Thursday October 15, 2026

https://youtu.be/6oUyhG5Zcxw?si=HpIZLXCOhQXXCo3o

How did humans go from being deeply connected to our food to barely knowing where it comes from or how it was made? In this episode of Metabolic Mind, Dr. Bret Scher speaks with experimental archaeologist and chef Dr. Bill Schindler about what human evolution can teach us about food, nutrition, and the way we eat today. Drawing on archaeology and his time with hunter-gatherer communities around the world, Dr. Schindler traces how human diets changed through hunting, food processing, agriculture, and eventually the modern food system.

Workout of the Day

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

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9:30am Legends Class

3 Cycles of...

AMRAP in 5 min: 10 Pull ups

10 Dumbbell Front Squats

10 Dumbbell Push Press

10 Dumbbell Thrusters

Rest 1 min

Carry on where you left off

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

Saturday October 17

OTM x 7 - HSPU for reps or height

OTM x 7 - Box Jump for height

OTM x 15

5 Thrusters (95/65)*

5 Burpees over bar

*Beasts - 115-135/80-95

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

Tuesday October 13, 2026

https://youtu.be/y9Pbvr4ZmIk?si=h6O8xXAPVL77VOCH

Hey we know her!!! We love to see Coach Rana featured in CrossFit's global media, sharing the story of her triumphant victory against breast cancer 🦄✨

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Workout of the Day

OT2.5M x 5

1-2) 4 Tempo Back Squat + 1 Back Squat

3-5) 3 Back Squat

Afterparty...

2 mins max reps at each:

Crossovers

Burpees

Double unders

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9:30am Legends Class

OT2.5M x 5

1-2) 4 Tempo Back Squat + 1 Back Squat

3-5) 3 Back Squat

Afterparty...

2 mins max reps at each:

Ski Erg

Skips

Burpees

Wednesday October 14

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

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