September Foundations Course opens today (Tuesday) at 7AM.  Click here for link to sign-up. 
Sign-up will go live at 7am.

Snatch 135 pounds
30 reps for time

Big-ups from Matt B!

The Last Cool Cruel Summer

For those of you that missed the big announcement posted on the blog last Thursday…we’d like to remention that the last Cool Cruel Summer Series workout will be:


Not only will it be the workout for the evening but it will be the workout for all classes that day.  There are a couple differences if you choose to do it during the regular group classes opposed to the evening event.  Read below for details. 

What is the CrossFit Total? 

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Your CrossFit Total is the sum of your 1 rep max of press, back squat, and deadlift.  It is important for everyone to understand why and how we do the CrossFit Total, the thought process behind the selection of the three lifts, and what information we can gain from our total score.  In addition, lifting heavy stuff is cool.

Please read the following article, before attending the WOD if possible.

The CrossFit Total by Mark Rippetoe

How will it run on Thursday, August 30th?
The CrossFit Total takes 1.5 hours to complete.  Anything short of this and athletes feel rushed in their lifts or are opening the door for unsafe movement, too little warm-up, or a less than desired outcome.

For this reason, athletes who choose to do The Total during regularly scheduled group classes on Thursday will do a 1 rep max press and then choose between either a 1 rep max deadlift or backsquat.  Basically, they will complete 2 of the 3 lifts.

The other (better and more fun) option is to come to the Cool Cruel Summer Series that evening between 4 and 7pm and perform all lifts with plenty of time (and adrenaline) to push you toward PRs.  We’ll have the entire shop set up to flow through press, back squat, and deadlift.

Either way – get ready for the 30th!