Weak for the Weak from the CrossFit Journal.  If you’re from the Western Hemisphere and Judeo-Christian, information pills you’re likely a guilt based human.  We feel guilt for all kinds of things, this site and it’s a powerful influence – perhaps the most powerful.  That we experience guilt, case and how we deal with it, maybe what separates us from the animals.   What does this have to do with Christmas?  Well, many of us put some things into our faces that make us feel guilt – booze, candy, cake, gravy, ice cream – I did all of the above and more.  I don’t really feel “guilt” per se, but I was aware of the fact that I would pay for the stuff I was eating and drinking.  Did I do it anyway?  You’re damn right I did. Good thing I have CrossFit to make me feel better.  And so do you!...Read more

We hope you had a Merry Christmas!  No 5:30am class on Thursday, help all other class times are on.  Normal Schedule on Friday Workout of the Day Strength Week 4 of the Cube Shoulder Press 1 heavy set at 75% Use a thorough warmup.  This should be tough, rx I highly recommend going 95% of 1RM, then multiplying that by .75. Conditioning AMRAP 15 400m run 15 Snatch 95/65Read more

On Christmas Eve, website like this we’ll do a Hero WOD dedicated to Justin James, information pills “J.J.” a Marine from Florida who was killed in action in Afghanistan in March, 2010. The WOD is a couplet – an ascending ladder of squat cleans and a descending ladder of parallette handstand pushups.  We don’t have enough (or any) parrallette’s any more, but dumbbells should work fine for RX.  Other wise, we will scale HSPU as we normally do, using abmats or we’ll do pushups 2 for 1. Classes on Christmas Eve at 5:30am, 9am and 10am.    Workout of the Day “J.J.” 1-10 of Squat Cleans 185/115 10-1 of Handstand PushupsRead more

I just wanted to give you a quick sampling of the work we did on Saturday.  We had a great 9am class, approved opening with “Roxanne” and a solid preview of deadlifts and shoulder to overhead before partnering up and taking on a challenging 5 minute AMRAP of 3 heavy deadlifts on 7 moderate shoulder to overheads.  We cashed out the 9am and bought in the 10am classes together with a quick 10-8-6-4-2 1-arm DB Snatch with 10 squats after each round. We had a nice little reunion with Brady and Annie Marshall, # dosage who are back in the area for Christmas.  What do we do when we see old friends?  Make them exercise real hard! 10am then moved on to 5-4-3-2-1 Snatch at 165/105 with 50-40-30-20-10 doubleunders.  We definitely saw some scaling on the snatch weight and we still kept an aggressive 7 minute cap on the WOD. ...Read more

Saturday CrossFit at 9am and advanced at 10am.  I’m expecting some CFO alumni that are pretty good exercisers at 10am, link so bring you  A-game.  Lou has a plan to buddy pull his new sled around the loop after the WOD.  IN! Workout of the Day At 9am AMRAP 5 Deadlift 275/185 Shoulder to Overhead 115/75 Yes, these are heavy numbers – but we will scale to your ability level. At 10am – I know I said I like the OPT WOD, but I think it may be logistically difficult. I’d like to do the DL/S2O WOD, but do a quick, heavy-ish Snatch/DU couplet first 5-4-3-2-1 Snatch 165/100 50-40-30-20-10 Double underRead more