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The Best Hour of Your Day

An Instagram post by Pat Sherwood recently caught my attention. A CrossFit Affiliate had taken a statement he made during a video interview and posted it on their wall. According to Pat, the comment was more of some parting thoughts thrown together in the spur of the moment. However, the statement is profound and holds substantial value to CrossFit enthusiasts everywhere.

Here is what he said:

"The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out."

Simple as that. Your CrossFit class is an hour you can look forward to each day. An hour of your day that leaves you feeling better than when you started. Sure sometimes you feel like death during the workout, but afterwards you ALWAYS feel good about it. It's a chance for you to hang out with your friends, share a few laughs, sweat a lot and increase your fitness. It's a hour that can make your overall quality of life significantly better in a variety of different ways. Therefore, keep it as a priority in your day. Schedule around YOUR hour of the day. It's your opportunity to set aside time for yourself.

It doesn't need to be any more complicated than that. Remember why you started and why you decided to stick around!


Coach Caleb



16 partner medball throws (8 each)

1 length of wheelbarrow walking each

1 length of leap frog each

SKILL: Demos and skills for the WOD!

WOD: Rotato 5.0

This is an interval based workout where the emphasis is on quality and consistency. Choose a level of scaling that will allow you to perform all the reps in each interval as smoothly as possible. No score for today!

Rx: Rotate EMOM for 5 rounds through the following stations:

1. 6-10 HSPU (strict) or Strict KB Press, or 2-3 Wall Walks

2. 6-10 TTB or Hanging knee raise

3. 6-10 box jumps

4. 6-10 ctb or regular pullups or ring rows

TG/FG - scale as needed

Cash - out: 300 du or 300 single skips for time!

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