“10-4, Good Buddy!”

This month I had the wonderful privilege of being the “Member of the Month” at the CrossFit gym I attend (Tangletown CrossFit).

One of the fun parts about being the Member of the Month is getting to share a Q&A about myself (my background, personal fitness goals and accomplishments, advice for others, etc.) with the rest of the crew at my gym. If you’re interested in hearing what I said, you can check out all my answers by clicking here: My Member of the Month Q&A 😃

Another great perk about being the Member of the Month is getting to design your own WOD (Workout of the Day) and have everyone at your gym do it. If you’d like to see what shenanigans I put my gym buddies through, see below! 👍

My Self-Designed Workout of the Month


“10-4, Good Buddy!”


AMRAP (As Many Rounds As Possible) in 26 minutes

10 calorie bike
4 pull-ups (2 strict overhand pull-ups, 2 strict underhand chin-ups)
4 deadlifts
4 hang cleans
4 front squats
4 hand-release push-ups

Every 4 minutes: Complete 10 burpees as a group (4:00, 8:00, 12:00, 16:00, 20:00, 24:00)

*Barbell weight: 135/95 115/75 95/65


In short, the workout was long, painful, and… AWESOME. 😂

The country music was cranking (thanks, Coach Teresa!), the burpees were a plenty, and the whole crew at Tangletown CrossFit was as great and supportive as they always are! 🙌

I’m so grateful to be a part of such a fun and encouraging community striving to be their healthiest selves!

Thanks, Tangletown Team! 👍💪🏆

Just a reminder that if you’re curious about my answers to 9 fun questions, you can see them all by clicking here: My Member of the Month Q&A 😃

Thanks, and have a blessed day!


Would you appreciate some extra help and encouragement on your journey to happiness, health, and holiness? I’m here for you! CLICK HERE for some inspiration and a whole bunch of freebies to help you start living your best life today!

Thanks, and God bless you!

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