Gym Workout
Clusters (165/115)
Immediately into…
5K Row
**26 Minute Cap**

Zoom Peeps:
Option 1 – If running is avaliable:
DB Clusters
Immediately into…
AsManyMetersAsPossible 21

Option 2 – Running isn’t available:
10 Burpee Tuck Jumps
20 Mountain Climbers
300 High Knees 


Class Schedule: (Subject to change) 

MWF: 7am – In Person + Zoom

T&Th: 6am – IN PERSON ONLY – ***NEW*** – (only if spots are reserved in advanced)

M-F: 12pm – In Person + Zoom

M-F: 6pm – In Person + Zoom 

Sat: 8am & 9:30am – In Person + Zoom

FYI- For all in person classes, spots must be reserved or the class will be cancelled. 

Please REVIEW the following:

Below are the Basic Bullet Points coming back into the space for Class:

  • You can reserve a spot in class through Zen Planner 24 hours before the scheduled start time (ask your coach to send you a password reset if needed).
  • When you reserve your spot follow the link to the CDC’s Self Checklist for Covid 19 symptoms. Confirm IN WRITING (email preferred but text is acceptable) to the coach for that class that you do not have any symptoms and that you are not sick.
  • Arrive for your class no earlier than 5 minutes before the scheduled start time. Don’t arrive super early, we will not let you in the space – for our safety and yours.
  • Wear a mask when you enter and leave the gym. You are encouraged to wear a mask inside the gym especially during any time you aren’t working out.
  • Once you arrive, confirm verbally with the coach that you aren’t sick.
  • Wash your hands when you enter and leave the gym. 
  • The coach will assign you to a spot in the gym. STAY in that spot. 
  • Practice physical distancing (6 feet or more) without exception.
  • Wipe down your equipment before and after use. 
  • Do your part to keep all of us safe. Help us keep the gym healthy. 
Last week, we stood before you, demanding change. Change from CrossFit and from the world. But before we can expect change from others, we must start within our community – and putting our words into action. So here is our first step, which is a two part participation event!
This Friday, we will be hosting a community workout, in honor of Juneteenth. For anyone who may not know, Juneteenth, also known as Freedom Day recognizes the end of slavery. For many Black individuals, June 19th is a day of celebration and in many ways a  independence day type of celebration within the Black culture. 
Coach Shirley and I are hosting this two part event and would love for EVERYONE who is a part of our OP community to participate.
Part 1: Do the workout!
I will be programming a workout (that will be posted later this week) for us all to do on Friday. Invite your friends, family, coworker, neighbor – anyone can join (minimal experience needed). Extra points for the more people you invite and get to join 🙂
Part 2: “Call to Action” We ask that you do any TWO action items, from the list below. Please share with us 🙂
Donate to any of the below organizations or any organization that you feel would benefit right now!

NAACP: The vision of the National Association for the Advancement of Colored People is to ensure a society in which all individuals have equal rights without discrimination based on race.


Black Lives Matter LA: An organization who has committed their lives to Black Freedom and rights for Black individuals.


Color of Change:

Nonprofit civil rights advocacy group. 

Black Mamas Matter Alliance:

Black women led group whose sole purpose is to shift culture for Black maternal health, rights, and justice – as Black women are 2 -3 times as likely to die from pregnancy related causes versus white women.

Watch one of the below films or TV Programs
American Son – Netflix
Just Mercy – Major TV Platforms
When They See Us – Netflix
13th – Netflix
Buy food from a Black Owned Restaurant
Have a conversation with someone on how we got here? How we can create change? What can I do?
New Idea:
As we do not want this to be a one time thing, reach out to an OP coach on different movements, events and organizations that we can get involved in. 
I ask for every single person who is reading this to show up! Change starts here! (and don’t forget your local elections too. These are just as important for our cities). 
As I mentioned before, you can’t have change without Action. Please join us in our steps towards change!
In addition, here are some other major moments (over the past few days) that we need to be celebrating: 
Loving Day – June 12, 1967

And of course, today’s big news:



Here is to more major change for all! 
And lastly, because we all have a bigger reason and purpose for all of this, here is a picture of mine. My why and my reason for being apart of the change. Baby Jack, 2 months today!



CrossFit Open 17.5
9 Thrusters (95/65)
35 Double Unders
**15 Minute Cap**

Home Workout
10 RFT
9 DB Thrusters
35 Double Unders or Singles


No Equipment
10 RFT
9 Jumping Air Squats
35 Mountain Climbers
**15 Minute Cap**

It’s heartbreaking to see our country like this. From Covid 19, to the deaths of innocent black individuals, to the destruction happening in our backyard. People are hurting and we need to acknowledge that.

Over the past few days, as I sit with my wife, a black women and my interracial son, I can’t help but to be beyond disappointed. Disappointed with the police brutality, racism, looting, ruining of peaceful protest and sadness around us. I know I personally may never experience this( based off my privilege), but I know that I try and understand.

As a white man, I know that my life comes with privilege. Whether I welcome it or not, I know certain things have and will come easy for me; and many a doors have been opened, simply because of the color of my skin. A privilege many people will never experience. 

I ask you to watch this video, so we can all really understand what it’s like for people different than ourselves. Until you take a walk in someone else’s shoes, you cannot really understand what it is like for them. 

As a community I ask that we come together. That we listen to one another. That we respect, love and shed light on one another- and if this video strikes a cord with you, please pass it on and share it with others. 

2020 has been hard, but it is not over! I want us all to look back and remember we tried to better ourselves and this world for our future. 

They deserve better. This world needs better. 





Tabata Russian Twists
Rest 1 Minute
Tabata Reverse Lunge
Rest 1 Minute
Tabata Mountain Climbers
Rest 1 Minute
Tabata Inverted Burpees

Thank you everyone for showing up to ‘Murph.’ We love you all and appreciate you more than you know! 

A special thank you to our guest speaker Brad Thomas for today’s highly motivated speech. 


If you did today’s workout, I highly recommend you get yourself moving by showing up and doing tomorrow’s workout. It is intended to get some blood flow and help speed up the recovery process.


“I’m the Dude, Playing the Dude, Disguised As Another Dude.”



5 RFQ :45 :15
Jump Rope
Up/Down Dog
Runner’s Lunge
Mountain Climbers
Cossack Squat
Windshield Wipers


Hello beautiful people!! Next Monday is ‘Murph!’ Get excited!! We look forward to carrying on the tradition by bringing in a special guest speaker and then proceeding to get our workout on. More than ever, let’s keep the human connection strong!

If you have any questions on how this is all going to go down, reach out to your coach and they’ll fill you in!



“Tropic Thunder”
9 Up/Downs
6 Hang Power Cleans
3 Push Press Rest
**Rest 3:00**
Task for time:
9 Up/Downs
6 Hang Power Cleans
3 Push Press

Hello everyone! I’ve missed you all very much! I will be making a return this Wednesday at 7am via Zoom and I can’t wait to connect with as many of you as I can. As the majority of you know, I now have a lovely baby boy by the name of Jack to take care of. He truly brings me happiness beyond measure…and very little sleep as well 🙂 If you join in on Wednesday, maybe we’ll all be so lucky & Jack will make a guest appearance!

With that being said, I would like to give a HUGE SHOUTOUT to the rest of the coaching staff! They have allowed me to take this time to be with my family and really be present during this special time in our lives. When it comes to a TEAM, I wouldn’t trade any of them for the world. I appreciate you all dearly and I continue to learn and grow from you all every single day! Thank you again! 

I’ll see everyone Wednesday at 7am sharp! Until then, I’ll leave you with pictures of Jack. 

“I Know That Dude!”

5 Rounds on the 2:00
6 DB Clean & Jerk
12 Over the DB Lateral Burpees

Work from home might not be ideal for any of us. Whether you’re balancing it with multiple roommates, alone or between your kids school sessions – we know it’s a lot of work. But we also know that taking time for yourself, especially during this time is also extremely beneficial. 

I think we can all agree that our health, fitness and Oak Park Zoom Classes (extra round of applause for all those who have attended so far) are making this a bit easier.

Remember mental and physical health are HUGE during a time like this. We know you might not have all the extra time in the world, but we want to make sure you take the time for yourself, even if it’s only 15 minutes a day.
Here are two amazing quotes from the book Spark, further emphasizing my point:
“It’s well known that the way to build muscles is to break them down and let them rest. The same paradigm applies to nerve cells, which have built-in repair and recovery mechanisms activated by mild stress. The great thing about exercise is that it fires up the recovery process in our muscles and our neurons. It leaves our bodies and minds stronger and more resilient, better able to handle future challenges, to think on our feet and adapt more easily.”
…”When you suffer from chronic stress, you lose the capacity to compare the situation to other memories or to recall that you can grab a jump rope and immediately relieve the stress or that you have friends to talk to or that it’s not the end of the world. Positive and realistic thoughts become less accessible, and eventually brain chemistry can shift toward anxiety or depression.” 
Here is my version: workout (usually the 12pm class) mobility, reading a book (currently two: Spark & Motivational Interviewing), all while my wife takes meeting in the background. It isn’t the prettiest, but it’s effective! Show us how you take time to prioritize yourself!



And if you haven’t, make sure you join one of our zoom classes.We miss you! If we can’t see you in person, we’ll see you via zoom – I’ll be dropping into some classes this week just to say hi!

Take care of each other!




“If I Had A Million Dollars…”
10 Renegade Rows
15 DB Swings
20 Squats


“Stanky Leg”
For Time:
DB Hang Clean and Split Jerk
DB Single Arm Row

Upper/Lower Accessory Work




7am Live Stream CrossFit (Mon/Wed/Fri)

7am Live Stream Yoga (Tue/Thurs)

8am Live Stream CrossFit (Tue/Thurs)

9am Live Stream Women’s Only CrossFit (Tue/Thurs)

12pm Live Stream CrossFit (Mon-Sat)

6pm Live Stream CrossFit (Mon-Fri)

8:30pm Live Stream & Chill (Mondays)

NEW CLASS!!!! 9pm Live Stream & Chill (Tue/Thurs)

8:30pm Live Stream & Chill (Wednesdays)

8:30pm Live Stream & Chill (Fridays)