(248) 860-2898

4/1/23 – 230401

Group Warm up 

Group Mobility

WOD ( Workout of the Day ) 

For time

30 box jump overs – 24/20″ *clear the whole box

20 Shoulder to overhead – 135/95lbs

10 Rope climbs – 15′

finisher* 7×1 strict weighted pull – or – 5×5 Strick pull ups if weighted is not possible. 

3/31/23 – 230331

Group Warm up 

Group Mobility 

Strength – EMOM x 7: 3 Conventional deadlifts @ 30-40%

WOD ( Workout of the Day ) 

Max distance row in 10 minutes

Finisher* max unbroken strict dips + 1:00 Plank hold x 3 sets. rest as needed between rounds. 

3/30/23 – 230330

Group Warm up 

Group Mobility 

Strength – EMOM x 14: 3 GHD sit ups *40/20lb slam ball

WOD ( Workout of the Day ) 

5 Rounds for time – 15 minute time cap

200m Run

15 Wall balls – 20/14lbs

10 Toe to bar

Lv.2 – 10 wall balls + 10 hanging knee to elbow 

Finisher* – 5 sets: max hanging L-sit hold – rest 1:00 after each set. 

Marty Lechner

All my life I knew how important personal fitness was and I tried my best to live an active lifestyle. I would get gym memberships, run or bike and start out strong. After a few months I would find the solo repetitive workouts boring and struggled to find motivation. I found myself just residing to being OK with my current health, weight and how I looked.

That was until I caught a side profile of myself in a mirror and didn’t like what I saw and took a self inventory. I want to grow old with my wife and watch my children grow up. The path I was on was one where that would be cut short. I needed to make a change. I had a good friend who went to CrossFit Fate and I saw what it did for him. So I decided to give it a try.

Unbeknownst to me, walking in that day was the first snowflake that fell to trigger the personal avalanche of changes for me. I came in totally expecting to be a 3 day a week guy that shows up and not really getting too into the whole CrossFit thing. But I looked at the workouts. They all were different and seemed to rarely repeat so it wouldn’t be boring. This was also a classroom environment where I can find the motivation to keep moving. That is when I found that this was something different.

The owner, Tyler and the other coaches made sure to get to know and was personally invested in my success. They made sure to work with me to appropriately scale each workout with the appropriate amount of challenge and also made sure I was doing the movements correctly. Was this because I was the new guy? No. I look around and the coaches work with every athlete no matter the experience. It doesn’t stop there. I found that the community there is strong. Everyone is invested in everyone else success. This is a community I wanted to be a part of.

I saw gains the first month. I went from scaled workouts to Level 2 to Rx. Three days a week became four then became five days. I worked so hard that I didn’t want to waste it eating what ever I wanted so I turned to proper nutrition. Because of CrossFit Fate, Tyler and his coaches, and the Fate Community, over the past 15 months I am now down 43 lbs, dropped  8 inches from my waist and shirts went from XXL to L. I have also avoided blood pressure medication, controlled my blood sugar and eliminated bi weekly migraines. The most important thing to me though is now I have added years to my life to spend with my wife and kids.

-Marty Lechner

3/29/23 – 230329

Group Warm up 

Group Mobility – Post wod 

WOD ( Workout of the Day ) 

EMOM x 30

1.) 12/8 Calorie bike

2.) 10 Burpees

*Goal is to finish each assigned movement in :45 seconds or less!


3/28/23- 230328

Group Warm up 

Group Mobility 

Strength – Every 2:00 x 7 sets: Front squat


WOD ( Workout of the Day ) 

5 Rounds with a partner – for time

20 Front squats – 115/75lbs

30 Kettlebell swings – 70/53lbs

40 Partner med ball sit ups – 20/14lbs

*25 minute time cap

Lv.2 –  75/55lbs + 53/35lbs + 14/10lbs 


Finisher – 3×1:30 banded belt squat march – rest 1:00 between each. 

3/27/23 – 230327

Group Warm up 

Group Mobility 

Strength – Every 90 seconds x 9 sets: Standing strict press

5/5/3/3/3/1/1/1/1 *Build to a heavy single on the day!


WOD ( Workout of the Day ) 

3 Rounds for time – 16 minute time cap

30 Alternating dumbbell snatch – 50/35lbs

25 Dumbbell push ups

100 Double unders

Lv.2 – 35/20 + 15 Push ups + 75 Single unders 

Lv.3 – 20/15lbs + 15 Push ups + 50 Single unders 

Finisher – 1 set 

Max ring row hold at the top + Max ring rows + Max ring row hold at top

3/25/23 – 230325

9:00AM WOD 

AMRAP x 25 minutes

2-4-6-8-10-12-14 etc…

Calorie bike *Continue to add 2 reps to each bike calorie ride until the time is up! Do 5 slam balls after every set – 40/20lbs

10:00AM WOD 


7 Dips

10 KB Sumo deadlift highpull – 53/35lbs



7 Pull ups

10 KB single arm thrusters – 5R/5L @ 53/35lbs

Finisher: 12 minute cap 

40 GHD back extensions

40 Kettlebell side bends

40 Weighted GHD back extensions – 40/20lbs

40 Kettlebell side bends

3/24/23 – 230324

Group Warm up 

Group Mobility 

Strength – EMOM x 7: 3 sumo deadlifts @ 30-40% *Move the weight as quickly as possible with solid mechanics.


WOD ( Workout of the Day ) 

AMRAP x 10

2 Hang power cleans + Jerks – 155/105lbs

4 Box jumps – 24/20″

8 Push ups

Finisher – Every 2:00 x 5 sets: 2 touch & go power cleans *Build in weight. 


3/23/23 – 230323

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 3 GHD Sit ups – 40/20lbs *Fast as possible! Brace hard!!


WOD ( Workout of the Day ) 

4 x 4:00 Rounds for reps with a partner.

400m Run

40 Double unders

Max calorie row in the time remaining

– Rest 1:00 between rounds –

Both partners run together, do 40 double unders at the same time.. synchro and switch as needed to accumulate as many calories on the rower in the time remaining.