G.O.A.T Day

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. 


Strength Options/Mobility
Front Squat
Oly Complex
Accessory movements

Lower Back



On the Minute x 15
Min 1: 5 Handstand Push Up
Min 2: 5 Chest to bar Pull-up
Min 3 : 12 Calories Row