear. That said he optimistically calls for us to put on our “game faces” and be creative in order to come out the other side as “better human beings.”
He then addresses the important question of diversity and the steps CrossFit is taking to affect actual change within the community. He talks about the change first happening from within each of us and the importance of personally self-reflecting on our own unconscious biases. Then he expands on CrossFit’s efforts to help underserved communities by emphasizing the importance of role modeling, increasing availability (i.e. addressing cost) and accessibility (i.e. opening boxes in underserved neighborhoods).
CrossFit demonstrates its dedication to these issues through the establishment of:
The Council on DEI (Diversity Equity and Inclusion)
The CrossFit Foundation - which is dedicated to public health with a heavy emphasis on underserved communities
Scholarship Programs
The meeting switches gears to talk about the future of affiliates and his plans for helping better the affiliate model while preserving the independence of each box.
They finish by addressing questions concerning CrossFit as a Sport and the future of CrossFit Media.
You can also find a link to the video on CrossFit.com
Related Video:
In an interview with CNN Roza talks about “Black Lives Matter” and the change he plans to bring to the culture at CrossFit stating that “Racism/sexism are absolutely abhorrent. We’re not going to tolerate them within CrossFit.”
https://amp.cnn.com/cnn/2020/08/19/business/crossfit-ceo-eric-roza/index.html
Every 4:00 for 8 rounds:
Row 20/15 Calories
10 Devils Press, 50/35-lbs
Every 4:00 for 8 rounds:
Run 200m
10 Devils Press or 15 Burpees
*Class sign up is required.
20 minutes to complete:
Front Squat 3-3-3-3-3 reps
For time:
100 Handstand Push-ups
*EMOTM complete 15 Double-unders.
*15 minute time cap
For time:
100 Pike Handstand Push-ups
*EMOTM complete 10 Air Squats
*Class sign up is required.
21-15-9 reps for time of:
Wall-balls, 20/14-lbs.
Burpees
Rest 5 minutes
21-15-9 reps for time of:
Med-ball Cleans, 20/14-lbs.
Burpees
Rest 5 minutes
21-15-9 reps for time of:
Cluster Wall-ball, 20/14-lbs.
Burpees
21-15-9 reps for time of:
Object Thrusters
Burpees
Rest 5 minutes
21-15-9 reps for time of:
Object Cleans
Burpees
Rest 5 minutes
21-15-9 reps for time of:
Object Clusters
Burpees
*Class sign up is required.
E2MOTM for 6 sets:
Push Press 5-5-5-3-3-3 reps
12 minute AMRAP of:
9 Toes to bar
6 Pull-ups
3 Push Press, heavy
RX+ = 3 Muscle-ups
20 minute AMRAP of:
12 Toes-to-target
9 Chair dips
6 Object Presses
*Class sign up is required.
Rest Day
