The plan is the same as last week.  We will Front Squat on Monday, Snatch on Wednesday and Back Squat on Friday.  I’m deviating slightly from our Snatch work so we can fit in some conditioning work with (hopefully) a lot of Overhead Squats. I had originally planned a workout with “50” as theme.  But as it’s my 40th birthday, Alison had me change it to a 40s theme.  So sorry about that… Workout of the Day Strength/Skill Front Squat Build to a heavy double in 20 minutes Conditioning 2 Rounds 40 Kettlebell Swings 53/35 40 Wallball Shots 20/14 When done with the 2 rounds, do 40 Power Cleans 135/95Read more

CrossFit at 9am and 10am Workout of the Day 10 RFT 21 Doubleunders 5 Deadlift 315/225 After the session at 10am we will try to work some handstand work.Read more

Notice how this amazing specimen of a man TALKS the entire time in a hollow position. See if you can do that…. Workout of the Day Strength Back Squat  Drop 30# off of last week or use 70# of your 3RM. Do a total of 7-8 sets to get there.  Conditioning 20m AMRAP 10 Second Hollow Hold 10 Hollow Rocks 10 Situps 10 Goat Bag Swings 30 Second Plank Hold Rest 1 MinuteRead more

One thing that I acquired during our many nutrition challenges, was a desire and passion to prepare and make delicious, clean meals.  When I first started this journey, I made it super difficult on myself- hunting and gathering meals on Pinterest like some kind of freak… Let me tell you, this is a guaranteed way to make you stress over eating clean- setting to many expectations and standards all about food- something you’ll devour no matter what for the pure reason of sustaining life. So, ditch the stress.  With that in mind, I decided my meals, in order to be delicious and nutritious to myself needed these two concepts: 1. The Meal Composure: Protein, Something Leafy and green, and a carb (one that I know from personal experimentation works well in my energy and digestion)  2. The Meal Trifecta: Somethin’ chewy, somethin’ smooshy, somethin’ crunchy.  As long as I view...Read more

We will hold a Town Meeting on Saturday, January 28th at 11:30am.  This is an informational session on the Open.  We do the Open.  We love the Open.  If you have questions – min what it is, why we do it, how to maximize your training and more, come on out. Workout of the Day Snatch 5 sets of 2 New set every 2 minutes.  Takes 10 minutes top warm up.  Use 65% of 1RM. Conditioning 4 Rounds, FGB Style 1 minute at each station Ball Slams 40/25 Toes to Bar  Box Jumps 24/20 Rest/Count RepsRead more