Blog

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 40 Double Unders then… AMRAP 20 Alt. Lunges 10 DB Push Press STATION 2 40 Double Unders then… 20 Slam Balls 10 Push-ups STATION 3 40 Double Unders then… 200m Run 10 Hanging Knee Raise

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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 20 KB Swing (rest remainder) STATION 2 20 Sit-ups (rest remainder) STATION 3 20 KB Goblet Squat (rest remainder) STATION 4 20 Box Step-Ups

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Fighting Our Negative Emotions Does More Harm Than Good

When I’m overwhelmed, I often find myself telling anyone who’ll listen, “I’m so stressed. In fact, I’m stressed about being stressed.” Recognizing our emotions is typically a good thing, but when it comes to dealing with everyday negative emotions—like sadness, loneliness, and anxiety—that awareness can often lead to self-criticism (aka my “stress about stress” scenario). We can be harsh on ourselves for not feeling happy 24⁄7, and a recent study shows that judging ourselves for experiencing distressing—yet totally common—feelings only makes things worse. We often criticize ourselves if we don’t feel happy 24/7—but we shouldn’t. Researchers at the University of

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Sunday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Hard Row 1:00 Recover 2:00 Hard Row STATION 2 EMOM 10 Alt. DB Snatch 10 Sit-ups STATION 3 AMRAP 5 DB Devil’s Press 10 Box Step-Over

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Get into teams of 3! 3 ROUNDS… P1: Row 200m P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups P3: Plank Hold Rotate through until all team members have completed 3 full rounds- change AMRAP movements each round. Partner Workout Metcon (Time) IN TEAMS OF 3… FOR TIME 10k Row* *Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15

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Saturday

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 400m Run… Rest Remainder STATION 2 30 DBL DB Snatch… Rest Remainder STATION 3 30 Wall Balls… Rest Remainder STATION 4 1:00 Hollow Hold 1:00 Glute Bridge Hold

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Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Jumping Lunges 10 Russian KB Swing STATION 2 EMOM 15 Up-Downs STATION 3 AMRAP 10 Jumping Lunges 10 Russian KB Swing STATION 4 EMOM 15 Up-Downs

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Thursday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Max Burpees :30 Push-up Plank STATION 2 1:00 10m Shuttle Run :30 Squat Hold STATION 3 1:00 Max Air Squat :30 Flutter Kicks STATION 4 1:00 Max Mountain Climbers :30 Plate OH Hold

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Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Cal Row 10 Plate Ground to Overhead STATION 2 AMRAP 12 Ring Row 12 Up-Downs STATION 3 14 DB Deadlift 14 Box Step-Ups STATION 4 16 Slam Balls 16 Russian Twists

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Tuesday

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 Single DB Box Step-Ups STATION 2 Alt. DB Snatch STATION 3 Sit-ups STATION 4 Cal Row

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