Coaches Choice Friday!

Hopefully you all had a great week and are ready for the weekend! It’s almost here, yahoo!

Hopefully this weekend is spent doing something fun, maybe it’s some late Christmas shopping, maybe it’s some family parties, maybe sitting at home watching netflix?

Remember don’t be boring. Go out and use your fitness, shovel someone’s driveway, do some service and use your fitness, it will make you feel good! Maybe go skiing or snowboarding, just go do something!

FRIDAY 12/14/18

3 rounds for time:
30/21 Calorie Row
30 Alternating DB Snatch 50/35
30/21 Calorie Bike
30 Pullups
*30 Min Cap

Coaches Choice!

Podcast Thursday

If you have some time today I would say you should try and listen to this podcast. If you have to drive for work, you can download it on your Iphone.

It’s got some of the “hot topics” in fitness lately. Talking about CBD oil, and of course there is some talk on intermittent fasting. People always want to talk about nutrition and trying this diet or that one and so on. Remember the key to getting good results, is #1 doing a “diet” or nutrition you will actually stick to and is realistic. #2 don’t be afraid to explore on yourself.

How do you know if the zone is better for you than Paleo or fasting? You have to play around with different things and find out what works. If it doesn’t work for you, then you just go back to what did work and start back from scratch. Your body is the lab rat and you have to find what works best for you!

If not you could be missing out on some amazing results if you’re too afraid to try something new!

THURSDAY 12/13/18

Bench Press

7 rounds for time:
7 Burpee Box Jump 24/20
5/10/15 Yard Shuttle Run
*12 Min Cap

Toes to bar

Another great video on some efficiency, but this time with some gymnastic movements.

We see people struggle with this movement a lot. Part of it is the fact that they’re trying to do to much. They don’t have the strength to get their feet up to the bar, so the hips come forwards and this causes that swinging where they cannot control what their body is doing.

The only thing we tend to see is people being too slow with the kicking of the bar. They doing it softly or just not aggressive enough and in turn the same thing happens, the hips come forward and they have that swinging going on.

Remember the goal is to be able to do toes to bar WHILE keeping the kip. If you do not keep the kip, how do you ever expect to do toes to bar with a kip if you never practice it? Doesn’t seem to make much sense!

WEDNESDAY 12/12/18

Gymnastic Strength
30-40 Strict Pullups
*Can add weight if need to

3 rounds for time:
10 Deadlift 315/205
15 T2b
*10 Min Cap



Hopefully the video below can help some of you guys out today. Not only for the workout but for the strength as well. It tends to get a little rough cycling when we are at some heavier loads.

We already know we want a lighter load on the snatch for the workout so we can move this bad boy quickly. But people tend to struggle with cycling the barbell, at least efficiently. So watch the video to help you out with it. Not only can it be faster, but can save you some much needed energy during the workout, which in turn means you move faster, a win-win!

TUESDAY 12/11/18

Power Snatch
*Must be done unbroken

3 rounds for time:
15 Power Snatch 75/55
30 Wallball 20/14
*15 Min Cap


Thanks to all those who reached out this weekend! Momma and baby are doing good!

Today we get to test with one of my favorite hero workouts. It’s a grinder for sure, but the reps are so low that it’s a bit of a trap. You can for sure end up going out a little too hot on this one, but none the less it’s a fun one! Some more complex gymnastic skills, which hopefully some of you are working towards, especially with the open around the corner. But the good news is there’s no running or rowing involved, which is pretty rare in these hero workouts!

Oh and by the way, can you beat Eva T’s time? She’s an original nasty girl from way back in the day. This was originally published in 2008, and yes she did swing a 70# KB. Pretty damn legit. Can you beat her?

FRIDAY 12/10/18

2 Muscle Up
8 Kettlebell Swing 70/53
**Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461


Friday is here, hopefully you have something fun planned this weekend! During this time of year most of the weekends are spent with family Christmas parties and all that fun stuff. If that is the case make sure you don’t be boring! Do some fun things and use your fitness.

If you’re bored you can give this a listen. Nothing crazy long, and some good stuff from the always entertaining Pat Vellner. You have a whole weekend to listen, why not take advantage?

Maybe you hit this, maybe you don’t, either way finish Friday off with a bang!

FRIDAY 12/7/18

Hang Power Clean

10 Hang Power Clean 135/95
50 Double Unders

Coaches Choice!

Bring a Friend Day!

Bring a Friend day is this Thursday! All classes are free to try!

Today is bring a friend day! We hope we can see some new faces at the gym! We love when new people come and try it out, and these days are made specifically for that purpose! So invite some friends, family, neighbors, even strangers! Bring in somebody and show them what CrossFit is all about! And of course if they start to die, help them out and take some of the load off of them! You guys are fit, pick up the slack if you need to!

THURSDAY 12/6/18

Bring A Friend Day
Teams of 2
3 Goblet Squat 53/35
3 Kettlebell Swings 53/35
3 Box Jump 24/20
*6/6/6, 9/9/9, 12/12/12, continue to add 3 reps until time runs out
**Partner 1 does full round of 3’s, then Partner 2 will do full round of 3’s and so on

The Trio

Bring a Friend day is this Thursday! All classes are free to try!

Shockingly enough we see all 3 of these faults when we do any movement going overhead. Part of it could be like it says in the video and you’re one of those stiff people who just struggle to get into a good position. If that is the case, I know we stress about mobility, but along with mobility we urge you to fight for better positions. Take it to just a bar, hang out in that overhead position, fight for a tight belly, then try to lower yourself down and keep that pretty position. Continue to do this for days and days, trust me 10 minutes is more than enough time. And within a month or so I can promise you’ll already have a better position.

Don’t just be the person who continues to struggle with these movements. Take it down to a barbell if you need to, fix the patterns, then slowly add weight. It will pay off in the end, if you keep up what you’re doing, at some point, maybe even as i’m writing this, you’re stuck at a stand still, and sadly enough that stand still will stay that way until you start to fix how you move. So start today!


For time:
20 Strict Press 115/75, 40 Pullups
30 Push Press, 30 Pullups
40 Push Jerks,, 20 Pullups
*18 Min Cap

5 sets:
40yd Dual Farmer Carry (AHAP)

GHD Situp

Bring a Friend day is this Thursday! All classes are free to try!

Today we play around with the GHD situp. Now, I know a lot of you have maybe done these a time or two, and if you watch the video you don’t understand what the big idea is with using the legs to help you and all that.

But let me just tell you that doing GHD for accessory and then doing them in a workout is a whole different story. If you haven’t ever done it, you’ll realized how messed up you can get from these bad boys. None the less the goal is the same, use as much power output as possible to get the outcome. Meaning if I can use my legs, and in turn make it easier and faster, that means I can do more in less time, which in turn is an increase in power output. That’s how we get results. So watch and take some notes, learn something new.

Also challenge yourself today with the gymnastics. If you haven’t noticed handstand walking is now in the open, and soon enough it’ll be another normal thing that is required. So start working towards it, challenge yourself and try a hard option. But don’t make it so hard you just stand around doing nothing the whole time.

TUESDAY 12/4/18

Gymnastic Strength
4-5 sets:
50′ HS Walk
15-20 GHD Situp

4 rounds for time:
20/15 Calorie Row
10 Burpee Box Jump 24/20
*Rest 2:00 between sets. Score is total time including rest
*20 Min Cap

Just Squat

Bring a Friend day is this Thursday! All classes are free to try!

Hopefully you all had a wonderful weekend full of some memories. Maybe it was some Christmas shopping, hitting the slopes, or maybe just being lazy and watching football. Either way we’re back to work! And what better way to start the week then with one of our most foundational movements out there.

Like it says in this video, if you have a good looking squat, most of the movements will probably be just fine. If you struggle with the squat, you might have some problems. Now remember that the air squat is the foundation of all that we do. A bad looking air squat means a back looking back, front, overhead squat, as well as poor looking squat clean and snatches, even jerks tend to look bad as well! So as you can tell the air squat is pretty important!

For those of you that might struggle with the squat, I put out a challenge, 10-20 Squat therapy per day (against the wall). Do this for a month and I can promise that you will reap the benefits of it. Just think 10 minutes a day is not that much, but doing that everyday can make some big changes.

MONDAY 12/3/18

Back Squat

Wallball 20/14
Ring Dip
*13 Min Cap