Back Squat

Reminding everyone that the gym is closed Saturday and Sunday because of a certification. Go outside and play! Hike with your family or go to the track, use your fitness!

I know the video below might seem pointless, but believe it or not no one is a perfect mover. You might think you are, but I bet if you filmed yourself you’d change your mind. Or maybe you are with bodyweight, but adding weight might be a whole different story.

The point is that you can always improve and always learn something new. Sometimes in order to make changes, you have to take some steps back in a sense. Yes adding weight to a squat week after week can get you stronger for an amount of time. But at a certain point, the only thing that can get you to continue with your progress is training yourself to move as perfectly as possible. Which at times means lightening the load and slowing it all down. Even filming yourself is a great idea. Are you happy with what you saw? Would you like to show other people or are you ashamed at how poorly you moved?

Now i’m not saying that you should do this for today, because after all the goal for today is to lift a heavy load, basically until you see the heavens open up and ready to take you, that’s how heavy we want it to be. But just keep this in mind if at a point in this fitness journey you realize progress is slowing down. There is an old saying by coach Greg Glassman “Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”


Back Squat 2-2-2-2-2-2-2

3 rounds for time:
20 Wallball 20/14 **30/20
50 Dubs
*10 min cap


Well to those of you that have finished day 1 of the nutrition challenge with Amy U. how did it go? Hopefully it wasn’t too bad and you can stick with it! The video below talks a bit more about it but just somethings to think about when it comes to a nutrition challenge. #1 this is not a “diet”. I diet generally refers to something you do for a short period of time. Which in turn means that you go back to your old ways, which can be bad habits at times. What we’re looking for is something you can do FOR LIFE. Yes, crazy I know, but you want to be able to maintain this lifestyle for years to come. Think of it like this. Will cutting out 1,000 calorie a day help you lose weight? Yeah, probably. Can you keep that up for 6 months? Maybe, most likely not, and I can promise you won’t be healthier from doing that either.

That’s how you make real changes, and that’s how you continue to keep those changes permanent. #2 when it comes to a nutrition challenge, is understanding what you want, but also what you DON’T WANT. Figuring out what you don’t want can be harder than deciding what you do want. And maybe some of the things you don’t want can be things like: not being the person at the party who won’t have a piece of cake. Not being so obsessed with hitting my macros every second of every day, etc. #3 is listen to your body. If during this challenge you decide to give up dairy, 6 weeks later you add it back in and you start to not feel good or don’t see good results anymore, then sorry but your body doesn’t like dairy! You either have to accept that or you have to accept that you might not have as good as results if you go back to dairy. Just some things to think about!

TUESDAY 7/17/18

3 rounds for time:
400m Run
21 KBS 53/35
*15 min cap

3-4 sets:
20yd Heavy Sled Push
20yd Left Arm OH, Right Arm Hang Carry
20yd Right Arm OH, Left Arm Hang Carry

Harder as you go

Hope everyone had an amazing weekend! It’s still not over yet so make sure you enjoying a nice relaxing Sunday evening!

We’re starting off this week with a bang! Getting straight to the point! Even though the movements might be a little complex, the barbell is on the lighter side. The goal is for you to be able to move it. If you can handle this weight for a squat snatch, then you should be able to handle it for the other movements as well.

Not only will it pay off to be a good mover today, but it will pay off if you can do more complex gymnastics as you get tired. Yes it does get harder as you get more fatigued, and that’s life sometimes! So if you need to pace yourself so you don’t die when it gets a little more difficult! And of course have fun and start your Monday off right!

MONDAY 7/16/18

Heaviest complex in 10 minutes:
1 Squat Snatch + 1 OHS
*Goal would be try not move the feet, keep it pretty and lighter if need to

For time:
21 OHS, 21 Pullup
15 Power Snatch, 15 C2b
9 Squat Snatch, 9 Bar Muscle Up
**15 min cap

Bench or coaches choice!

If you end up hitting this workout today, I’d watch the video below. Who knows, every one can use some help on the good ol’ bench press! I’m mean if it’s in regionals is basically functionally now right??

Either way enjoy your Friday!

FRIDAY 7/13/18

For time:
400m Run, 30 Bench Press 155/105
400m Run, 20 Bench Press
400m Run, 10 Bench Press

4 sets:
20yd 1 Arm OH Walking Lunge
10-15 Bent Over Barbell Row

Coaches Choice!


Tire Flips! Might get a bit dirty!

Hopefully you guys are enjoying some of these partner workouts. Today we have another on the menu for you guys! But this is not your everyday crossfit workout. Today we get to play around with some odd objects, which I hope you guys like!

I don’t know how many of you have played around with tires, if not I would highly suggest watching the video below to help you out! Your coach will help you as well but you can never know too much! We’ve played around with sleds a bit and some other strongman implements so this should make it a little more interesting. Hopefully you guys enjoy it! Have fun!

As far as strategy for this workout, I would suggest doing smaller rep schemes. Move really really really fast and then let your partners do some workout. Keep the intensity high. Maybe not even stick to a set number, just go until you start to slow down. Nobody wants to be that person taking forever on a certain movement. If you have it in the back go for it! If not rely on your partners to help you out, that’s why they are there!

THURSDAY 7/12/18

Teams of 3-5
For max reps at each station:
5:00 Rope Climb
5:00 Calorie Row
5:00 Sled Push 180/120 (20yd = 1 rep)
5:00 Tire Flips
5:00 Strict HSPU


This week is already starting to feel longer since we don’t have a nice break on Wednesday! But since it is Wednesday, this is around the time people maybe slip off the wagon a bit as far as food is concerned. People are really strong Monday, Tuesday. Wednesday is a bit rough and then who knows what Thursday, Friday and the dreaded weekend brings!

With that being said maybe the video can give you some info on what you should be eating and avoiding. And maybe even some things you’re not using that you should be! But remember, if you’re diet isn’t good, no amount of supplements can fix it. Get that dialed in before you worry about anything else.


Gymnastic Strength
10-8-6-4-2 x 2-3 sets:
Ring Dip
Alternating Pistols

Power Snatch 135/95
Box Jump 30/24
*13 min cap

Try something new

The video below might help some of you guys out that might tend to struggle with chest to bar pullups. Especially when it comes to doing them butterfly, people really tend to struggle so it’s worth a watch.

Today’s workout is extra special. Not only is it 20 minutes, but the rep scheme is very doable unbroken. So the question to ask yourself is, do you know how to pace? If people can do these movements unbroken, then it comes down to how well you know yourself. Is 1 round every 2 minutes doable for you? Can you go faster? Do you need to go slower? Can you hang on to unbroken sets or will it murder you? You should know these answers, and if you don’t guess what! You need to experiment more! That’s what training is for. Stop obsessing over the leaderboard. Who cares if you go slower than the person next to you or you’re not top 5. The point of training is to know yourself better and continue to progress. And believe it or not, progress doesn’t always mean the fastest times on the board.

If you move fast but you move like garbage, injury is headed your way, or you’ll plateau and won’t see many results. The only one who cares about your score is you. So don’t be afraid to play around with ideas. If you’re the person who always goes unbroken on low rep schemes, mix it up. Break it up and go as fast as you can. Or vice versa. Learn about yourself, know what you can and can’t handle. It’s all about experimenting to see what works best, and it’s all an adaptation. Doing something different than you normally do will stimulate your body differently as well. So have fun, play around, try something new!

TUESDAY 7/10/18

5 C2b
10 Wallball 20/14
15 KBS 53/35

Obese to Beast

Hope everyone had an amazing weekend! And maybe you were one of the lucky ones to have a couple extra days off after the 4th??

Either way Monday is here and it’s time to attack! If you’re one of those people who get a case of the “Monday’s”, maybe the video below can help. Not really a motivational video but more so just a podcast and a story about hard work. This is becoming more and more popular in crossfit and you’re hearing more and more stories about it. The day’s of being obsessed about trying to compete are still around, but you’re starting to see more and more people doing crossfit to change their lives completely. From almost dying to becoming a healthier, happier human! Pretty cool if you have the time to listen to it!

MONDAY 7/9/18

Strict Press 3-3-3-3
Push Press 2-2-2-2
*10 minutes at each movement

Right Arm DB Shoulder to OH
Left Arm DB Shoulder to OH
Burpee Over DB
*10 min cap

Open 11.3


Hopefully you guys have something fun planned for this weekend! Remember the worst sin is to be boring! Go out and enjoy the fitness you’ve created in the gym! Do something fun!

You might be one of the lucky ones who get to do this workout today (or maybe it’s unlucky??). Either way show up and work hard.

If you do end up hitting this workout, it was an open workout from all the way back in 2011. The first year they actually did the open. The real question is, can you beat Rich Froning 7 years ago? He was pretty damn fit, so it might be a challenge, but who’s up for it?

I am glad to see the form of CrossFitter’s has improved! Some days you still wonder haha

FRIDAY 7/6/18

Hang Squat Clean 3-3-2-2-1-1-1

Squat Clean and Jerk 165/110

Coaches Choice!



  • Bring a Friend day is Thursday. All classes are free to try, the workout will have movements new people can do. Invite some friends and come have some fun!

Today is Bring A Friend Day! Meaning all classes are free to try! We’d love for you guys to bring who ever you want to bring! Everyone is welcome. We will try doing this the first Thursday of every month, so you will see more of these. Pretty much every workout we will do for Bring A Friend Day will be less complex movements (basically no barbells). This will make it easier for newbies to not be intimidated, and they’ll also be able to see what workout they will be doing. We will also be doing most workouts in team format. That way if they’re lost, they can partner up with someone who knows the ropes and can help them out! And plus who doesn’t love rest in a workout??

But don’t think just because there isn’t a barbell that it won’t be a hard workout. If that is the way you’re thinking, we’ll prove you wrong soon enough :). But if you do plan on bringing someone try and get them here early so they can sign a waiver, and be friendly! Help new people out, say hi, go out of your way to make their day. I know you guys already do an awesome job so it shouldn’t be too much different than what you guys do on the daily!

And most important of all, HAVE FUN!!


Bring A Friend Day
Teams of 3-4
20/15 Calorie Row
10 Burpee
40yd Farmer Carry 70/53
*Follow the leader style