20 min EMOM

Main – CrossFit


3 rounds (No Measure)

10 Bupees
10 OH Lunges with PVC
5 KB Bottoms up Press each side


Couch Stretch (No Measure)

Thoracic Bridge (No Measure)

5 each side

Frog Stretch (No Measure)


Overhead Squat (5×5)


20 min EMOM (AMRAP – Reps)

Even mins – 5 Push Press (135/95)
Odd mins – Max Burpees

*Score is total number of burpees


Protein Balls

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Here is a quick & easy way to make a healthy snack or dessert that you don’t need to feel guilty about eating! ¬†{As long as you don’t eat 5 in one sitting ūüėČ } ¬†There are lots of recipes floating around the interwebs for Protein Balls. ¬†Most include peanut butter, but I sub in almond butter to be more Paleo friendly! ¬†Below is my adapted, super easy recipe originally found here.

Frozen Protein Balls


  • 2 c almond butter
  • 2 scoops chocolate protein powder
  • 2 ripe bananas

Mix all ingredients together.  Roll into quarter/half dollar size balls.  Freeze in baggies or storage container.

DONE! ¬†See, I told you they were very easy!! ūüôā

They’re best frozen in my opinion, but definitely don’t have to be. ¬†They’re great to grab as pre or post workout or as a little dessert! ¬†Enjoy!!

**Just a few tips! ¬†Make sure your almond butter isn’t too runny, or your mixture will be soupy & won’t form into balls. ¬†MaraNatha Almond Butter¬†is a great brand. ¬†Also, make sure you’re using a good protein powder, not one that’s stocked full of sugar & ingredients you can’t pronounce!! ¬†Try any of these – NutriForce,¬†Vega, or True Athlete Whey Protein.**

12 min AMRAP

Main – CrossFit


500 m Row (No Measure)

3 rounds (No Measure)

5 Pull Ups
5 Slam Ball Double Handed Throws
5 Inchworms


OH Banded Squat Hold (No Measure)

5 mins total


Kettlebell Clean and Press (5×5)


12 min AMRAP (AMRAP – Rounds and Reps)

12 Box Jumps (24/20)
24 KB Swings (1.5/1)


800m Run (Time)

Max Effort 800m Run

#fitspiration Monday

It’s Monday, so you know what that means!! ¬†Time to get recharged & get your rear in gear!

Today’s #fispiration comes from my friend Morgan who owns Burn Boot Camp with her fiance, Devan. I saw this on her Instagram feed this morning & knew it was just what I needed to hear this Monday morning!!

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Can I get an amen!?

It can be fun to kind of compete against someone else in your gym! ¬†It’s motivating, makes you work a little harder, push through or go faster. ¬†But it’s easy to cross that line from a little healthy competition to comparing yourself to them! ¬†That, my friends, is NO GOOD!! ¬†And I’m guilty of it, too!

It’s a tough habit to break, let me tell ya! ¬†But at the end of the day, it’s not about whether you pulled more weight than that person or finished 13 seconds quicker than they did….it’s about being better than you were yesterday!

You have to be you the rest of your life, so stop worrying about being better than someone else & focus on being better than you used to be!

Get moving!  Happy Monday!!

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Main – CrossFit


400m run (No Measure)

3 rounds (No Measure)

15 Sit Ups
10 Pistols
5 Broad Jumps


Banded Pigeon Stretch (No Measure)


Deadlift (5×5)


Chipper (Time)

70/210 DUs/SUs
60 Wall Balls (20/14)
50 K2E
40 KB Swings (1.5/1)
30 Box Jumps (24/20)
20 Pushups
10 Pull-ups

Max Effort

Main – CrossFit


5 min Jump Rope Practice (No Measure)


Foam Roller (No Measure)


Kipping Pullup Progressions (5×5)


Max Effort Chipper (4 Rounds for reps)

4 Min ME HR Push-Ups
Rest 2 minutes
3 minutes ME Sit-Ups
Rest 2 minutes
2 Min ME KB Swings (1.5/1)
Rest 2 Minutes
1 Min ME Burpees