10 REPS EACH
Single leg Around the world
Lunge with Overhead Reach
Lunge with Side Bend
Lunge with Rotation
Single Leg Glute Bridges
Bird Dog
Cat Cow
T-Spine Rotation
90/90 Hip Mobility
Frog with Rotation
Half froggers with Rotation
Push up down dog
Worlds Greatest Stretch

4 Rounds
Run 400
10 Alternating DB Snatch 50/35
10 Overhead Reverse Lunge 50/35
100 Yard Farmers Carry
Run 200
Rest :90

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Face Pulls x 10
Inchworm x 10

Every 2 minutes (5) sets
Bench Press
Increase from last week, failure should be between 8-10. Last three sets perform a Drop Set
5 Weighted Chin Ups
increase weight from last week

3 sets (failure should be at these rep ranges)
Dips 8-12
DB Skull Crushers 8-10
Bodyweight Rows 8-12
DB Shoulder Press 8-10 then Drop Set
DB Side Laterals 10-12 then Drop Set
Barbell Curl 8-12 then Drop Set

Who snacks at night?
That’s the worst fucking thing you can do if you’re trying to burn off the chunkiness.
I’m going to safely assume if you’re eating at night that you’re not eating anything healthy. On the contrary, I’m sure you’re ingesting shit, pure shit and nothing else but shit.
When you eat shit at night your body releases insulin and the more crap you eat the more insulin is released.
Eating sugar right before bed causes a rise in blood glucose and disrupt your sleep-wake cycle by causing rapid spikes and subsequent falls in blood sugar overnight, which is why you sleep like crap.
These fluctuations can interfere with your body’s circadian rhythm and hormone balance, making it harder to fall and stay asleep.
High sugar intake at night also promotes inflammation and can negatively impact gut health and overall metabolic regulation, so you’ll probably feel like crap in the morning.
When your liver and muscle glycogen stores are full, excess sugar in the bloodstream is converted into long-term fat, which is why if you keep stuffing your face at night over time, you get fat.
When excess insulin causes blood sugar to drop, your brain senses an energy crisis. To compensate and prevent severe hypoglycemia, your body releases stress hormones like adrenaline and noradrenaline. These hormones cause your heart to beat faster.
While you’re sleeping your body is trying to rest and recover, by eating shit you’re causing chaos, your body can’t rest and recover during chaos.
STOP EATING SHIT AT NIGHT!!!
AS A MATTER OF FACT STOP EATING AT NIGHT.
HAVE YOUR LAST MEAL OF THE DAY NO LATER THAN 7 – 8PM THE LATEST AND THAT’S IT, YOU’RE DONE!
DON’T BE A GLUTTON!

40 minute EMOM
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Sit ups
1 minute Rest
Set a single number of calories and repeat that for each round

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every 2:00
10 x 10
Back Squats @50-60%
Swings
Increase 5-10 from last week

3 Rounds for time:
15 Power Clean @135/95
15 Bar facing burpee

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2 Min x 5
Deadlift x 5
Bulgarian Split Squats x 8
Increase from last week

Five 3 minute rounds with :90 rest
Row 500/400 Meters
Max rep Wall Ball

You know what the best workout is!
EATING WELL!
To many people consider training as their path to losing fat and looking good.
Sadly, it’s not.
EATING WELL is what makes the difference.
You’ve seen it all before, the guys or gals who train hard everyday and yet pay no attention to their diet.
They may look muscular but their muscles are covered by layers of disgusting adipose tissue.
When you decide to change your lifestyle and change the way you look the first thing on your mind should be, I’m going to revamp the way I eat.
Training is great and necessary for muscle gain, preventing muscle atrophy, flexibility, mobility, and staying healthy enough so you don’t fall, break your hip and die. But DIET is where it’s at.
DIET comes first.
It’s very simple, don’t be fooled by all these diet fads and training fads they’ve been pushing on us for years.
HERE IT IS, EAT MEAT, CHICKEN, FISH, EGGS, VEGETABLES AND LIFT HEAVY SHIT!

10 REPS EACH
Single leg Around the world
Lunge with Overhead Reach
Lunge with Side Bend
Lunge with Rotation
Single Leg Glute Bridges
Bird Dog
Cat Cow
T-Spine Rotation
90/90 Hip Mobility
Frog with Rotation
Half froggers with Rotation
Push up down dog
Worlds Greatest Stretch

5 Rounds
Run 400
DB Suitcase Carry (heavy as fuck)
50 yards Right side 5x
50 yards Left side 5x
10 Single Leg RDL Right
10 Single Leg RDL Left
5 Single Arm Devil’s Press
Rest 1 minute
Perform all exercises with the same Dumbbell

This is Shana.
Shana has been at the gym since 2007, that’s 19 years! Shana is like 40 years old and she looks like she’s 25.
Why?
Because for 19 years she has been eating well and lifting heavy shit!
Shana has never strayed from eating well or lifting heavy shit, once she found Crossfit she stuck with it and obviously has made the right decision.
Shana does every movement perfectly, from Double Under’s to Snatch’s, Shana does everything impeccably. Shana never lifts heavy enough to sacrifice form, she always considers her safety first.
Look at her, she looks incredible and she has birthed two children.
This is not unattainable, YOU JUST NEED TO EAT WELL AND LIFT HEAVY SHIT!
Stop thinking all the gay bullshit that’s out there is going to make a difference, it’s not.
I’ve said it 1,000 times, YOU CAN NEVER EVER OUT TRAIN A BAD DIET!!!
THE MOST IMPORTANT PART OF LOOKING GOOD IS EATNG WELL!!!
YOU HAVE TO EAT WELL, ALL THE TIME.
You should look at your nutrition the same way you look at your training, every time you eat should be looked at as if you’re training.
THE NEXT PART OF LOOKING GOOD IS LIFTING HEAVY SHIT!
EAT WELL AND LIFT HEAVY SHIT!
That’s it, JUST FUCKIN DO IT!!!!

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Pull aparts x 10
Face Pulls x 10
Shoulder CARs x 5

Every 2:30 minutes (5) sets
Bench Press @50-60% till failure
5 Chin Ups (weighted if possible)

3 sets (failure should be at these rep ranges)
Dips 6-10
Gorilla Rows 8-10
Front Plate Raise 10-15
DB Side Laterals 10-15
Barbell Curl 8-12

3 Sets
1 minute Plank (weighted if possible)
:30 DNS Star Plank ea. side
:30 Kb Wood chops ea. side
:30 Weighted Kb overhead Sit ups
:30 Reverse plank

Check out Annie in her wedding dress

Annie challenged herself to see if she could get into her wedding dress that she wore in like 1977.
She obviously was successful in her venture.
Ya know why Annie was able to fit into her dress from 50 years ago?
Because she LIFTS HEAVY FUCKIN WEIGHT and EATS WELL!!!!
That’s right, Annie didn’t listen to the dumbass hype about women getting to big if they lift weights.
Annie didn’t listen to the stupid people who say women shouldn’t lift weights or else they will look like men.
Nope, Annie didn’t listen to the jealous naysayers, she did what she wanted to do and this is what she gets for it, fitting into her wedding dress that she wore during the stone ages.
How many women can say the same?
How many women can say I’m in better shape than I was when I got married?
I’m sure most women will say, I’ve had children.
Well, Annie has had children also, the difference is she didn’t give into the bullshit society has created, ANNIE EATS WELL, ALL THE FUCKIN TIME!!!
There is no, “I can eat a snack every night or have a bagel for breakfast”. There is no, “Oh, I don’t feel like lifting today!”
There’s just dedication and grit.
ANNIE EATS WELL AND LIFTS HEAVY WEIGHTS!
ANNIE DOESN’T BUY INTO THE NEW SHIT THAT’S OUT THERE, JUMPING AROUND LIKE A FUCKIN MONKEY DOING CARDIO EVERY DAY, SHE FOCUSES ON OLD SCHOOL LIFTING CAUSE THAT’S WHAT WORKS.
SHE LIFTS WEIGHTS, HEAVY WEIGHTS.
Congratulations Annie, you deserve it. This is why you do what you do.

Row 500
20 PVC Pass Throughs
Dead Hang :60
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Pull aparts x 10
Face Pulls x 10
Shoulder CARs x 10

Every 3 Minutes (3) sets
Shoulder Press 6-8 reps
Push Press till failure
Push Jerk till failure
Increase weight from last week

The Filthy Fifties broken down into dimes
5 Rounds
10 Box Jumps 24/20
10 Pull ups
10 KB Swings 55/35
10 Walking Lunges
10 Knees to Elbows
10 Push Press (95/65)
10 Back Extension
10 Wall Ball (20/14)
10 Burpees
10 Double Unders

THE SATURDAY CLASS TIME IS MOVING FROM 9:30AM TO 7:30AM

Mitch has been on a mission since the cake eating incident.
Only MEAT, CHICKEN AND FISH for 11 days, no cheating.
I can already see Mitch has lost his bloat and is starting to lean out!
If you haven’t tried eating only MEAT, CHICKEN, FISH AND EGGS, you should give it a whirl, it really works.
Or, you can keep eating cake and work your way up to 22% like Mitch once was.
Sometimes we need a smack in the face to realize what we’re doing wrong, so maybe smack yourself in the face to get yourself moving in the right direction.

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every 2:30
10 x 10
Back Squats @50-60%
Swings

:30/:30 x 4 each
Bike
Row
Ski

I was talking to a gastroenterologist yesterday.
I asked him, why are so many young (people in their 20’s) people getting colon cancer?
His response without any hesitation was, “ultra processed foods”.
That’s it, he said. That’s the number one reason why young people are getting colon cancer, because they grow up eating shit.
This is why it’s important to teach children what to eat at an early age.
This is why it’s important to not have any crap in the house.
Mcdonald’s, Starbucks, Chick Filet, Dominoes, KFC, Burger King, Wendy’s, they all do a terrific job of making sure they appeal to children so they can get them hooked at an early age.
Meanwhile, it’s fuckin poison.
These companies are making a shit ton of money at children’s expense.
Ultra processed foods are loaded with calories and lack any nutrients whatsoever.
They interfere with natural growth, behavior, and long-term metabolic health.
Frequent consumption during early developmental years can alter brain chemistry, disrupt gut health, and establish unhealthy, lifelong dietary habits.

Obesity & Metabolic Issues: UPFs stimulate reward centers in the brain, causing children to overconsume even when full. High amounts of added sugars and unhealthy fats lead to increased BMI, insulin resistance, and a significantly higher risk of Type 2 diabetes.
Behavior & Mood: Diets high in UPFs cause rapid blood sugar spikes and crashes, triggering stress hormones that result in irritability, hyperactivity, and temper tantrums. Studies link early UPF consumption to adverse behavioral and emotional outcomes.
Learning & Cognitive Development: The artificial ingredients, dyes, and lack of essential nutrients in UPFs can interfere with healthy brain development and attention span, leading to learning and memory challenges.
Gut Health: Heavy processing strips foods of natural fibers, which disrupts the gut microbiome. This imbalance compromises a child’s immune system and how their body converts food into usable energy.

Did you read this????
It’s fucking disgusting, profits over children’s health.
These people should be tortured and hanged.

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2 Min x 5
Deadlift x 5
Bulgarian Split Squats x 8
Increase from last week

4 Rounds :30 Work/ :30 Rest
1 – Sled Push
2 – Battle Ropes
3 – D-Ball Toss
4 – Med Ball Side Toss