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EMOM Mondays are back!

Every Monday in October we will tackle an EMOM style workout (every minute on the minute). Every minute you will perform the given amount of work and then rest until the next minute.

Those of you who came to the pool and to yoga I hope you liked getting into some new and different fitness modalities! One of CrossFit's tenets is to "regularly learn and play new sports", so keep that in mind for future events we hold!

We are pleased to announce that we have brought on a new coach, Halley Miller! Here is a quick bio on her:

Halley’s journey to CrossFit began in 2013 when she made a commitment to herself to get strong and live a healthy lifestyle. From the very first workout she was hooked and knew that someday she wanted to coach. Growing up she didn't play any sports and it wasn't until she started CrossFit that she considered herself an athlete. CrossFit has changed her life in so many positive ways both inside and outside the gym. In February 2016 Halley completed her CrossFit Level 1 and began coaching. Through coaching she hopes to help others reach their potential and pass on what CrossFit has given her.

Monday's Training: CrossFit + Get Toned

5 rounds:

Minute 1: 12/8 calorie row

Minute 2: 15 Box Jumps (24/20)

Minute 3: 10 Chest to Bar Pull-ups

Minute 4: 15 Russian KB Swings (70/53)


First, scale movement, then scale reps. As a rule of thumb, they should be getting between 15-30sec rest each minute.

Box Jumps: Scale height of box first, then scale the reps. If needed, modify to Step Ups.

Chest to Bar Pull-ups: First, scale to a regular Pull-up. Then scale to a challenging Ring Row or Jumping Pull-up.

Russian KB Swings: Scale load as needed.