"ZMan" in honor of Zach VanHorn • 1: Row 250M/10 dips, push-ups, or pull-ups (3 min rest);• 2: Row 500M/10 dips, push-ups, or pull-ups (3 min rest);• 3: Row 750M/10 dips, push-ups, or pull-ups (3 min rest);• 4: Row 1000M/10 dips, push-ups, or pull-ups (3 min rest);• 5: Row 1250M/10...

Strength: Deadlift On the 3:30 x 4 sets:5 reps @ 80% Workout of the Day"Power Outage" 3 rounds for time of: 10 bodyweight power cleans 10 ring dips -Compare to 1/31/20, 4/18/19 and 5/4/15 ...

Monday, October 5th - AMRAP in 12 minutes:  300/200 meter row, 20 DB floor press, 20 AbMat sit-ups, 20 DB hang cleans.  Rest 2 minutes.  AMRAP in 10 minutes:  200 meter run, 10 DB floor press, 10 hollow rocks, 10 DB hang clean & jerks. Tuesday, October...

Workout of the Day"Dopamine" On the 5:00 x 5 rounds: 20/14 calorie row 20 10 meter shuttle sprints 15/10 calorie bike -Compare to 1/21/20, 7/25/19 and 12/17/18 ...

Workout of the Day"Underground" For time: 100 double unders, 50 AbMat sit-ups, 25 HSPU 80 double unders, 40 AbMat sit-ups, 20 HSPU 60 double unders, 30 AbMat sit-ups, 15 HSPU 40 double unders, 20 AbMat sit-ups, 10 HSPU 20 double unders, 10 AbMat sit-ups, 5 HSPU -Every 3 minutes...

Running/Rowing work Every 3 minutes for 18 minutes:  150 meter sprint Workout of the Day"Jump and Swing" With a partner, alternate full rounds of the following: AMRAP in 7 minutes:5 box jump overs (36/30)10 KB swings (55/35) -Rest 2 minutes. AMRAP in 7 minutes:5 box jumps (36/30)10 Russian KB swings (70/55) ...

StrengthBench press 2-2-3-3-3-3-3-3*New set every 90 seconds @ 80% across.  Strength/Skill 5 rounds based on athlete's specific percentages: 35% of max bar muscle-ups+3 power cleans Rest 2:00 between sets. Set 1:  35% of max bar MU + 3 power cleans @ 73% of 1RM Set 2:  35% of max bar MU + 3 power...

Family: Lori (wife), two sons Payson (17) and Corbin (7), two daughters Kamdyn (13) and Brooklyn (11) Length of time at TTS: Started TT-Fit in July of 2017, moved to Cross Fit October of 2018 Favorite program: CrossFit What is your favorite athletic/fitness memory or achievement? I really...

 Ashley Knight Family: Kevin (hubby), Jack (10) and Piper (8) Length of time at TTS: 3 years Favorite program at TTS : CrossFit! What is your favorite athletic/fitness memory or achievement? When I got 125 lb deadlift and everyone was cheering me on Name one goal you hope to achieve...

Joshua Stinnett Family - Stinnett crew: Joel, Melinda, Nate and Sarah Length of time at TTS: 2-3 years What is your favorite athletic/fitness memory or achievement? Completing the 30 Hero WOD challenge Name one goal you hope to achieve this year at T-Town South Fitness? To not suck at overhead squats What...