Why Do We Never Get The Question

Owning a CrossFit gym can be a confounding endeavor, conversationally speaking.  This becomes especially apparent every January. “Lots of new folks in the gym?” Sometimes there are. And sometimes, like this year, there aren’t. But that’s okay....

Week of November 6-11

Monday, November 6, 2017–Back to Basics Day Warmup (10 min): Squat Therapy 3×5 Strength/Technique (30 min): Squat 40, 50, 60, 65, 65% x 5, 50 % x 8-12 Work Depth and Power out of the bottom *Level 1 5×5 Between Sets: Pick 2 exercises from below each...

Thank You Neal

Neal… Thank you from the bottom of my heart for everything you did for me. From letting my membership float when I was laid off to always–every single fucking second I was in there–expecting my best. Demanding my best, even at 6 in the morning. Even...

Week of July 2-8

Monday, July 3, 2017 Warmup (15 min): Take out the Prowler and the Sled and Work Skill Work (10 min): Intro DB and BB Thruster (Empty Bar) Strength (25 min): 5 rounds Squat 40, 50, 60, 60, 60 % x 5 *Level 1 5×5 (or 2 warmup sets and 3×5) 25-35 band...

Week of June 25-July 1

Sunday, June 25, 2017 7 AM Mindful Lifting, Diana Ross and The Supremes Greatest Hits 8 AM M3/MadLab Conditioning: 1) Dynamic Warmup, 2) M3 Squat Progressions, 3) 30 min AMRAP Monday, June 26, 2017 Warmup (10 min): Line Warmup Skill/Plyo (20 min): 4 rounds 10 jumps...

Group Classes

This is the part where I’ve thought about what I want to discuss so I could…maybe use a little journalistic privilege aka fib to say, well I get this question a lot and I’d love to write about it so here goes and we’re off to the races. But I...