Monday 4/21/2025

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Strength 
Back Squat 1x20
Week 5: 20 Rep Back Squat (+2.5-15 lbs from last week), based on the chart below
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

WOD
“Half Murph”
For TIme:
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run
The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.

Saturday 10/08/2022

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SATURDAY
WOD
"Jessica"
3 Rounds For Time:
10 Pull Ups
13 Burpess
21 Wall Balls 20#/14#

Cash out 91 ABMAT Sit Ups

1013 in CrossFit 1013 is our daughter Jessica's birthday who passed away a little over 14 years ago. She was born October 13th, 1991.

Jessica was in a very bad car accident when she was only a month old. She sustained severe brain damage that caused her to become severely handicapped. She was not supposed to live longer than a month after that accident. Jessica went on to live for 16 years. Our little girl was one of strongest people we've ever known. She went through multiple surgeries and was in pain a lot throughout her life. She lived with discomfort but still showed happiness through her smiles and great laughs. She was tough all the way to the end. Jessica passed February 29th, 2008 at the age of 16.

When we were trying to come up with a name for our CrossFit gym we thought of how Jessica had so many qualities of what a CrossFitter has, including physical strength and mental strength. Naming our gym using her birthday seemed like a perfect fit. Our logo was also created with Jessica in mind, a tough looking angel because that’s what we think she now is.

We want to thank each and everyone of you for continuing to be a part of our gym and helping us get to our 10th year. We cannot do it without you all.

Happy birthday Jessica we love you and thank you for looking over us