Wednesday October 14, 2026

🎉🎈🥳🎁 Happy Birthday today to Kayla Carr!!

https://youtu.be/LfebvYFct9I?si=jR76koP-GCjGNRC_

David Epstein, senior write from Sports Illustrated and author of the book Range, details why early sport specialization for kids is a trap and they key to long term success is variety and "physical literacy" in the basics of human movement (hmmmm that sounds like CrossFit...)

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Workout of the Day

OT 2:00 x 5 sets: 3 Bench Press or Strict Press

4 rounds

20 Sec Ring Dips

20 Sec Dip Support

60 Sec Rest

Then...

Tabata Box Jump overs

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9:30am Legends Class

OT 2:00 x 5 sets: 3 Bench Press or Strict Press

4 rounds

20 Sec Push Ups or Dips

20 Sec Dip Support

60 Sec Rest

Then...

Tabata Bike

Thursday October 15

25 Pull ups*

50 Wall Balls (20/14)

20 Pull ups

40 Wall Balls

15 Pull ups

30 Wall Balls

10 Pull ups

20 Wall Balls

5 Pull ups

10 Wall Balls

*CTB if able

Cashout: OTM x 8

5 Banded trunk rotation and hold

Friday October 16

OT 3:00 x 3 sets: 4 Deadlift

*First 2 from dead stop

4 rounds

1 min at each

Weighted Sit ups

Ski Cals

Rest