We hope you had a great 4th of July.  Remember, pharm there is no 5:30am class on Friday. Saturday is our first “Totally CrossFit” event.  We will do the CrossFit Total, pill which is a mex effort of the back squat, check shoulder press and a deadlift.  After the lifting session, we will play “Ultimate Football.”  It’s like Ultimate Frisbee, only you don’t need to be able to throw a frisbee.  Trust me, it’s easy fun and you get a great workout. Workout of the Day Strength/Skill 3 Position Clean (Ground, Low Hang, High Hang) Take 20 minutes to build to a heavy 3 position Clean.  Please note, we normally work from high to ground, today is ground to high hang. Conditioning AMRAP 12 10 Burpees 25 DoubleundersRead more

Thursday, find July 4th is CrossFit for Hope.  We are asking for a $10 donation (feel free to donate more) from everyone participating that will be donated to CrossFit for Hope. There will be prizes for top Male and Female Scaled and RX Athletes. We will be running heats  with two athletes per station. So 10 athletes per heat – you will need to help judge if you are not competing at the time.  Here is a quick strategy plan. The set up is just like Fight Gone Bad, abortion 3 5 minute rounds, ask with 1 minute at each station.  You do as many reps at each station as possible.  This WOD is more about “where can I crush?” and “where can I maintain?”   Barbell work The weight is not significant, so you just have to keep moving the barbell and stay efficient on the Snatches and Thrusters. ...Read more

Wednesday’s Benchmark WOD is “The Chief.”  This is a fun WOD – if any of this stuff can be considered fun.  I think the reason that it is fun is because the weight is reasonable, dosage the rep schemes are short and fast, web and you never feel like you’re doing the same thing too long.  BUT…that is exactly what makes “The Chief” tough.  To get the best scores, you must transition quickly over and over again.  If you can do 20 rounds, that’s like adding 20 burpees, because you will want to jump to your feet to be ready to squat.  25 rounds, 25 hidden burpees.  30 rounds is possible, and guess what, there are 30 “hidden” burpees.  Fun! The built in rest allows you to treat each 3 minute round of the Chief as a sprint, but after the first round, you never fully recover – like FGB...Read more

I have many obsessions.  Some may call them nerdy, sick and I guess that’s true.  Moving a barbell, Batman’s history, Star Wars, video games, are among the things I have dumped thousands of dollars and countless hours.  Pretty high on my nerd list is professional wrestling. My brother Rob and I were high school wrestlers and we actually flirted with going to a wrestling school in the late 90’s during the days of Bret Hart, Shawn Michaels, Stone Cold Steve Austin and The Rock.  I saw King Kong Bundy “break” Hulk Hogan’s ribs before Wrestlemania II in like, 1985 and I’ve been hooked ever since.  I came back to it hard in the 90’s – I watched Stone Col’s rise and I saw the Rock show up as a mid-card baby face that everyone hated.  I haven’t really watched since 2001, but it still sticks with me (although if I...Read more

This should be an abbreviated week, advice as the July 4th falls right in the middle of the week on Thursday.  On Thursday we will begin CrossFit for Hope heats at at 9:15am.  We will run a quick warm up and have scaled and RX heats.  Hope is a great, troche competitive WOD.  It tests all kinds of cool CrossFit-y kind of stuff, approved so it’s a great way to gauge your fitness and progress.  There will be no other classes on Friday, and we will not have 5:30am classes on Friday. On Wednesday, we will do “The Chief”, at least my version of it.  5 rounds of AMRAP 3, 3 Cleans 135/95, 6 Pushups, 9 air squats, rest 1 minutes after each round.  You will start each round where you left off the last round. It will be extremely hot this week, and I’ve been asked if I’m adjusting...Read more