Thursday night at 7:30pm is a CrossFit Express Class. I hope to see you there. The Iron by Henry Rollins. Trevor sent this to me last night, health and I had read it years ago. But dammit, The Iron is something you should read regularly to “stoke the fire.” There are some memorable one-liners in...Read More
Wednesday’s Benchmark WOD is “Helen” – 3 rounds for time of 400m run, order 21 Kettlebell swings 53/35, unhealthy 12 pullups. Helen is a classic CrossFit tester, advice I’m pretty sure it was the WOD that was used in one of the first CrossFit competitions in 2003. Greg Amundson did the WOD in just under...Read More
Tuesday we will be testing the 5 rep max of the Back Squat. We have done a heavy build of the 5 rep back squat across for 6 weeks, treat you should feel “comfortable” with how this feels and how to warm up for it. Now is your chance to go for it. Personally, buy...Read More
The pushups challenge is coming to a close. Monday is day 56. The final event will be announced in the coming days. The Plank Challenge has started. Sunday is 50 seconds, order Monday is 60 seconds. Tuesday will have Muscleups in the WOD. The Muscleups will be easily scaled to ring dips, malady jumping ring...Read More
Saturday is our first “Totally Saturday” lifting event. We will perform the CrossFit Total. We will have 2 sessions, page at 9am and 10am. The Total, no rx or CFT, consists of you best lifts of the back squat, the shoulder press and the deadlift. Each lift will be scored, then added up. For example,...Read More
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...Read 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...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...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...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...Read More
