3711 S. Isabella Rd. Suite A info@crossfitworthy.com 989-400-4886


Is it just me or are the days, weeks, and months going faster and faster!  I mean, it’s almost Halloween, which means it’s almost Thanksgiving, which means it’s almost Christmas, which is basically New Years!  Have you accomplished everything you wanted to this year?  Are you close, or did you totally fall off the wagon?

Personally, I am hit and miss with most of the goals I had for this year.  I got a 200lb snatch, I’m on my way to a 300lb clean & jerk and  a 315lb front squat.  The wife and I bought a new mattress, celebrated two wonderful years of marriage, and started a business that allows us to help and change people’s lives.  I have not yet met all my goals that I put on myself for the gym yet, though.  I am not yet satisfied with my coaching, am not satisfied with the programming, would like to offer you all a better facility.  But I realize as long as I keep making strides and actively bettering myself, my goals will be met.

So let’s keep it up guys, keep striving for better.  Let’s end this year and enter the next one on track for greatness.


Lv.1- Deadlift 5rm (try to add 10 lbs)
           Pull ups 3x max rep (add weight if you can)
Lv.2- Clean & Jerk 65%x2x2, 75%x1x4, 85%x1x4
           Press 3@70%, 3@80%, 3+@90%
WOD- AMRAP in 10 mins:
            10 DB walking lunges RH
            10 DB single-arm snatch RH
            10 DB walking lunges LH
            10 DB single-arm snatch LH
Midline- Hanging leg raise 3×10

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