What’s gotten into Coach this week?

Do not grumble against one another, brothers, so that you may not be judged; behold, the Judge is standing at the door.

James 5:9


Good Saturday afternoon CrossFit Chelsea!



  • We are excited to announce that we will have the world class Jump N Rope team coming to CrossFit Chelsea in January for a seminar! It’ll last between 1 hour and 2 hours and will improve your double unders without a doubt!!
    The cost is $65 per person and we only have 6 slots left!

Here’s the link to the Facebook Event with more information


  • Have you noticed the new “Achievement” boards? Here’s the criteria to put your name on the board:
    • Have you made the achievement since joining CrossFit Chelsea
    • Do you still have the achievement?
      • If so, put your name in the column!



  • Join us this Sunday afternoon at J19 Alabaster at 3pm for our next Birmingham Faith RX’d meeting. Yours truly will be running the workout and warm up!



Have a great week and I’ll see you in the gym!


Here’s the week’s programming



We’ll start the week with everyone’s favorite (insert groan here) Front Squats!

Then we’ll work on that midline with a 12 minute triplet workout!



Let’s pick up some heavy weight off the floor!

Then it’ll be a fast and furious workout!! Be sure to check out the scoring! It’s a little different (and easier) than other interval workout scoring.



Snatch all the weights!! Don’t dodge a tough lift, it’s the only way you’re going to get better at something—WORK AT IT!




This one will mimic Event #2 of Fight Like a Girl, be ready to push hard on this one!!



You didn’t think I’d forget about backsquats this week did you?!?

Sets of 5!


We’ll tackle an EMOTM that should loosen up those legs a little after squats and get us ready for a busy weekend!


See you in the gym!

Coach j

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