For time:70-lb. dumbbell snatches, 50 reps15-foot rope climbs, 5 ascents70-lb. dumbbell snatches, 40 reps15-foot rope climbs, 4 ascents70-lb. dumbbell snatches, 30 reps15-foot rope climbs, 3 ascents70-lb. dumbbell snatches, 20 reps15-foot rope climbs, 2 ascents70-lb. dumbbell snatches, 10 reps15-foot rope climb, 1 ascent Kale Salad with Sweet Potato and Chicken Here’s a go-to Kale Salad recipe in Zone proportions that’s easy to prep on the weekend for a consistent lunch throughout the week.  Because kale doesn’t wilt the way other salad greens do, it’s easy to throw the dressing on in the morning and go! 3-Block Meal*4 cups kale – sliced thing into strips (1 CHO)1/4 cup sweet potato – pre-baked in small cubes (1 CHO)1/2 apple – sliced thin (1 CHO)3 ounces chicken – (3 PRO)1 tsp olive oil (3 FAT), mixed w/ 1 tsp lemon juice and 1 tsp balsamic vinegar to make dressing* To make a 4-block meal,...Read more

In teams of two, one person working at a time: AMRAP 12 minSnatch (115/75)BurpeeToes to Bar First person 1-1-1, second person 1-1-1, first person 2-2-2, second person 2-2-2… Happy Easter We’d just like you to know that it is OK to sneak away from your family on Easter to come in and train. Oh and don’t eat or drink any Peeps.Read more

5 rounds:Run 200m3 rope climb Benchmark This workout is part of our Benchmark Series. Last time we did it was January 27th, then 10/8/14. Bring your long socks and let’s climb some ropes!Read more

Crain 2 rounds for time of:34 push-ups50-yard sprint34 deadlifts, 135 lb.50-yard sprint34 box jumps, 24-inch box50-yard sprint34 clean and jerks, 95 lb.50-yard sprint34 burpees50-yard sprint34 wall-ball shots, 20-lb. ball50-yard sprint34 pull-ups50-yard sprint Rethinking Diet – When Will Journalists Catch Up If you’re like many of your peers at the gym, your understanding of what constitutes a healthy diet may have changed in the last decade or two. We in the CrossFit community, aided by results based methods and the basic understanding that observational studies do not show causation, came to realize that the government recommendations for a healthy diet were wrongheaded. Those recommendations serve various lobbies well, but they don’t serve our health. Other parts of society are catching on – check out this short write-up in The Week – Rethinking Fat and Cholesterol. Lingering in the transition from the government’s archaic, scientifically unfounded recommendations to any realistic, real food diet are the connotations...Read more

Back squat 5-5-3-3-3-1-1-1-1-1 reps Congratulations Regional Qualifiers! The 2015 CrossFit Open has come to a close.  What an experience!  We saw the full gamut of movements with everything from 1 rep-max clean to rowing and thrustering for time.  Some new movements entered the competition this year such as handstand pushups which came with a new standard and rowing returned for the second year straight.  Muscle-ups made it in the show again but unlike in years past, they came at the beginning of the WOD.  We also had the addition of a Teen and Scaled division this  year, which ensured that everyone could participate.  All-in-all I’m convinced that CrossFit did a good job of filtering out the fittest in the world. The Friday Night Lights Series consistently made for nights of all-out electric energy.  PR’s rained from the skies every week.  Some got their first muscle-ups, others their first handstand pushup, others still a...Read more