“A Little Somethin’ Somethin'” As I was dying in the midst of Monday’s evil workout of burpees and rowing, I had an epiphany- perhaps being more realistic, it was just a fun little train of thought… join me.    In Crossfit, our movements are either done with so much intensity, or over such a broad amount of...Read More

For the next 5 weeks, health we’ll be smashing the CrossFit Open.  I like to set a predictable strength program that both keeps us feeling strong but not overly taxed.  On Monday’s we will work Front Squat Double.  If you are feeling froggy, you can throw that weight overhead with a thruster or a jerk...Read More

I’ve head this one in my head for a couple of weeks. It’s very simple, but I don’t think it will be easy.  This is basically 20 sprints.   Workout of the Day 10 Rounds for Reps 1 min – Burpees to Touch 1 min – Rest 1 min – Row for Calories 1 min...Read More

Hey – did ya hear about the Open? Did ya sign up yet? If not, you can right HERE.  We are looking for judges – official judges. If you are interested in handing out legitimate high fives and no reps, please take the judges course. It is $10 and full of knowledge. You will definitely...Read More

CrossFit at 9am and 10am At 10am, we’ll do some barbell cycling with the Snatch. Workout of the Day AMRAP 20 10 HSPU 10 Chest to Bar Pullups 15 Box Jumps 24/20Read More

Workout of the Day Strength Back Squat Build to a heavy set of 5. This will likely be our last week of this, as the Open will be next week. SIGN UP Conditioning 5 Rounds for Time  10 Deadlifts 225/155 20 Wall Ball Shots 20/14Read More

Sometimes I find myself munching on raw veggies like a freaking bunny- and I am so impressed with my very nutritious choices.  Other times I coat large pieces of kale in olive oil, sea salt and pepper to then throw them into the oven until they crisp up- these beauties are called kale chips and...Read More

Well, call me dumbbell crazy, but if you’re going to do more dumbbell, follow the Champ’s example.  Now, Rich and James are incredibly skilled with weights.  They move smoothly under the DB and find that sweet spot to stand it up.  You may have a tougher time – as you acclimate to the movement, try...Read More

I’m really enjoying the DB work.  It seems like they require a little less technique and a little more grunt work… We’ve been doing a very predictable OTM for the last 6 weeks.  This week, we flip it. Open with Burpees, which you normally do fatigued and finish with the row, which you normally hit...Read More

This why we don’t hold each other’s feet on situps… We will stick to the same program for one more week – Front Squat Monday, Snatch Wednesday and Back Squat on Friday.  Next week is week 1 of the CrossFit Games Open – we’ll be doing those workouts as a gym on Friday on Saturday....Read More