Maybe you’ve just started CrossFitting. Maybe you’ve been going at it for a few months. That last workout was brutal, wasn’t it? It probably left your legs/arms/abs/back feeling like rubber.

Should you take a day to rest? It depends.

If you’ve worked out 3 days in a row and you’re super sore, ya, take a rest day. If you’ve only been in once or twice this week, you have no excuse.

Sound harsh? It isn’t. If you’ve done a workout that left a body part unusable, we can tailor a workout for you that will target other body parts. For instance, let’s say the workout is 21-15-9 reps of pullups and pushups. If your arms are toast, it’s easy to substitute squats and lunges. Even if you’re injured, we can still modify the workout.

So as you see, there really is no good excuse for missing a workout due to soreness. Get in here and get moving!

Workout for today:


For time:
150 Wallball shots, 20 pound ball

Shallon and Marlene, two newest members
Shallon and Marlene, two newest members


13 thoughts on “Sore?”

  1. Kevin- I forgot I had reserved the 5:30 class, and it’s my fourth day in a row. Could you cancel it for me? Thanks!!
    Have fun with Karen everyone!

  2. CFWU X 3
    I did my first full from the toe pushup. Yahoo!!!!
    Strength 3-3-3-3-3
    Front Squat 35-40-45-50-55

    “Karen” 150 wall balls or sub of 150 Kettle Bell Swings

    I chose 150 KBS Time 11:36
    Great job everyone.

  3. I witnessed your full body push up Heather! AWESOME!!

    Well with an “out of commission” shoulder, it was an accomplishment for me to just to make it to the gym.

    Warmup x 3 minus push ups.

    Skill: Skipping and Double Unders

    WOD: With a bad shoulder, Kevin though it would be funny to even the pain by working out the good shoulder.

    150 One-arm kettle bell swings @ 35lbs
    Time: 6:37

  4. Great job on the full body push ups Heather. I too was a witness and I do believe there were 4 not just 1. Awesome! Great job too Pat on the one arm kettle bells, talk about never giving up. All the ladies were machines on the wall balls.

    Strength 3-3-3-3-3
    Shoulder press 35-45-50-55-60
    Had to do the 60 lbs 1-1-1 instead of 3 in a row.

    150 kettle bell swings(35 lbs)- Time 8:33
    Very sore but really glad I worked out today.

  5. CFWU x 3

    Strength – Push Jerk – 3-3-3-3-3 / 40-45-50-60-70

    WOD: “Karen” – 150 Wall Balls (10lbs.)

    Time: 11:15

  6. Congrats Heather!! πŸ™‚

    I was doing my pushups at first, 3 or 4 full and the rest on the knees… now its a lot better!! πŸ™‚


    Warmup x 3

    Strenght: deadlift 3-3-3-3-3
    75, 85, 95, 105, 115 PR!

    WOD: β€œKaren” – 150 Wall Balls (14#)



    Kevin could you tell me my time when you go to the gym again?

  7. Warm-up x3
    Strength (shoulder press)3-3-3-3-3
    45-50-55-60-65(last one did one push press oops!)

    WOD: Karen
    150 Wall Balls (14 pounds)RX

    Time: 9:58

    Good Work this morning everybody !!!

  8. Warm up times 2

    Strength Deadlift (sore neck so I went a bit easy)

    WOD Karen in 10:27 with the 10lbs ball

    Heather, congrats on your first on your toes push up! You inspire me to push harder even when I don’t feel like it! πŸ™‚

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