I finally wanted to take the time to recognize some of the top performers and special moments from this years CrossFit Games Open.  I meant to do this much sooner, but I just haven’t had the time to really collect my thoughts. The top female CrossFit athlete is coach Sarah L. What can be said about Sarah?  She’s a great coach and integral part of the CFO community.  She’s thoughtful, compassionate and fierce.  Sarah had some great workouts, like her smashing of 17.5.  Or her absolute battle of wills with 17.1.  Sarah took on this piece of extreme metabolic distress three times in the course of 96 hours.  While most of us were hobbled with sore backs, Sarah kept attacking for no other reason than she wanted to mentally battle during the last part.  That is the spirit of CrossFit.  Don’t just do it because it’s hard, The top male...Read more

I’m not a birthday workout guy. But when your gym owner turns 40, you need to some sort of number association exercises right? For the barbell hold, hold the bar in the hang.  Any grip is fine.  You will need to monitor your own clock – if you finish the first round at 1:40, pick up the bar at 1:45, you will need to hang on to it until 2:25.  If you drop it, you will need to do some math.  My advice – don’t drop it. Workout of the Day Strength/Skill Deadlift 3 sets of 8 at 55% of 1RM Conditioning 4 Rounds for Time 40 Second Barbell Hold at the Hang 10 Hang Power Cleans 10 Box Jump and Overs Men 135, Ladies 95Read more

Workout of the Day 4 Rounds for Time 40 Wall Ball Shots 20 Chest to Bar Pullups 20 minute time capRead more

We hope you had a wonderful weekend!  Tomorrow morning there will be no 5:30am class.  Good Luck to Vanessa W who will be running in the Boston Marathon on Monday. This will be her 4th time. This year there will be no baby and no bombs (we hope) so we know she will do great. The Walton family and Brad and Kyra have traveled to Boston to cheer her on.  This week June will be participating in the CrossFit Games Masters Online Regional. This is her 4th year qualifying. This is not her first Rodeo.:) It has only gotten more challenging and June has shown she is truly one of the fittest Athletes of her age alive. She will have to complete 4 workouts over the coming weekend. We will likely do some of these workouts as a gym to show our support and give her some rabbits to chase. This...Read more

If you have been doing Crossfit for a bit, you know there are Hero Wods- workouts that are created to owner those that have fallen.  These workouts are created, and/or acknowledged by Crossfit Headquarters.  Last year I was approached by a high-school friend about a Hero Wod that he and group of athletes had created to honor a fallen classmate of ours.  Initially I was asked to do the workout on the certain day, and hopefully get my fellow CFOers on board to do it as well, and post lots of pictures to social media of it’s participation in hopes to get it recognized by HQ as a Hero Wod.  Though last year had an amazing turn out of people participating, and a ton of pictures- it was not acknowledged just yet.   However, something more special happened.  After the day of the “event”, my high-school friend and his Crossfit...Read more