Tuesday is New Year’s Eve, mind and we’ll do a Hero WOD – “Bulger” – which is dedicated to Canadian solider Nicolas Bulger.  I’ve never done it, advice but it looks tough – a tough pull, symptoms a squat, a tough push, and a mono structural component with running – that’s everything and the kitchen...Read More

New Year’s Week Schedule Mon – Normal Hours, information pills Tues 9am only (10am is a big maybe…), Wed 11am only (that’s New Year’s Day homies), Thursday and Friday – Normal Hours It’s a truncated week, so the strength plan will be the same a last week – deadlift on Monday, Press on Thursday, Squat...Read More

2 Classes on Saturday, information pills we’ll be Snatching in both.  Both classes will end with a conditioning WOD.  The 10am WOD is a little more technical. For both classes 20 minutes to build to a max Snatch. If you miss a lift, decease you must drop 10/5 pounds.  After you make a lift, you...Read More

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...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...Read 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...Read 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...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...Read More

Kirk and Joel both got their first muscle ups on Wednesday.  Great job guys.  Louis is our newest “muscle up whisperer, page ” coaching the guys to their first ascent on top of the rings.  Kirk told me the other day he had one more goal before the year was out – the first muscle up....Read More

Christmas Week Schedule Mon – Normal Hours Tues – Christmas Eve – 9am and 10am Wed- Christmas – Closed Thurs – No 5:30am class, for sale otherwise normal hours Fri – Normal Hours Sat – Normal Hours, order 9am and 10am Workout of the Day Strength/Skill Snatch Take 10 minutes to warm up to 80%...Read More