Tomorrow starts the last week of the Whole Life Challenge. If you are on the Challenge: Congratulations! If you live with someone who is on the Challenge…It is ALMOST over! We have spent a week meditating, abortion declaring our love for people, sales places and things, supporting each other, eating without distraction and sleeping 7 hours during the night. Our last week will be spent performing intentional acts of kindness. I think this is a good task for EVERYONE. Please join us in this part.  Workout of the Day For those of you that completed the Lift Off Friday: AMRAP20  Row 500m Run 400m Otherwise: Strength 20 minutes to build to  Max Effort Snatch – Can be power, squat or split but MUST BE A SNATCH. NOT  ground to overhead anyhow. Max Effort Clean and Jerk – Can be power, squat, or split.  Conditioning CrossFit Lift Off Rx’d Workout Complete...Read more

As I told the 5:30pm class if you have signed up for the LiftOff you will be doing it on Friday. I also said if you have not signed up for the LiftOff you will be doing it on Friday. Those not registered to compete will still be doing the WOD, pill scaling to your ability.  That being said – We will also be doing that on Saturday. Judges, dosage scorecards, cheap the whole shebang (spelling is correct…I “something-ed” it for those Arrested Development Fans.) There will be another option for a WOD on Saturday if you show up both days. If you haven’t been a part of the BUZZ of the Open, this will be a fun time for you.  If you are competing, you must be weighed 3 times and your heaviest weight will set your weight class. You may be weighed before or after each event.   ...Read more

 I am just going to leave this link HERE. You can look. You can not look. It is safe for work just in case you are on the job.  Workout of the Day AMRAP 20  5 Chest to Bar Pullups 10 Push Press 95/65 On Odd Rounds: 1, # 3, order 5, etc. 15 Wall Ball Shots 20/14 On Even Rounds: 2, 4, 6, etc. 15 Box Jumps 24/20  Read more

Below are the Movements and Weights for the Franniversary Gauntlet.  Like last year, symptoms a team of any mix – guy/guy, dosage girl/girl, order guy/girl – will complete 4 versions of the “Girls” WOD back to back to back to back, partner style.  Only 1 partner works at a time.  You may split up the work any way you choose.  There is no minimum requirement for work, for example one athlete can do all the doubleunders on “Kicking Annie.”  In fact, they could do all the doubleunders AND the Toes to Bar. There will be 2 Divisions – Heavyweight and Intercontinental.  No – THESE ARE NOT WEIGHT CLASSES!!!  With the number of great athletes out there, I am loathe to use the term “scaled.”  Think of our classes as the divisions in the WWE.  Bret Hart, The Rock, The Ultimate Warrior and Stone Cold Steve Austin were all incredible Intercontinental...Read more

If you haven’t had the chance to sign up yet for the Lift Off – GET ON IT! We will be doing it just like the Open. If you can’t make it on Saturday, this web we will be doing it on Friday throughout the day. Your opening weight for the max effort snatch and clean and jerk should be around 80%. I would be prepared for a very small window for each lift – maybe somewhere around 5 minutes. We will know more on Thursday at 5pm. You can register and find out more HERE. Workout of the Day AMRAP 20 100 Yard Shuttle Sprint (Down and Back, Down and Back to the door of Double D’s) 6 Squat Cleans 135/95 6 Handstand Pushups Sub 2 Wall Climbs for 6 HSPURead more