Run 400m
21 KBS
12 Pull-Ups


***3:30pm Open Gym canceled

Ball Slams

Complete 8rds(32total)of each before moving onto the next exercise. This is NOT a mash up. If we need to share on the slam balls then move to a different station.

5rds for time:
10 DB Snatches
10 Box Jumps – step down
Run 400m

Pick your weight for snatches. Alternate the snatches.

EMOM for 24
Min 1: 5 Thrusters
Min 2: 3-6 Strict Pull-ups
Min 3: 25-50 DUs


For Thrusters try to go heavier than Fran weight. 10-40lbs

“The Chief”

Max rounds in 3 minutes of:
3 Power Cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

For time:
Row 500m


Lateral x 2
Backward x 3
Forward x 3

Last week we had a guest massage therapist stop. She has created a discount for 480 members when booking.

To receive hour-long massage sessions for $45
People can use code CROSSFIT480 when scheduling online

-Jamila Tolbert LMT
Vibrant Wellness – Dynamic Massag

My scheduler is here:

EMOM for 20
Odd – 1 PC + 1 HPC + 3 Front Squats
Even – You pick

Some suggestions:
DUs, Row, Run 150m, 5 Box Jumps, 5-7 Strict T2B

50 Cal Row
50 Burpees
50 KB DL suitcase
50 Ring Rows
50 Air Squats
50 Sit-Ups
50 Push Press 95/65
50 Cal Row

3min AMRAP
Run 400m
Then max Pull-Ups

Rest 2min

4min AMRAP
Run 400m
Max Push-Ups

Rest 2min

5min AMRAP
Run 400m
Max DB Snatches – alternate

You pick weight for DB snatches

Back Squat
3reps @32×1
rest 2min
x 5

16 KB Reverse Lunge FFE
rest 90sec
x 3

10 Barbell Hip Thrusts
rest 2min
x 3

Most of you have gotten to meet Jared in the last several weeks as we have hired him to help run the day2day operations at the gym. I have taken a job that will require me to step back from the gym a bit. I will still be handling a lot of the admin responsibilities and will be coaching from time to time. I look forward to the change and to being able to join some of the CF classes, which I have not been able to do for last 7 years that often. Please let me know if you have any questions, thanks!

Jared’s Bio:
Jared is an extremely dedicated CrossFit coach and athlete. Jared has been CrossFitting for over 7 years and has had his CFL1 since December of 2011. He has also been competing in weightlifting for 2 years, even qualifying for USAW Nationals and the USAW American Open. Jared has been involved with sports as an athlete since he was 5 years old. He competed all through high school in baseball, basketball, tennis, cross-country, and track and field. When Jared is not in the gym, coaching or training, he is helping his beautiful wife raise their beautiful baby girl. CrossFit has changed his life, and it will change yours if you let it. Jared is available for one-on-one and small group personal training.

CrossFit Level 1
CrossFit Level 2