Mon. June 9th- CrossFit Kids starts
Sat. June 14th- Barbells, Burgers, Bench Press, Beer, Biceps, and Bros: The Father’s Day Bonanza!
Sat. June 21st- Certus Summer Slam
Link to sign-up: Certus Summer Slam Sign-ups
Check your email for all the details!
Complete as many reps as possible following the interval of:
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max bar muscle-ups
♀ 75 lb (34 kg)
♂ 115 lb (52 kg)
https://games.crossfit.com/workouts/pro/2025/1
Complete as many reps as possible following the interval of:
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
♀ 65 lb (29 kg)
♂ 95 lb (43 kg)
https://games.crossfit.com/workouts/pro/2025/1
Complete as many reps as possible following the interval of:
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work
Rounds 1 and 2
10 toes-to-bars
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups
♀ 55 lb (25 kg)
♂ 75 lb (34 kg)
https://games.crossfit.com/workouts/pro/2025/1
Complete as many reps as possible following the interval of:
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work
Rounds 1 and 2
10 hanging knee raises
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups
♀ 45 lb (20 kg)
♂ 65 lb (29 kg)
https://games.crossfit.com/workouts/pro/2025/1
Complete as many reps as possible following the interval of:
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work
Rounds 1 and 2
10 sit-ups
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max ring rows
♀ 35 lb (15 kg)
♂ 45 lb (20 kg)
https://games.crossfit.com/workouts/pro/2025/1
EMOMx8:00
Interval 1: 10-15 Kettlebell Horn Curls
Interval 2: 15-20 Banded Tricep Extensions
This week we will have all three CrossFit Community Cup workouts programmed. For today’s workout there are 5 different options. If you are signed up, choose the option for the level you were placed in. If you’re not signed up pick the option appropriate for you and have fun! After the workout today we will have an accessory finisher that we will do as a group.