Quick post as we were OBE on Tuesday night – Overcome By Events.  Busy day leading into a busy night. Workout of the Day AMRAP 20 15 Kettlebell Swings 53/35 10 Handstand Pushups or 3 Wall Climbs 15 Box Jumps 24/24 10 Toes to BarRead more

We are over halfway through the Eat Well Live Better Challenge. I have seen some pretty yummy and healthy meals posted on the Facebook page dedicated to the challenge. If your diet (meaning what you eat not what you are on) is something you often talk about dialing in, ed there is no time like the present. Try taking away one thing that might not be great for you…are you a soda drinker? Diet or not, information pills that stuff is flame retardant and can clean a porcelain toilet. Those two things alone make it something I don’t want to enter my awesome temple of a body.  Find a buddy – misery loves company, but company loves to post about what they are eating. Dinner ideas can be spawned through friendly chatter with those who are like minded. Go ahead – ask anyone at the gym what their dinner plans...Read more

Observable, treat measurable and repeatable.  CrossFit Open repeat WODs may not seem original or as creative, but the improvements we have seen over CFO athletes has been out-freaking-standing!  Huge PRs!  If you PR’ed 14.2/15.2, please post your improvement to the comments section. And something that shouldn’t need to be said, but I am saying anyway: there is no reason, ever, to disparage someones score.  If someone did not meet your expectations, and you have something to say about it, you should probably say something encouraging and cheer on their progress, or find something good to focus on.  It’s about being a good athlete, teammate and in the end, person. A note on the Press Complex: We often use progressive overloads, starting at a light weight and consistently building over time, to develop strength.  For the current Press Complex – 2 Shoulder Press, 1 Push Press followed by a 3 second...Read more

On Saturday we will be completing 15.2 as a gym. Some Athletes tackled it Friday, more about and those with great weekend plans got it done Thursday night. There are five weeks to the Open, so after this weekend there will be three left. This means the rest of the Saturdays are dedicated to the Open WOD.  If you are not competing in the Open, but want a good workout…COME ON IN! If you want to judge, cheer and just have plain old fun…COME ON IN! If you want to bring a friend…I would wait until April or ask Alison when is the best day to do that.  Workout of the Day Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats (95 lb / 65 lb.)    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats (95...Read more

We will be doing scaled versions of this tomorrow. If you have done this last year, treatment we have your scorecard in case you don’t have it written down.  Workout of the Day Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats (95 lb / 65 lb.)    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats (95 lb / 65 lb.)    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    14 overhead squats (95 lb / 65 lb.)    14 chest-to-bar pull-upsRead more