Week of Nov 24 - Nov 30

Olympian and Power Monkey Fitness co-founder Dave Durante joins the CrossFit Podcast with host Jocelyn Rylee to talk about the transition from elite competition to lifelong fitness. After representing the U.S. in gymnastics at the 2008 Beijing Olympics, Dave discovered CrossFit, and it changed his life.

He shares how CrossFit helped him stay healthy and strong beyond his competitive years, the story behind Power Monkey Camp, and why gymnastics remains one of the best foundations for athleticism at any age.

---

Heart disease didn't exist as a medical diagnosis until 1912, yet within 40 years it became the world's #1 killer, claiming more lives than all cancers, accidents, and natural disasters combined. What changed in the modern era to spark this epidemic, and why did scientists spend decades blaming the wrong culprit while sugar industry executives quietly celebrated their success? This article spells it out.

Read the article on crossfit.com ➡️

---

Workouts for the Week

Monday Nov 24

3 Cycles of:

5 min AMRAP

20 Single DB Hang Clean & Jerk

20 DB Step up (20")

20 Box Jump (20")

or 10/7 Ski cals

2:30 rest

4th round:

5 min AMRAP

HS walks (5' increments), Wall Walks or Shoulder Tap Push ups.

Tuesday Nov 25

OT1:30 x 5: 3 Strict Press

OT 2:30 x 5 sets: 3 Back Squats

2 min AMRAP Strict Pull ups

2 min Max Burpees

Wednesday Nov 26

10 rounds

15 KB swing (24/16kg)

15 Sit ups *

30 Double unders or 20 12" step ups

* with optional 20/14lb wall ball

🎉 Afterparty:

OTM x 8

Odd) Bar Hang

Even) Superman Hold

Thursday Nov 27

OT90x10

Odd) Bench Press x 5-4-3-2-1

Even) Deadlift x 5-4-3-2-1

Touch and Go

10 mins to work to

25' Sled Pull for max weight

Friday Nov 28

20 min AMRAP

3-6-9-etc

Row

Thrusters (95/65)

Bike

Overhead Squat or Overhead Lunge (95/65)

----------------

9:30 Legends Class

20 min AMRAP

2-4-6-etc

Row Cals

DB Thrusters

Bike Cals

DB Lunge (farmer carry or front rack)

Saturday Nov 29

OT90 x 20

1-10

Snatch 3-3-2-2-2-1-1-1-1-1

11-20

Clean & Jerk 3-3-2-2-2-1-1-1-1-1

"JT"

21-15-9

HSPU

Ring Dip

Push up

Compare to June 29/23

JT was the first-ever CrossFit hero workout, originally posted July 6, 2005 on crossfit.com with the following caption:

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Sunday Nov 30

40 rounds, each

Alternating rounds with a partner

1 CTB Pull up

2 Toes to Bar

3 Burpees

4 Air Squats

40 min Time Cap

---

We're at 93 five-star reviews on google. Can you help us get to 100??? THANK YOU!!