We recommend that everyone reads it.

Strength:
Power Clean 3, 3, 2, 2, 1, 1, 1

Metcon:
21 – 15 – 9 (60% of Power Clean)
Thrusters
Power Cleans

Strength:
Bench Press 3×5

Metcon:
5 Rounds
5 HSPUs
10 Push-ups
15 Jumping Squats
20 KB Swings
15 Wallballs
10 Sit-ups
5 Evil Wheels

Register here NOW please. We need an accurate headcount.

If you’ve been a member of CrossFit Aspire for less than 4 months, you are HIGHLY encouraged to join us in this fundraiser workout.

Donations are suggested. You can donate as little or as much as you want. Donations can be made here, under your own name, or under CrossFit Aspire.

Strength:
Back Squat 3
3 sets of Pull-ups

Metcon:
AMRAP in 12
7 Toes to Bar
8 DB Hang Cleans
9 Box Jumps

Metcon:
5 Rounds
10 Power Snatches @ 60% upto 75/55
10 Thrusters
10 CTB Pull-ups

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push-presses (75/55)
1 min Row (Calories)
1 min Rest

Strength:
On the Minute for 15 Minutes
1 Clean + 2 Front Squats

Metcon:
1000m Row Time Trial

Metcon:
3 Rounds
400m Run
15 Burpees
15 Hollow Rocks
15 Supermans

Metcon:
10 Thrusters
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

If your child has a friend that they want to bring to CrossFit, please let their parents know to sign them up online!

Strength:
Power Clean 2

Metcon:
10,9,8,7,6,5,4,3,2,1
Power Cleans
CTB Pull-ups
KB Swings

Chris Spealler is a CrossFit favorite. Why? Because he always gives 100% when the rest of us give 80-90%.  He is the only athlete to have competed in all 6 CrossFit Games, and he continues to get stronger each year. He is not 23 years old, 185 pounds and 5’10″. He is older, shorter and smaller than most of his competition.

Chris (or “Speal” as he’s called in the greater CrossFit community) was not expeted to make it to the Games this year. The competition was greater than it’s ever been – world records were being broken left and right and some very high level athletes found and competed in CrossFit.  Speal’s bodyweight and stature put him at a huge disadvantage for some of this year’s Regional workouts, including the 100lb DB snatch and the 345lb deadlift workout. But because of his unwavering dedication to training, and his incredible passion, he secured one of the coveted top 3 places in his Region, ensuring that he will once again be competing in the CrossFit Games.

GO SPEAL!

The next time you say “this movement is made for someone with long arms/short legs/a big guy/a small girl/ etc, etc.” think about Speal and get the work done. Never let conventional limitations stand in your way.

Strength:
Back Squat 3×5
3 sets of Pull-ups

Metcon:
4 rounds
10 Burpees
10 Front Squats (or Goblet Squats)
10 Wallballs