WOD

AMRAP 10
10 GHD Sit Ups
10 Box Jumps Overs (24/20)
10 Chest to Bar Pull Ups

Post Game

Celebrate any weekly PRs!

Grab a coach and reset a micro goal for next week.


Notes

No classes or open gym this Saturday.  Come cheer on the crew at CrossFit Ever Proven!

Sign up for Murph on your Triib app and we’ll see you this Monday at 9:00am

Box Calendar

May 27 Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 9:00am Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this!
June 10 603 Spring/Summer cook out!  If you’d like to bring something there will be a sign up at the gym.

WOD

4 Rounds for Time
30 Double Unders
20 Wall Ball (20/14)
200m Run with MB (20/14)
200m Run

Post Game

Rope Climb or Handstand Drills


Notes

No classes or open gym this Saturday.  Come cheer on the crew at CrossFit Ever Proven!

Box Calendar

May 27 Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
June 10 603 Spring/Summer cook out!  If you’d like to bring something there will be a sign up at the gym.

WOD

20:00 to find heavy complex
Power Clean + 2 Push Press

Post Game

3-4 Rounds
10 GHD Sit Ups
20 Partner Passes in V Sit


Notes

Reserve your spot for the upcoming mini clinics in your Triib app.  Limited to 8 athletes in each.

Apparel is in!  It will be available for pick up on Wednesday at the box.  Please make check to “Fortitude Fitness”

Box Calendar

May 24 Snatch Mini Clinic 7:00pm
May 27 Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
May 31 Rowing Mini Clinic 7:00pm
June 10 603 Spring/Summer cook out!  If you’d like to bring something there will be a sign up at the gym.

WOD

20 Toes to Bar
15 Hand Release Push Ups
400m Row
20 Toes to Bar
15 Hand Release Push Ups
800m Row
20 Toes to Bar
15 Hand Release Push Ups
800m Row
20 Toes to Bar
15 Hand Release Push Ups
400m Row

Post Game

Choose a movement to work on:

  • Muscle Ups
  • Pistols
  • Handstand Walks
  • Flips

Notes

Reserve your spot for the upcoming mini clinics in your Triib app.  Limited to 8 athletes in each.

Apparel is in!  It will be available for pick up on Wednesday at the box.  Please make check to “Fortitude Fitness”

Box Calendar

May 24 Snatch Mini Clinic 7:00pm
May 27 Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
May 31 Rowing Mini Clinic 7:00pm
June 10 603 Spring/Summer cook out!  If you’d like to bring something there will be a sign up at the gym.

WOD

5 Rounds for Time
9 Front Squats (155/110)
10 Handstand Push Ups

Post Game

Shoulder Sequence 2


Notes

We’ve got two upcoming mini clinics, Snatch and Rowing.  See Calendar for dates and times.  RSVP through Triib App to save your spot!

Box Calendar

May 24 Snatch Mini Clinic 7:00pm
May 27 Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
May 31 Rowing Mini Clinic 7:00pm
June 10 603 Spring/Summer cook out!  If you’d like to bring something there will be a sign up at the gym.

WOD

AMRAP 15
5 Burpees
10 Sit Ups
20 Lunge Steps


Notes

We’ve got two upcoming mini clinics, Snatch and Rowing.  See Calendar for dates and times.  RSVP through Triib App to save you spot!

Box Calendar

May 24 Snatch Mini Clinic 7:00pm
May 27 Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
May 31 Rowing Mini Clinic 7:00pm
June 10 603 Spring/Summer cook out!  If you’d like to bring something there will be a sign up at the gym.

Partner WOD

5 Rounds for Time
20 Burpee Box Jumps (24/20)
40 Sit Ups
60 Russian Kettlebell Swings (70/53)

*Details in Triib App


Notes

Wednesday May 24 Snatch Mini Clinic 7:00pm

Box Calendar

May 27 Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
June 10 603 Spring/Summer cook out!  If you’d like to bring something there will be a sign up at the gym.