The second announced WOD for the Fran-niversary is AMRAP 5 Perform as many Clean and Jerks as possible in the 5 minute period Elite 135/95 Open 95/65 You may break the work however you choose. Workout of the Day “Ann-abel” 50 Doubleunders 10 Snatch 135/95 40 Doubleunders 8 Snatch 30 Doubleunders 6 Snatch 20 Doubleunders 4 Snatch 10 Doubleunders 2 SnatchRead more

The First WOD  to be announced of the Fran-niversary is: Elite Division AMRAP 5 9 Thruster 95/65 9 Pullups 15 Thruster 15 Pullups 21 Thruster 21 Pullups 27 Thruster 27 Pullups 33 Thruster 33 Pullups… Keep going up by 6 Open Division 9 Thruster 75/45 9 Kettlebell Swings 53/35 15 Thruster  15 Kettlebell Swings 21 Thruster  21 Kettlebell Swings 27 Thruster  27 Kettlebell Swings 33 Thruster 33 Kettlebell Swings Keep going up by 6 Standards videos will be coming soon. 1 rule on the KB swings – the KB must be taken to a full overhead position, what is ed arms extended (locked out), pharmacy KB straight up – the CrossFit Games standard. Workout of the Day Strength/Skill Back Squat, Heavy Set of 3 Week 7 of 8 Take 8-9 sets to work up to your heavy set of 3. Go up by 5-10#.  Things should be getting emotional. Conditioning...Read more

Tuesday is Veteran’s Day – the day we remember those that have fought in the wars of the United States.  I just spent a few days at my alma mater, there The Citadel where I got to hang out with some amazing veterans.  I’m proud to call these guys (and now girls, although we didn’t have girls when I went there) classmates and friends.  I heard stories that would make you laugh, cry, be amazed and be thankful.  As we remind ourselves with the Hero WODs, these experiences don’t come without a price.  The halls of my old barracks are now adorned with the names of the men we lost, and I could see the pain in my friends eyes as I listened to their stories. We celebrate these men and women the best way we know how – by working and sweating with each other. There is one class...Read more

Another fun and inspiring event in the books! Sunday night was the CrossFit Games Invitation in San Jose. 4 teams of Athletes from around the world – USA, tadalafil Canada, Europe and Australia – competed in a 2 hour showdown of max effort weightlifting, legless rope climbing, tire flipping and more (including the worm).  You can be a fan of any Athlete you want, but coming together and chanting “USA! USA! USA!” warms my heart every time. Watching Jason Khalipa and Rich Froning tag team snatches after holding a 400+ deadliest while another person rows for calories was GREAT!   While all Athletes individually were entertaining, the synchronized Muscle-Ups were a thing a beauty. If you didn’t get a chance to check it out – click here to find out how.  If the competition bug is in you – get a team member and sign up for the Franniversary! Spots are limited...Read more

Brian may have left the time zone, ask but he did NOT leave us in the lurch. We are not without a challenging WOD to keep us busy.  9am will be doing an abbreviated version and 10 am gets the whole shebang.  “East Coast Championships Online Qualifier” AMRAP 5 10 Barbell Facing Burpees 15 Thrusters (95/65) 20 Chest-to-Bar Pull-Ups At the 5:00 Mark: Establish a 5-Rep Max Low-Hang Snatch At the 10:00: 25 Overhead Squats (135/95) 75 Double-Unders 25 Calorie Row 75 Double-Unders 25 Overhead Squats (135/95)Read more