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Coach Amanda


June 9, 2024

MONDAY 06/10/2024

As we step into a new week at the gym, it's crucial to remember the importance of maintaining consistency in your routine, especially during the busy summer months. While travel plans and a hectic schedule may tempt you to skip workouts, staying committed to your goals is more important than ever. Regular exercise not only helps you stay in shape but also boosts your energy levels, improves your mood, and keeps you feeling your best, no matter where your summer adventures take you. You always have an at-home option for every workout that is perfect for on-the-go fitness. Don't the heat get you down, come on in and embrace the sweat as we tackle another week together.


Open Gym Times this Week | Saturday 10 am -12 pm+ Sunday 1-3 pm

Only one Saturday class @ 10 am.

Saturday July 20th- US National Whitewater Center Takeover 2 - 9 pm

Saturday August 3rd- AMRAP4Autism (let us know if you want to participate and need a partner!)

Whiteboard of the Day

Today’s workout is the third test in the 2024 CrossFit Service Cup and is a tribute to Kelly Brown, CrossFit Kids Seminar Staff Flowmaster and owner of CrossFit Agoge, who passed away after a courageous five-year battle with ovarian cancer at the age of 44. Brown is survived by her husband, John, and their two children. Kelly was an incredible wife, mother, teacher, coach, affiliate owner, and friend who contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

This is a longer effort with moderate-to-heavy loads and a challenging box-jump height.

There will be a 25-minute time cap for this workout, allowing for about 5 minutes per round.

Keep the rows to 2:15 or less; reduce distance, but only if needed after first scaling all 3 of the other movements.

Reduce box jump height, deadlift load, and wall-ball shot load and height to allow 10 reps of each in under 1 minute respectively.

Most importantly today, choose a deadlift load that allows for 10 unbroken reps in the first round, 1-3 sets in later rounds, and a safe back position throughout the workout.

Note: The original workout features 20/30-lb wall-ball shots, but the Rx’d load for today is 14/20 lb.

Workout of the Day



5 rounds for time:
440-m row
10 box jumps (24/30 in)
10 deadlifts (185/275 lb)
10 wall-ball shots (14/20 lb)
– 25:00 time cap.


2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

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