Dispatch – 005

“In CrossFit gyms we don’t face the gym – we face each other”  – Nicole Carroll 

Dispatches from the Front 005:

I spent the last week at the CrossFit Games working for HQ. I was working on behalf of the Affiliate organization, the department dedicated to the support and growth of CrossFit Affiliates. The Games are an incredible spectacle not only because of the amazing athletes – but more importantly the greater CrossFit community – the affiliates, the coaches, the members – the people who have connected because their lives have been amplified and energized through CrossFit. 

It was a time to connect with other affiliate owners, discuss topics on panels, see old friends, drink some beer, and be around good people doing good things. A highlight was meeting in person all the international affiliate country managers. Their infectiousness and enthusiasm for CrossFit reminded me of myself back in 2007-2010 when I first discovered CrossFit and eventually opened up PSKC. 

That’s one of the most valuable things about CrossFit – the commonality and unity through effort. No matter where you go – you can find a CrossFit gym and feel welcomed. That sense of belonging isn’t unconditional – it’s earned. You earn your way in because you’re willing to do hard things. It doesn’t matter what your score or time is – all that matters is you’re willing to lock arms and go into the fray. 

I’m so incredibly thankful everyday I have the opportunity to go into the fray with each of you. You give my life a sense of meaning and purpose. 

Live your dream,


What You Need to Know: 

Friday, August 26th, is PSKC’s 12th Anniversary! Stay tuned for more details. 

Looking to compete? Alpha Pack CrossFit is hosting their Dawg Days of Summer Competition on August 27th! Check out the link below to register. 

Events Coming Up: 

  • Tuesday: Group Bike Ride @ RCAC. Ride starts at 6 PM (Weekly)
  • Thursday: Group Run @ RCAC. Run starts at 6 PM (Weekly) 
  • 08/19: Front Porch Coffee Friday, 0630-1100
  • 08/26: PSKC Member Appreciation and 12th Anniversary!  
  • 08/27: Alpha Pack Dawg Days of Summer Team Competition
  • 9/10: Color for Hope – 5K Color Run and Event for Suicide Awareness 
  • 10/22: PSKC is hosting the Festivus Games – this will be a 2-person team competition. 

On Tap This Week: 


Sweat: For Time 

Partner Up; Relay Style (You Go/I Go Rounds) 

10 Rounds:

100m Run

5 Hang Cleans (155/105)

***After all 10 Rounds, Cash Out: 6 Pull Ups/ Ring Rows

8 Rounds:

100m Run

6 Burpee Over Bar

***After all 8 Rounds, Cash Out: 6 C2B Pull Ups

6 Rounds:

100m Run

12/9 Cal Bike

***After all 6 Rounds, Cash Out: 6 Bar Muscle Ups

***35:00 cap 

***Plenty of rest so go at a SPRINT on your turn


Lift: 3RM Front Squat

Sweat: AMRAP20

15/12 Cal Ski

10 Box Jump Overs

5 Front Squats (155/105)


Sweat: 3RFT

50 Double Unders

20 OH Swings (53/35)

50/40 Cal Row

20 OH Swings (53/35)

50 Double Unders

***Rest 2:00 between rounds

***30:00 cap


Sweat: EMOM28

1 – 150m Ski 

2 – 10 V-Ups/15 Sit-Ups

3 – 300m Bike 

4 – 15 Push Ups


Sweat: AMRAP8 x 3 

Teams of 3

1 person always running 200m, other 2 working on:


20 G2OH (95/65)

40 Back Rack Lunges (95/65)

1 Rope Climb (3 Rope Pulls/ 3 Ring Rows)


20 G2OH (115/75)

40 Back Rack Lunges (115/75)

1 Rope Climb


20 G2OH (135/95)

40 Back Rack Lunges (135/95)

1 Rope Climb

Don’t Eat Sh!t: You Can Save Your Lifevia CrossFit.com

Dale’s Docket: (Stuff I’m watching, reading, listening, using, or buying)

Watch: Meet CrossFit’s New CEO – Don Faul: “Don Faul, a former U.S. Marine Corps platoon commander and accomplished executive with more than eight years of CrossFit experience, is stepping into the role as the company’s new CEO. Prior to accepting this position, Faul held key operational roles at growth-oriented consumer technology companies, including Pinterest, Meta, and Google.”

Listen: Our very own Jim Donnally on Local Legends Podcast! I consider Jim a friend and mentor. I’m a better and smarter man for knowing him and super thankful he’s always there to help me in the business world when I need it. 

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