This Saturday there is no party, price but still the usual Saturday fun. 9am Bring A Friend Overhead Squats will be part of the WOD. 10AM Team CFO Snatch Practice WOD 30 Overhead Squats 95/65 7 Muscle Ups 20 OHS 5 MU If you don’t have MU, prostate work transitions 1:1.  We may have to go in heats.  This should be a fast one.  Who can go sub 3???  Read more

Holiday Hours We will have a 9am CrossFit WOD on Monday, # order Christmas Eve, visit web 12/24.  No 5:30am or afternoon classes. We will be closed on Tuesday, Christmas Day, 12/25. We will have a 9am CrossFit WOD next Monday, New Year’s Eve, 12/31.  No 5:30am or afternoon classes. There will be no Kids or Teen Classes until January 3rd. We will do a WOD next Tuesday, New Year’s Day, 1/1/2013.  We’re not sure of the time yet, so we’ll keep you posted. It will likely be a little later, like 11 or 12. Two teams of 9 “Elves” pushed Santa’s Sleigh in today’s Party WOD.  Workout of the Day   Strength Front Squat 3-3-3 That’s 3 heavy sets after a good warm up with the Front Squat.  Have a plan, and try to add weight to the lift from 2 weeks ago. Metcon For time Run 800m 30...Read more

For you CrossFit drama history buffs out there… This story comes before I started CrossFit.  Way back in the dark ages, # 60mg probably around 2003-4, Mark Twight, a world class mountain climber and writer, discover CrossFit.  Twight is a legendary climber, known as a punk rock climber.  Twight trained for years as a long, slow distance athlete, but when he discovered CrossFit, he was quickly enamored with the training methodology.  I would guess that Greg Glassman and Mark Twight were kindred spirits, and Twight became the first CrossFit “celebrity.”  Twight was one of the first Level 1 trainers and later opened one of the first CrossFit affiliates in the world in Utah. Glassman and Twight are probably VERY strong personalities, and Twight left CrossFit for one reason or another. Twight maintained his gym, and re-named it Gym Jones, a play on words for those that are old enough to...Read more

Why Can’t I PR Everyday? from Outlaw North.  After several years of training, # approved I have similar experiences to Jay Rhodes at Outlaw North.  I recently experienced a wave of PR’s in my strength numbers, hospital but that, for me usually means a low point in metcon scores.  Usually.  Aside from my first couple of years doing CrossFit when I PR’ed constantly, I have to take a measured approach.  Not PR’ing Fran or my Snatch doesn’t discourage me, it’s just reminds me that the challenge is worth it. I don’t feel like I became a competent weightlifter until I “miracled” a lift in competition.  In the 2010 CrossFit Games NorCal quals, I hit a 240# Clean and Jerk, a 15# PR at the time.  In the weeks before the competition, I couldn’t make 220, even though my previous best was 225#.  I couldn’t make 240# for 2 months after...Read more

Olympic Life Span “Possible For All.” Freddy C drops the hammer.  (Keep reading after the break.)  I don’t believe in “punishment” at a CrossFit gym, buy information pills but I understand where Freddy is coming from.  I was in the army, page and I was subjected to enough “corrective training.”  The army was paying me, visit web though, so I guess they could do what they wanted.  At my academy, I had an instructor that called physical punishment “penance.”  Some people liked that, some didn’t.  Since you’re paying for membership, I have a hard time handing out physical punishment.  Unless you drop a naked barbell. If you drop a naked barbell, you should be forced to miss double unders with the RPM jump rope 20 times.  Or 50 times.  I’m kidding.  Maybe… Now, I may not believe in punishment, but I do believe in having a plan at the gym. ...Read more