5 rounds for time of:155-lb. squat cleans, 7 reps14 kettlebell swings, 1.5 pood Goodnight. Sleep Clean. It’s 6:45pm and you’re finishing up dinner. You look at your watch and think, “I’ll be in bed by nine!” But then you think through all of the things you want to get done before you hit the sack – do the dishes, pack a lunch for tomorrow, fold a basket of laundry, read a blog post someone sent you, oh and brush your teeth. Not bad, you have two hours! But somehow you don’t hustle through those things and glance at your phone as you turn off the light shocked to see that it is now 10:30! Maybe this only happens to me but after reading “Goodnight. Sleep Clean.” its given me the extra nudge hustle through the bedtime routine, and even leave a basket of laundry for folding over the weekend.  The article reports...Read more

“Amanda”Three rounds, 9-7- and 5 reps, for time of:Muscle-up135 pound Squat snatchthenHandstand push-up Yearly BenchmarkMax handstand push-ups in 2:00 minutes The Last Benchmark of the Series! One year ago we embarked into uncharted territory with the kick-off of the Benchmark Series. CrossFit, by definition, is constantly varied, functional movements, executed at high intensity. The belief in and goal of that training methodology is that it will increase work capacity across broad time and modal domains. The workouts are the expression of this goal – they are designed to increase our fitness level.  But without a systematic approach to testing our fitness, we are left with a black box of workouts that may give us some data points (we’re leaner, fitter, happier) but don’t highlight in a measurable, observable, and repeatable way – if we’re fitter, or not. To truly know if we’ve increased work capacity across broad time and modal domains we...Read more

Squat Snatch 1-1-1-1-1-1-1thenSkill Benchmark Toes-to-Bar retest Want to Be Good at Oly? – by Chad Vaughn Humans learn in many different ways and most of us learn the best when we are exposed to a variety of teaching methods. In class you may have heard a coach tell you to sweep the bar toward you as your pull the bar from the ground in a snatch. Or they may have told you to draw the knees back as the bar comes off the floor. But there’s another way we can reinforce our learning, understanding, and application of good technique – and that is through reading about the movements. In the article below, two-time Olympian Chad Vaughn, talks through four points he believes make for lifting the most weight. His articulation of the how and why is superb and this article can help anyone better understand how to perform these lifts well....Read more

In teams of 2, complete 3 rounds of:Run 400m & Row 500m / AMRAP pull-ups – in 5:00minRun 400m & Row 500m / AMRAP handstand push-up – in 5:00min Workout clarification – one teammate will run and one teammate will row at the same time every round. You will alternate each round as to who runs or rows. With the time remaining in that interval (5:00) accumulate as many pull-ups or handstand push-ups as a team. Neither partner may start working on the pull-ups or handstand push-ups until both partners have finished their row or run. Team Work Team workouts are a blast. Come in for a great one to kick off a great week of programming.  Read more

Push Jerk5-5-5-5-5then21-15-9Box Jump (24/20)Push Press (135/95) Maintenance – Did You Do Some This Week? Did you do any maintenance this week outside of a group class? Foam roll, CrossOver Symmetry, banded stretches, lacrosse balls? We want to hear from you – did you do it at home or at the shop? Post to comments. Read more