Month: November 2014

  • Monday, December 1st, 2014

    Monday, December 1st, 2014

    Hey Folks! Awesome weekend – Sounds like there was some awesome lifting in the gym, and we were lucky enough to have Bud stop by!  Yesssssss – Sad I missed it.  I was hanging out getting needles stuck in my face, which was… interesting 🙂 The next month or two is going to feature a…

  • Friday, November 28th, 2014

    Friday, November 28th, 2014

    Hey Folks! Enjoying that Thursday Benchmark WOD?  It was a beauty – Really good times, if I recall correctly!  You guys are getting better at Double unders too eh?  Practice practice practice! It’s a weekend!  I’m gone but Kristin and James will take care of you guys this weekend.  I’ve got 2 more weekends before…

  • Thursday, November 27th, 2014

    Thursday, November 27th, 2014

    Hey Folks! Awesome WOD today – My butt was on fire during the row.  It’s almost like the people programming these WODs know what they’re doing 😉 The weekend approaches and Christmas Parties abound – Try to make good choices, even if it means crushing a hard WOD or some simple tabata squats before you…

  • Wednesday, November 26th, 2014

    Wednesday, November 26th, 2014

    Hey Folks! Tomorrow is Wednesday!  Pump Day! We’re on a bit of a strength cycle over the next couple months.  Aim to be deliberate in your movement, slow and controlled eccentrics, and explosive concentrics (i.e. controlled descent into the squat and explode out of the hole). Bang Pow!  Keep it up guys! [av_video src=’https://www.youtube.com/watch?v=-ot63GiM7DM’ format=’16-9′…

  • Tuesday, November 25th, 2014

    Tuesday, November 25th, 2014

    Hey Folks! Great work on todays WOD!  It was a good mental challenge ,especially during those burpees 🙂 Here is a nice little “seasonal paleo cookbook” – Do you have any specific recipes you like?  Bring them into the gym!  We’ll put them up on a whiteboard 🙂 [av_video src=’https://www.youtube.com/watch?v=czDwEU1izXU’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2qajds’] WARM…

  • Monday, November 24th, 2014

    Monday, November 24th, 2014

    Hey Folks! Awesome weekend – Super fun WOD (albeit hard and a little longer than expected haha), I think we’ll be experimenting with some like that in the future 🙂 I hope you all had a great weekend and are ready to get back at ‘er and kick some butt.  You know, I’ve been mentioning…

  • CrossFitter of the Month – October 2014

    CrossFitter of the Month – October 2014

    Hey Folks! This Month we couldn’t decide on just 1 person, so we had to choose two as the CrossFitters of the month!  They were 2 of the first people to go through our newly designed “fundamentals” and I think their dedication and progress has shown the high quality people that are drawn to our…

  • Friday, November 21st, 2014

    Friday, November 21st, 2014

    Hey Folks! Bang-Pow!  KB swings all over the place.  I imagine the Strength gods from the eastern bloc were happy.  Or maybe just Pavel, since he’s a kajillionaire ever since selling the idea of a cannonball with a handle on it for strength training in the western world. Tomorrow is Friday, which is another great…

  • Thursday, November 20th, 2014

    Thursday, November 20th, 2014

    Hey Folks! You were winning today and I liked it.  Some big cleans, some new cleans and some epic high fives in the gym (I’m looking at you Kaila) today.  Keep up the awesome work, Folks.  Also, don’t forget to drink your nog.  I PR’d my clean today for the first time in at least…

  • Wednesday, November 19th, 2014

    Wednesday, November 19th, 2014

    Hey Folks! Laptop is BACK!  Thank goodness for the clever Folks at Jump+ in the mall it was a quick and easy fix.  I’m a lucky dude, replacing a macbook is no joke! Boxes claimed some serious shins today – It happens to the best of us and it hurts every time.  We’ll heal up…