(240) 317-5303

Friday 2/28

Pistol Strength

5 set of 10 (5 each leg)

Pistol to box


3 rounds for time

15 Deadlift

12 Hang Power Clean 

9 Front Squat

90 sec rest between rounds

RX (135/95)

L2: (115/75)

L1: (95/65)

Saturday 2/29

Partner WOD

80m Farmers Walk (2/1.5) switch after 40m

80 Cal Row

80 KB Swings (2/1.5)

80 Toes to Bar

80 KB Deadlifts (2/1.5)

400m Run with Partner

L2: (1.5/1)

L1: (1/.75)

Thursday 2/27

Ring dip Strength

5 sets of max ring support hold


5 Rounds for Time

10 Shoulder to Overhead (135/95)

10 Hand release push ups

L2: (115/75)

L1: (95/65)

Monday 2/24

Crossfit Total

3 attempts to Test 1 rep max of

Back Squat

Strict Press


Friday 2/21

Every 2min for 24min

Perform 1 movement per 2min interval

300m row

50ft KB x2 lunges (1.5/1)

15 Burpee Box jumps (24/20)

L2 (1/.75)

L2 (.75/.5)

Thursday 2/20



400m run

Max pull ups 

When athlete comes off bar, run another 400 


400m run

10 ring rows

10 plate row (45/25)


Congratulations to Beth Matthews, The CrossFit Pax Athletes In The Spotlight! Beth is a regular to the 9:30 class. Beth does an amazing job at both participating as well as giving shout outs and encouraging others while they workout! Congratulations Beth and keep up the amazing work!

1.  What or who brought you to CrossFit PAX?

 Maureen Farrell told me about this amazing workout in someone’s home gym/garage.

 I was bored with my current exercise routine.

2.  What was it like getting started?

 Incredibly fun, NEVER boring and challenging. There was a sense of community that I has never experienced before in any gym setting.

3.  How long have you been a member and what has changed in your life during that time due to your experience with CrossFit PAX?

I think it was 2010, in Jade & JD’s garage. It’s given me more confidence to try something new, no matter what, I can give it my best. The workouts have translated into giving me more endurance in all other activities I love. It’s also so important as I age that I’m participating in weight lifting.

4.  What are you most proud of accomplishing?

Being determined and putting in the work to get a pull-up

5.  What are some of your favorite workouts or experiences with CrossFit PAX and your family there?

Murph or any long chippers  

6.  What are your short term and long term goals?

     Short term goal- strict pull-up 

      Long term goal-staying healthy with no injuries. Showing up at the BOX and giving it my all.

7.  How has your diet changed since starting CrossFit (if it has), and what foods do you rely on most?

 Counting my MACROS was very eye opening. Is caffeine considered food?

8.  What advice do you have for our newer members or those thinking about jumping in?

      Don’t compare(easier said than done)

      Any movement can be modified to your level of fitness, so don’t say you can’t do it.

     Keep coming back, no matter what!!!

Wednesday 2/19

For time

100 Double-Unders

30 Single Arm Dumbbell Push Presses (50/35)

50 DB goblet squats (50/35)

30 Single Arm Dumbbell Push Presses (50/35)

100 Double-Unders

L2 2:1 SU, (35/25)

L1 2:1 SU, (25/20)