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Tuesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM :30 Max Cal Row :30 Recovery Row STATION 2 EMOM 12 V-Ups STATION 3 EMOM 12 Push-Ups

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Sunday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Row 30 Cals Rest Remainder… STATION 2 80 Double Unders Rest Remainder… STATION 3 15 DB Devils Press Rest Remainder… STATION 4 1:00 Max Hollow Rocks 1:00 Max Russian Twist

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run/Bike/Row Then Partner Warm-up w/ Wall Ball (Partners stand facing each other with space between to throw the ball) 2 ROUNDS… 10 Partner Plank Ball Rolls 10 Partner Wall Balls 10 Synchro Mirror Burpees* Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES* Partner 1 Completes… 100m Run 12 Wall Balls (20/14)|(14/10) 6 Burpees While Partner 2… Rests P1 completes a full round while P2 rests then switch. (Score is Rounds + Reps) Finisher Metcon (No Measure) NOT FOR TIME 100

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Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 12 DB Front Squats :30 Hard Sprint on Bike STATION 2 AMRAP 12 DB Power Clean :30 Front Rack Hold STATION 3 AMRAP 12 DB Bench Press :30 Max Lunges

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 1:00 EZ Pace Row 1:00 Groiner L + Groiner R + Push-up 1:00 Moderate Pace Row 1:00 Bootstrapper Squats 1:00 Tough Pace Row 1:00 Push-up Plank -Walking Rest 1:00- AMRAP x 4 MINUTES — Light DBs Needed! 8 DB Bent Over Row 6 DB Strict Press 4 DB Ground to Overhead 2 DB OH Lunge (Hold in either single or double overhead) Workout Metcon (AMRAP – Reps) EMOM x 21 MINUTES MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)* MIN 2 –

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Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Alt. DB Snatch STATION 2 DB Plank Movers *Hold Plank and Move DB from outside Left hand to outside Right hand and so on for full minute STATION 3 DB Box Step-Up STATION 4 Alt. Single DB Press *Perform 3 reps on Left arm then switch to Right arm and so on for full minute

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Thursday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 7 Box Jumps 7 Russian KB Swing STATION 2 Run 400m then.. Max Push-ups STATION 3 EMOM 15 Slam Balls

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Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 1:30 Cal Row 1:30 Burpees STATION 2 AMRAP 8 Mountain Climbers 8 DB Deadlifts 8 DB Push Press STATION 3 1:30 Cal Row 1:30 Burpees STATION 4 AMRAP 8 Mountain Climbers 8 DB Deadlifts 8 DB Push Press

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The Impediment to Action Advances Action

Life always presents struggles. When things seem hopeless, it’s easy to feel like the opposition to your goals will never stop. That opposition, however, can also breed the exact kind of action you need. As a quote attributed to Roman Emperor Marcus Aurelius puts it, “The impediment to action advances action. What stands in the way becomes the way.” Standing at a wall of opposition is intimidating, but it also creates motivation. Knowing the wall you have to climb can push you to find a way over it. Conflict is never easy. It’s uncomfortable, stressful, and scary. Sometimes it can

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