Something New!

This Thursday is Bring a Friend Day. All classes are free!

We get to play around with something a little new today! Most of you probably haven’t done this much, or maybe at all. But if you know your games history, then you’ll know in like 2012 I think it was they had split snatches in one of the games workouts.

Not that it really matters, but understand that doing the split, whether it be snatch or clean, it just the same as doing a power or squat. It does require some sort of coordination and skill, as well as balance and agility, you still need power to actually get the bar up there, and you actually have to create more speed to get under the bar since you’re moving your feet.

All in all it’s a great way to help work on part of the 10 General Physical Skills that CrossFit advocates and well as can tend to get the heart rate up a bit since you’re moving more than you would on just a power snatch. Hope you enjoy this nice mix up in movements, should be refreshing. Also watch the video below if you still seem a bit confused, might help you for today!


Build to heaviest complex
1 Power Snatch + 1 OHS + 1 Squat Snatch

4 rounds for time:
10 Burpees Over Bar
10 Alternating Leg Split Snatch 95/65 **115/80
*10 Min Cap

Benefits of Sumo Deadift High Pull

This Thursday is Bring a Friend Day. All classes are free!

5 Benefits of Sumo Deadlift High Pull by Mike Dewar

Below are five benefits of the sumo deadlift high pull that coaches and athletes can expect to gain when programming this movement into a workout program. Note, that many of benefits below can also be said about simply performing high pulls/upright rows and/or deadlifts, but the combination of the two in the sumo deadlift high pull takes things to a whole new level.

Posterior Chain Development

Deadlifting in general can increase strength and hypertrophy of the glutes, hamstrings, and back; all of which are critical muscle groups that make up the posterior chain. When looking to increase athletic performance for activities such as running, sprinting, jumping, power sports, etc we find that increased hip and hamstring strength is a great indicator for athletic performance. Performing the sumo deadlift high pull does have its limitation in developing maximal strength and hypertrophy of the hips and hamstrings as the upper body (from the high pull) often limits the total training load (volume + repetitions) a lifter can handle since the hamstrings and hips are a much stronger muscle group than the upper body. In this case, it may be best to focus on the sumo deadlift separately to maximize glute and hip strength.

Foundational CrossFit Movement

While this may or may not actually be a benefit, it is beneficial for CrossFit members and athletes to master this moment as it is one of the nine pillar exercises in CrossFit programming methodologies. The sumo deadlift high pull is often seen in metabolic conditioning sets or for muscle building in most gyms at some point throughout the year.

Continue reading the full article HERE

TUESDAY 3.5.19

For time:
500m Row
40 Push Press 75/55
30 Sumo Deadlift High Pull
30 Push Press
40 Sumo Deadlift High Pull
500m Row
*18 Min Cap

4-5 sets:
15-20 GHD situp
20-25 Banded Good Morning

Round 2?

This Thursday is Bring a Friend Day. All classes are free!

If you are redoing the open workout, or doing it for the first time, please make sure you have some people there to judge you and help change your weights! It will make life a lot easier!

If you are good with your score, then make sure that you put that score in! Don’t wait till the last minute! Get it done now or you’ll forget about it

If you’re retesting maybe this will help you think about a new plan of attack. Keep in mind you cannot just expect to “go faster” and keep the same strategy. If that was the case then you would have done that the first go around. Come up with something new, and then attack it!

MONDAY 3.4.19

Back squat
Build to a heavy 2 rep in 15 minutes

30 Wallball 20/14
30 Box Jump Over 24/20
30 Pullups

Open 19.2

Well round 2 is here. 19.2 is going down. Do you like it? Love it? Hate it? What is worse? This one or 19.1?

The good new is that this is a retest, so if you did the Open in 2016 you have a score to beat! If you didn’t do it that year, no problem, just try your best. If you’re on the fence about RX or scaled and you’re signed up for the open. Do the workout RX. Even if it feels like you don’t get a workout in. Do it RX, get your score, and then scale it and get your workout in. But if you can do it RX, why not try??

Everyone has an opinion, and just remember that your mindset matters here. People who “love” this workout will have a more enjoyable time with it. And honestly the workout is the same for everyone, so it comes down to your mindset on the workout.

If you are going into the working dreading life, hating each movement, negative self talk, etc then of course the workout is going to suck. That shouldn’t be much of a shocker. Instead find positive self cues to tell yourself during the workout, something that will keep the mindset positive.

At the end of the day remember something. YOU are choosing to do this. This is something you enjoy and take time out of your day to do. So ENJOY IT! Be happy, don’t be mad or sad about a stupid little workout. Enjoy the body and the skills that you have, and of course push it harder than a normal day and you’ll be happy with the outcome!

FRIDAY 3.1.19

Complete AMRAP in 8, 12, 16 or 20 minutes of:
25 T2b
50 Double Unders
15 Squat Cleans*
*Begin with a 8 minute time cap. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. If 3 rounds are completed in under 12 minutes, extend time to 16 minutes. If 4 rounds are completed in under 16 minutes, extend the time to 20 minutes, with the cap being at 20 minutes. Squat clean reps decrease by 2 each round while the weight increases each round.

*1st Round- 15 reps @ 135/85
2nd Round- 13 reps @ 185/115
3rd Round- 11 reps @ 225/145
4th Round- 9 reps @ 275/175
5th Round- 7 reps @ 315/205

Podcast Thursday!

This is an older podcast, about 5 years old, but it’s a great one non the less. Makes you realize how important sleep really is, and how your body cannot function well without it.

Take a listen and learn some new things! Maybe this will force some of us to avoid the phones and TV’s late at night and get to bed a little earlier!

THURSDAY 2.28.19

10 EMOM:
100′ Single Arm OH Carry
*Switch arms at 50′

15/12 Calorie Row
10 Strict Pullup
5-10-15-20 yd Shuttle Run
15 Hand Release Pushups
15/12 Calorie Bike
20 Abmat Situp

Front Rack Mobility


Now we all can’t have the front rack mobility like the picture above, at least not yet. If you struggle with the front rack then obviously we need to spend some more time trying to get it better!

Now most of you have probably done the normal standard things to try and help it right? Mash out some areas that could be tight and cause some problems. Use some bands to warm up the front rack position. Heck maybe you’ve even had a friend help you get those elbows up a little higher?

Well sometimes we tend to miss the most important position, and that is the actually front rack. Spending time in the front rack helps you get a better front rack (shocker I know). Some of you might say that you already do that. But do you force yourself to fight for more range of motion?

Like the video talks about below, hook gripping  yourself into the front rack is a great way to force your body to adapt to that position. Granted it will take some time, but it works. I have not the best front rack, and I tried a lot of different things, and doing what this video says has been by far the best thing to help the front rack.

And if it starts to work, then you take the next step. Can you now do the full rack while squatting? If not then it’s time to work on that and you should see some progress in no time! Hope it helps!


20 EMOM:
1) 3 Power Clean
2) 4 Front Squats

The Deadlift? Who Needs It?


The Deadlift? Who Needs It?
From T-Nation

Everyone has a man-crush on deadlifts these days. While ten years ago it was articles on bench presses and biceps curls that ruled the bandwidth, now every thing you read is extolling the virtues of heavy pulling.

I have to confess, I’m skeptical. How many of these zealots truly understand and appreciates the benefits of deadlifting as opposed to just trying to look like one of the cool kids?

To that end, one of my favorite questions to ask coaches and lifters who wear their love of deadlifting on their sleeves is, “Why do you deadlift?”

I always learn a lot from the responses – from both the very smart coaches that deadlift for the right reasons and from the misguided souls who shouldn’t be deadlifting at all!

Reason #1: Deadlifting Makes Me Strong

Many use the deadlift as their measure of strength. However it’s important to first define what “strength” is.

For the typical gym rat, strength is usually load-based, or simply how much weight they can lift. In this context, the deadlift makes perfect sense, as it’s a stable, predictable, and easy to groove movement.

But in athletics it isn’t nearly as cut and dried. How many times have we seen wrestlers, gymnasts, martial artists, etc., that are strong in their chosen sport, yet can’t pull to save their lives?

To that end, if you’re strong in your sport and dominating the competition, does your deadlifting prowess even matter?

Before we can establish a correlation of strength to a given activity, we need to assess how accurately it challenges our body in specific measures relevant to that activity. The problem with using the deadlift is that it’s easy to mask and compensate for deficiencies in many areas. Therefore, we must question if it’s truly an accurate measure of “functional” strength, which brings us to reason number two.

Reason #2: Deadlifting is Very Functional

Coaches often say the deadlift carries over to many daily functions. The truth of the matter is that the deadlift has many holes in its translation to most sporting and daily functions.

The deadlift, while a free weight movement, is movement in only one dominant plane, sagittal. However, most daily and sporting activities require us to move and stabilize in many planes of motion.

Furthermore, according to back expert Stuart McGill, the majority of low back issues are not due to maximal strength issues, but rather poor strength-endurance and bad motor patterns. Because the deadlift is such a stable and grooved exercise, it’s easy to build compensation patterns that could actually be detrimental to our low back health.

Finally, concerning sporting performance, legendary biomechanics expert and one of the first U.S. coaches to spend time with Soviet sport coaches, Dr. Michael Yessis, states that the Russians found two main causes of injury:

  • Extreme range of motion
  • Eccentric load

Leaning too hard on the deadlift for “sport performance training” can be misleading as neither of these two variables are addressed. Fact is, many coaches remove the eccentric component of the deadlift altogether.

Continue reading the full article: Here

TUESDAY 2.26.19

3 rounds
5 Box Jump 30/24
10 Deadlift 135/95
30 Double Unders
*Rest 1:00 between rounds. Pick up where you left off

Gymnastic Strength
3:00 Ring Support
*Every break complete 25′ HS walk

Redo or nah??


Just a reminder to all you lovely people. If you would like to redo 19.1 or maybe do it for the first time. You have until 6 pm to submit your score.

So make sure you have submitted your scores. Seriously stop what you are doing right now, submit it, because we both know you’ll forget in the next 5 minutes so do it now!

As far as today, we will be doing this for the next few weeks while the open is going on. You will have the option of which workout to do. If you do the open workout, at least you’ll have people working out next to you so it won’t be as horrible. Other than that have some fun, maybe watch the video and it might give you some help?? Especially if you plan on retesting

MONDAY 2.25.19

10 Pullups
10 DB Push Press (RA)
10 DB Push Press (LA)
10 Burpees over DB

Gymnastic Strength
5 sets:
5-10 Strict Toes to Bar
10-15 Strict Handstand Pushup

Open 19.1

The CrossFit Open is upon us! You can sign up by clicking Here. We will be doing a March Madness bracket for the open. It will be a lot of fun! Sign up and come support! Cheer on others and come be a part of this awesome community! Sign up!!

It’s finally here. Today is the day you get to attack 19.1. Ask your coaches about strategy if you need some help, but remember it’s just another workout! It’s just like every other day you’d come in to the gym, don’t over think working out.

For those of you that usually workout in the AM. Try and come in the PM! Support all those who throw down for Friday Night Lights. We would also urge you to workout in the PM. Granted we understand you have a life, and that it might be a pain. But it’s only 5 weeks long, and this is what being part of the community is all about! So come hang out, meet some new people, and throw down with others and get it done!

FRIDAY 2.22.19

19 Wallballs 20/14
19 Calorie Row

Find a heavy Turkish Get up each arm

Podcast Thursday!

The CrossFit Open is upon us! You can sign up by clicking Here. We will be doing a March Madness bracket for the open. It will be a lot of fun! Sign up and come support! Cheer on others and come be a part of this awesome community! Sign up!!

The wait is almost over. Tonight we get to see what’s in stores for Open workout 19.1. Will it be burpees, thrusters, or something we never expected? Only time will tell, and it will be horrible regardless so there’s no point in stressing too much about it! To get your mind off of it, you can listen and watch the podcast below.

Once again nutrition always seems to be a hot topic, so why not listen and learn? Even though some of this might be basic stuff, it’s always a nice refresher, or maybe you learn something new. But chances are almost everyone can improve on their diet. Most people are not happy with where they are at, some of that is mental, and some of that might actually be true. Either way it’s worth the listen.

THURSDAY 2. 21.19

Strict Press

5 rounds for max reps:
:30 Double Unders
Rest :30
:30 Russian Kettlebell Swing 70/53
Rest :30
:30 Box Jump Over 24/20
Rest :30
:30 Abmat Situps
Rest :30