Friday 23 April 2021


For time, wearing a 20-lb. vest:

1-mile run (1600m)
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run (1600m)

Men: 70kg

Women: 47.5kg


Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.


Thursday 22 April 2021

21 Toes to Bar
10 Push Press 50kg/30kg
21 Box Jumps 24"/20"
10 Pullups
21 Burpees
10 Push Press 50kg/30kg
21 Wallballs 10kg/7kg
10 Push Jerk 50kg/30kg
21 Cal Row
10 Push Jerk 50kg/30kg

44800081_2240041499563465_3488564044892209152_nIts with a very heavy heart they we say good bye to the Italians ... Roberto and Rossella have been an amazing part 

of the CrossFit Resolve community and as a coach you couldn't wish for two more coachable athletes.

We wish them well for the future and hope to see them again on a Saturday morning class soon (not the 7am one but that's too early)

"Shut up I'm not crying, you're crying"


Wednesday 21 April 2021

15min 3RM Thruster (floor)

12 Thrusters 60kg/42.5kg
60 Situps
10 Thrusters
50 Situps
8 Thrusters
40 Push Ups
6 Thrusters
30 Push ups
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

15min Time Cap

174850702_1162746731148105_4645281533253982262_nCasey L ... The down and the ups of #theopen

The wayside of business is full of brilliant men who started out with a spurt, and lacked the stamina to finish.  Their places were taken by patient and unshowy plodders who never knew when to quit.

J. R. Todd

Tuesday 20 April 2021

3 Rounds for time -

7 Deadlifts 100kg/70kg
7 Bar Muscle ups
7 Deadlifts 100kg/70kg
7 Bar facing burpees

172243454_245446200613302_1011857415183676536_nNot completely untrue 

I have brought myself, by long meditation, to the conviction that a human being with a settled purpose must accomplish it, and that nothing can resist a will which will stake even existence on its fulfillment.

Benjamin Disraeli

Monday 19 April 2021

14min AMRAP
15/12 Cal Bike
10 Medball Clean + Wallball (Cluster) 10kg/7kg
5 Strict Pullups

172683848_454756435750241_3725704577534010237_nShh ... Don't tell them 

Defeat is not the worst of failures.  Not to have tried is the true failure.

George Edward Woodberry

Saturday 17 April 2021


For time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps, 24-in. box
25 triple-unders
50 Hip extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s", 10kg
50 sit-ups
15-ft. rope climbs, 5 ascents

CF HQ 2013

Hero_CameronU.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

Friday 16 April 2021

On the 8:00 x 3 Rounds:
20 Situps
20 Hand Release Push-ups
20 Single Dumbbell Hang Power Snatches 22.5kg/15kg
20 Burpees

Compare 16 Feb 2021

170995005_133068335451843_2441042917256923788_nDan R ... Test 5 ... #greatshot Erin W

Don't waste life in doubts and fears; spend yourself on the work before you, well assured that the right performance of this hour's duties will be the best preparation for the hours or ages that follow it.

Ralph Waldo Emerson


Thursday 15 April 2021

4 rounds for Quality:

60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups


Of all the judgements we pass in life, none is as important as the one we pass on ourselves.

Nathaniel Branden

Wednesday 14 April 2021

(A) Back Squats

(B) Take 10-15 minutes to practice gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

161403445_764381524190287_3752738778151426569_nNat G ... That counted right? ... #theopen 👍👊

We must train from the inside out.  Using our strengths to attack and nullify any weakness.  It's not about denying a weakness may exist but about denying it's right to persist.

Vince McConnell

Tuesday 13 April 2021

Chipper - In Pairs

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

17min Time Cap

165444422_273393764404999_1036277539801004333_nCasey and Carley getting after it

To be all that we can be, all that we aspire to be, all that we should be, we must live outside of who we are and where we are today.  Outside of our comfort zone, outside of the familiar.  In failing to do so, we will never grow beyond where we are and thereby fail ourselves.

Bonnie Siegel