Hey Folks! Way to grind though the “dirty thirty” today – those burpees were pure will power.  For those serious about competition, Element CrossFit (my old gym) is holding their serious, no-scaling competition “Overdose” on January 26th and 27th (yeah… it’s 2 days long).  You can register here if you’re interested! Au contraire BonJour!  It’s…

Hey Folks! Great work on todays WOD – it was pretty fun. So back to our list of things: 1. Sign up for yoga 2. Sign up for the cookie exchange maybe? 3. How are Friday afternoons and weekends for competition training? Warm up Foam roll 10 minutes Dirty thirty – for time: 30 Box…

Hey Folks! Todays WOD actually looked like a lot of fun… I might have to try it out tomorrow or Thursday.  We’ll see what happens 🙂  This week is heavy, I know, keep working hard.  Next week will be a little bit of a de-load, and then 1RM week is after that.  Exciting! For Mike……

Hey Folks! Good weekend!  It looked like an awesome WOD – lots of thruster goodness.  You’ll thank me when Fran comes up next! Paleo Cookie Exchange – Write your names on the board if you’re going to partake – We’re planning on doing it Early december (maybe the weekend of the 7th?). We don’t necessarily…

Hey Folks! Great work on todays WOD – It was a tough one, but I liked it.  I feel like it’s the type of long WOD that won’t leave us ruined.  Only time will tell.  Also… I can’t believe Spealler did that workout in 12 minutes.  He’s my hero. Warm up Not for time –…

Hey Folks! Great work on todays WOD Folks – two more weeks and then we’re finding our new 1 rep max for a number of lifts.  Beauty. Warm up Spend time time foam rolling – and stretching out any tight spots. For time: 1 Clean and Jerk + 1 round of Cindy (5 pull ups,…

Hey Folks! Some of you are juuuuuust finishing up your WOD right now while I post this…  Thank you, Eric – for being an awesome coach AND for providing me with a night off. and THEN, some of you are getting stretchy with Lisa at Yoga tonight.  That’s right People… we have Yoga, have you…

Hey Folks! Good work on todays WOD – It was nice seeing some people go fairly heavy and others fine tuning their form.  Keep it up! We’re going to do a Paleo Christmas Cookie Exchange if people are interested!  Sign up on the whiteboard if you’re interested and we’ll sort out details shortly thereafter. Warm…

Hey Folks! Great fun with Murph yesterday!  It was a good time, and my body will be thanking me for a day or two for sure. Warm up Not for time – 2 Rounds: 10 lunges 10 band pulls 10 situps Back Squat 3×5 @85% 3 Rounds for time: 3 Squat cleans 25 Double unders…