“Sweat Buckets”
For Time:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Shuttle Runs


Upper Body Mobility
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body Mobility
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute


“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Upcoming classes and events…

=> CrossFit Open..still have until tomorrow to sign up (sign up and complete WOD 20.1 by Monday 8pm)! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.