Thursday night at 6:30pm – Intro Class on Pulling Movements. If you are new to CrossFit, check please attend! There is a calendar at the gym that shows the times, malady dates and movements of the intro class.  This Saturday is a “seemingly” normal Saturday.  Come in, healing work hard, have fun. Go home.  Maybe have some nice lunch.  It’s a beautiful thing. Workout of the Day AMRAP 20 Run Parking Lot 10 Toes to Bar Run Parking Lot 3/2 Wall Climbs  Read more

We’re still putting our thoughts together on the Open, see but here is something I wanted to share The Ready For Anything warmup The rower is an excellent tool to get warmed up, and throughout the Open I would use it a lot to get my heart rate up, my lungs opened and a sweat going.  At the same time, I didn’t feel like this would wear me out for whatever was coming next.  It takes 9 minutes. Part 1 Row easy for 3 minutes.  You can build to moderate pace here. Part 2 2 Rounds Row hard for 30 seconds Row easy for 30 seconds Part 3 2 Rounds Row very hard for 20 seconds Row easy for 40 seconds Part 4 2 Rounds Row as hard as you can for 15 seconds Row east for 45 seconds If you want to row easy for another minute and take...Read more

***This is just a post about 14.5…we are working on a recap of the whole 2014 Open Experience. *** 14.5 was a high rep thruster/bar facing burpee couplet.  If 14.4 was a pulling WOD, cheap 14.5 was like a pushing-palooza.  14.5 was also different because it was FOR TIME, unlike any Open WOD before it.  The clock could not save you or mercifully end your suffering. This “for time” element made me a little nervous.  For our newer athletes, remedy one of the cool things about the Open is you never had to finish last.  Everyone starts and finishes together.  Not true of “for time” WODs.  We had athletes work well into the 30 minute range and beyond on 14.5. This could have played havoc with our classes, but everyone made it work. Some of my favorite moments came cheering on athletes as they finished.  Patty had the last reps...Read more

We had a great day of thrusters and burpees on Sunday.  Well, sickness thrusters and weren’t that fun, but hanging out after was.  You have until 5pm on Monday to get your scores logged for 14.5.  Get ’em in folks. I’ll have a recap of 14.5 tomorrow, and then we’ll take a look at the Open. We’ll be getting into a strength program next week – a Version of the Cube with the power lifts in one week and the Olympic lifts in the next. This week we’ll hit the Olympic Lifts.  It’s been a long time since we just went heavy.  Don’t worry if you don’t hit your PR lifts – we haven’t worked them heavy in a while.  Snatch on Monday, Clean and Jerk on Wednesday and Front Squat on Friday. Workout of the Day Strength/Skill Snatch Build to a heavy single in 20 minutes Conditioning AMRAP 10 ...Read more

Just a reminder that you can do 14.5 on Saturday at 10 am or Sunday from 1-3pm. Party from 3pm on so bring some drinks and anything else you would like to share. Life will be back to normal starting Monday evening and then we will work on some ideas for summer fun!Read more