Brian has a double couplet planned for the 10am WOD. At 9am we will be doing the baseline redo of the Paleo Zone Challenge. Make sure to check your books…even if you are not doing the challenge but did it before it is a good test. 5 minutes to establish a 2RM on the Hang Clean THEN 10 min AMRAP  10 pushups 15 Kettlebell Swings 20 Squats   10am 15 min to Snatch AMRAP 7  5 Squat Snatch 135/85 5 Muscle Up Rest 5 Min AMRAP 7 WallBalls At the top of every minute do 5 Deadlifts 225/155 Rest 3 min AMRAP3 BurpeesRead more

Next week is the start of the Open. We will be programming the Open WOD for Friday’s WOD so if you thought you weren’t going to participate, find you should just sign up! You will also have a chance to do it on Saturdays at 10am or Open Gym Sundays 1-3pm. Thursdays at 6:30pm will be our preview night – just a few hours after the release. There will be a break from the Intro classes until after the Open. If you are interested in the Intro Classes please sign up online through the Facebook Event specific to the Intro Class. Workout of the Day Strength/Skill Bear Complex The Bear complex consists of a Clean, page a Front Squat, ask a Shoulder to Overhead anyhow, a transition to the back, a Back Squat and a Behind the Neck to Overhead.  You may “streamline” the bear by doing a Squat Clean...Read more

[youtube http://www.youtube.com/watch?v=ibEKXyq51l8?rel=0&w=560&h=315] [youtube http://www.youtube.com/watch?v=JrdK0gU_EBo?rel=0&w=560&h=315] Workout of the Day “Forearm Fury 2” AMRAP 7 1 Hang Snatch 75/45 1 Toe to Bar 2 Hang Snatch 2 Toes to Bar 3 Hang Snatch 3 Toes to Bar 4 Hang Snatch 4 Toes to Bar… Keep going up by 1.  How far can you go??? Rest 3 minutes, discount then… With a 7 minute cap Unbroken DU sets 10-20-30-40-50-60-70-80-90-100 If you are good at doubleunders, price now is your chance to prove it.  To earn an RX on this WOD, # sale you must do 10 UNBROKEN DU, then 20, then 30 etc.  If you miss, you must start the set over at 0.  This is unforgiving folks.  Your score will be your best unbroken completed set.  No partial scores. If you don’t have doubleunders, use this 7 minutes to practice.Read more

We’ve done today’s WOD,  “Jonesworthy” before.  It’s not a great Open prep – I don’t really think we’ll see KBS or air squat (well maybe air squats), and pull-ups will likely be chest to bar.  But every WOD doesn’t have to be a prep for something else, sometimes it just is what it is.  This one is tough conditioning and a grip smoker. Jonesworthy appeared on CrossFit.com in 2004 – it’s nearly 10 years old!  I’ve attached the comments page – some of the questions are funny, even if we hear the same ones 10 years later.  Like, “didn’t we just do this?” or “pullups again?” Greg Glassman, whose comments handle was Coach, even posted Greg Amundson’s crazy time in the comments section. OG! Not to get all sado-masochist-ey on you, but comment #49 has a quote from Mark Twight.  Twight opened Gym Jones and was a world class rock climber...Read more

The Way of The Blockbuster.  I guess this is why every movie seems like a big budget sequel or comic book movie and every video game is a Call Of Duty clone.  I hope we get cool, medicine weird, purchase movies like Dog Day Afternoon or Big Trouble in Little China that are big budget too, more about but I’m not sure that will ever be the case. Please post your favorite movie – that is not a sequel or based on a comic book/book/video game – to Facebook comments. When movies were movies…   Workout of the Day Strength/Skill OTM for 10 2 Snatch and 10/7 Pushups Pick a weight that is challenging, but that you can “touch and go.”  The work should take between 25 and 35 seconds.  If it takes longer, do less pushups. Conditioning AMRAP 7 10 Wallball Shots 20/14 5 Burpees Ideally, this should be...Read more