On Monday, buy we will be testing for our 1 rep max Deadlift. You will need to know your 1RM because on Tuesday and Thursday we will do workouts based off your 1RM number (50% of it to be exact). So – you have some options. 1. You can Deadlift with everyone on Monday. 2. If you know you can’t make it Monday, talk to a Coach and establish a 1RM Deadlift between now and Monday. 3. If you can’t get that in, but you plan on working out on Tuesday and Thursday, know your Deadlift 1RM and try to work at 50% of that. 4. If you don’t know it, talk to a Coach and we will do our best to find a suitable weight to work with. Check out CrossFit.com and look around. A (barely) savvy investigation will show the WODs I have planned for Tuesday and Thursday....Read more

CrossFit at 9am and 10am.  We will do some Handstand work at 10am.  This is a variation on a named WOD (Christina) I found on WODwell.  I made some slight changes and switched out the HSC for Med Ball Cleans after the Thrusters on Friday.  Stamina baby. Workout of the Day AMRAP 20 9 Pullups 9 Medicine Ball Cleans 20/14 9 Kettlebell Swings 9 Push Press 95/65 9 Toes to Bar 9 BurpeesRead more

CrossFit was on “The Simpsons!”  Quick, help what is your favorite Simpsons episode?  Post to Facebook comments.  I am going with the one where Homer becomes the Union rep at the Power Plant to get a better dental plan.  But Flaming Moe’s was classic too… 4 Things I’ve Learned About Teaching From CrossFit from Cult of Pedagogy.com.  BTW, this web Pedagogy is the method or practice of teaching.  Yes, I looked it up. I saw this post from Amanda on Facebook, and loved it.  These are my favorite kind of CrossFit stories – folks that come in apprehensive but allow themselves to take part in the practice and find that it works for them.  In the end, thoughtful people that find a program that works, support from like minded people, and even joy seem to tell the best, most insightful stories.    Workout of the Day 30 Thrusters 95/65 90...Read more

What I Learned Not Drinking For 2 Years by Andy Boyle.  As the calendar changes from one year to the next, see I’m sure you will have plenty of friends that will be back in the gym or on some type of nutrition plan.  You may find the new year as an excellent time to really focus on a new resolution as well.  I’m sure it’s no coincidence that the folks at Whole Life Challenge are ready to go on a new challenge right after the new year. Making significant change can be tough.  Have you ever experienced the “peer pressure” Andy Boyle experienced?  I know I have.  Whether it’s skipping a “social event” to workout, not eat a piece of cake at a kid’s birthday, or turning down a drink, you may find people balk at you changing your life.  If you have friends that are not fit, have...Read more

Workout of the Day For 16 minutes On Even minutes 30 Seconds of Burpees to 6″ Touch On Odd Minutes 20 Seconds of Snatch, purchase 155/100 Use the remaining time of the minutes to rest/transition/record your score. Following the WOD, perform a Max Effort Snatch for the dayRead more