Month: January 2014

  • Weekend, February 1 & 2, 2014

    Weekend, February 1 & 2, 2014

    Hey Folks! Here’s the weekend programming!  Dig in! Saturday: [av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-dmr19h’] [av_toggle title=’Health’ tags=” av_uid=’av-cy749x’] Rest [/av_toggle] [av_toggle title=’Performance’ tags=” av_uid=’av-bb9uj9′] Recovery Day [/av_toggle] [av_toggle title=’Longevity’ tags=” av_uid=’av-8xki05′] Bench 5×2 90% Strict Pullups 3×10 20min. AMRAP 3 Muscle Ups (Scale: Pull Ups & Dips) 10 Cal Row 15 Burpees [/av_toggle] [/av_toggle_container] Sunday:…

  • Friday, January 31st, 2014

    Friday, January 31st, 2014

    Hey Folks! It’s the last day of January.  Crazy talk.  I hope you all had fun Tabatatatata-ing.  It’s a personal fave so I was happy to see Eric program it in there. 4 more weeks!  You might see a mild increase in metcon work as we want to tailer ourselves to the open a little.…

  • Thursday, January 30th, 2014

    Thursday, January 30th, 2014

    Hey Folks, Great work on todays WOD – Looks like a lot of you surprised yourselves with your shoulder strength and stability.  Good old CrossFit… it’s like it works or something! 4 more weeks until the Open!  GOOD TIMES AHEAD.  Make sure you sign up if you haven’t already – We need final numbers so…

  • Wednesday, January 29th, 2014

    Wednesday, January 29th, 2014

    Hey Folks! Holy legs Batman!  Everything after that first set of deadlifts was killer.  Good times though!  AND you guys rocked it as usual.  The Hoodie order has been placed!  Hopefully they’ll be arriving in the next couple weeks before winter is over so we can actually wear/enjoy their fuzzy, soft warmth.  We’re also picking…

  • Tuesday, January 28th, 2014

    Tuesday, January 28th, 2014

    Hey Folks! Great work today – that was a beauty of a WOD.  I think Eric is onto something with this programming. If you didn’t get a chance, check out the blog post from earlier today.  It’s got some great tips on how to achieve better times and better lifts! Warm up 2 Rounds –…

  • Getting more Bang for your Buck

    Getting more Bang for your Buck

    Good bar path, hips forward, elbows up, elbows back, knees out, knees back, stay tight, big breath, finish the pull, keep the bar close, beat the bar down, hook grip, stripper butt, “LIGHTWEIGHT RONNIE”, and don’t forget… prison butt. These are a few of the queues you may have heard while training at the gym.…

  • Monday, January 27th, 2014

    Monday, January 27th, 2014

    Hey Folks! Great weekend in the gym – despite the intense snow storm on Saturday (for 20 minutes in the AM). If we can al try to avoid walking on the hardwood with our boots on it would be greatly appreciated.  I know you all want a gym that is clean and pretty and you…

  • Weekend, January 25th & 26th, 2014

    Weekend, January 25th & 26th, 2014

    Hey Folks! Here’s the weekend programming! Saturday: [av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-eobhin’] [av_toggle title=’Health’ tags=” av_uid=’av-cn363z’] Rest [/av_toggle] [av_toggle title=’Performance’ tags=” av_uid=’av-angibj’] Rest [/av_toggle] [av_toggle title=’Longevity’ tags=” av_uid=’av-9b3gun’] Back Squats 3×8 @50% Good mornings 3×8 @ 75/53 21-18-15-12-9-6-3 For time: Slam Balls Sit ups Burpees [/av_toggle] [/av_toggle_container] Sunday: [av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-863zkf’] [av_toggle title=’Health’…

  • Friday, January 24th, 2014

    Friday, January 24th, 2014

    Hey Folks! Great work on todays leg/lung burner.  It was a beauty to watch.  You never thought 50 lunges was that hard until you’ve rowed and wall balled first! The standards for the “performance” programming are up on the whiteboard now.  Feel free to check them out to see if “performance” programming is appropriate for…

  • Thursday, January 23rd, 2014

    Thursday, January 23rd, 2014

    Hey Folks! Killer Diane times today – it’s a deceivingly hard workout as once you’ve burnt out your shoulders on the handstand push ups, you just have to wait until they’ve less tired, which is often WAY too long haha. Sign up for the open!  It’s fun and you’ll get to test your fitness and…