Thursday October 1, 2026

🥳🎈🎉🎁 Happy Birthday today to Leah Samson!!

https://youtu.be/yoNBv8yLLaA?si=jjyu3-PRRaz-UYjG

10 years ago, CrossFit's founder Greg Glassman was on tour to rally the affiliates against big soda

Workout of the Day

"Filthy 50"

50 Box jump (24")

50 Jumping pull-ups

50 Kettlebell swings (16/12 kg)

50 Walking Lunge

50 Knees to elbows

50 Push press (45/35)

50 Hip extensions

50 Wall ball shots (20/14)

50 Burpees

50 Double unders

30 min CAP

530 class: optional 50 min AMRAP

compare to Aug 28/25, Nov 22/21, April 18/21, July 17/20

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9:30am Legends Class

Dirty 30:

30 Step Ups (20 - 24" box)

30 Jumping pull-ups

30 Kettlebell swing

30 Lunges

30 Hanging Leg Raises

30 Push Press (DBs or empty bar)

30 Good Mornings (PVC or empty bar)

30 Wall Balls or Wall Ball Thrusters

30 Burpees

30 Single Skips or plate toe taps

Friday October 2

OT 3:00 x 3: 8 Deadlift *First 4 from dead stop

7 Min AMRAP

3 Strict Pull ups

6 Hang Power Clean (135/95)

9 Box Jumps (24/20")

Saturday October 3

OT 1:30 x 5: Snatch + Hang Snatch + Overhead Squat

OT 1:30 x 5: 2 Snatch

5 rounds

20 Push ups (regular) or 30 Push Ups (advanced)

30 Sit ups

60 Double unders