At noon…the girls ate 😘 #gymgirlies #fitness #amrap #lunchtime
Thrusters + Burpees: A Love Story Nobody Asked For
Somewhere, someone looked at a set of thrusters and thought, “You know what this workout needs? Burpees.”
Thrusters attack your legs, shoulders, lungs, and confidence.
Burpees show up immediately afterward to make sure none of them recover.
By round one, you’re optimistic.
By round two, you’re negotiating.
By round three, you’re questioning every life choice that led you here.
Thrusters make your heart rate skyrocket.
Burpees make sure it never comes back down.
Together, they’re the fitness equivalent of getting chased uphill while carrying your groceries.
But somehow, despite the suffering, the sweat angels on the floor, and the dramatic staring at the clock, you finish.
And tomorrow you’ll tell everyone:
“It wasn’t that bad.”
Which is exactly the kind of lie that keeps CrossFit alive.
🔥 Thrusters.
🔥 Burpees.
🔥 Character development.
Burpees test your grit.
Russian twists challenge your core.
Double unders demand focus and rhythm.
Three simple movements. One powerful reminder: progress happens when you keep moving, even when things get uncomfortable.
The first burpee may feel easy. The last one will ask a different question:
How badly do you want to finish what you started?
Every twist builds strength from the center. Every jump requires confidence. Every rep is an opportunity to prove to yourself that you’re capable of more than you thought.
Don’t chase perfection today. Chase effort.
Show up. Stay consistent. Keep moving.
The workout ends, but the confidence you build carries into everything else you do. #crossfit #confidence #endurance #grit #hardwork
#denhamsprings #legday #glutes #fitness #gym
🚨 The Day After Murph 🚨
Coach: “How’s everyone feeling after Murph?”
Athletes: “Surprisingly okay.”
Coach: “Great. Today’s workout is internal rounds.”
Athletes: ”…we’d like to change our answer.” 😅
Nothing brings a gym together quite like collectively discovering muscles you forgot existed while trying to remember what round you’re on.
✔️ Legs still sore from squats and lunges
✔️ Shoulders questioning yesterday’s pull-ups
✔️ Lungs negotiating with the assault bike
✔️ Everyone doing math that somehow gets harder every round
The good news? Murph tested your grit.
Today’s internal rounds test your ability to count while exhausted. 💀
Show up. Move. Laugh through the soreness. And if you lose track of your rounds, just follow the person who looks the most confident.
Comfort for the Grieving
Psalm 34:18 “The Lord is close to the brokenhearted and saves those who are crushed in spirit.”
God’s Promise of Peace
Philippians 4:7 “And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
Honoring the Fallen
John 15:13 “Greater love has no one than this: to lay down one’s life for one’s friends.”
Hope of Eternal Love
Revelation 21:4 “He will wipe every tear from their eyes. There will be no more death or mourning...”
Joshua 1:9 ““Be strong and courageous... for the Lord your God will be with you wherever you go.”
Start Memorial Day off the right way and come do Murph with the Upshot Family 🇺🇸
