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

AMRAP 60 MINUTES of as many rounds of Helen as possible:Run 400 meters1.5-pood kettlebell swings, 21 reps12 pull-upsRepeat rounds for one hour. Every time you come off the pull-up bar, 10 burpees with a 20-lb. vest. Every time it looks like you’re not trying hard, 20 push-ups.  Every time you put down the kettlebell, we’ll squirt you with a water gun.  Thank You Judges. A lot of folks contributed to the success of the Open.  For those participating in the Open, you learned the workout on Thursday night and just 24 hours later a fully certified and committed crew of judges were briefed on the movement standards, learned the scaled options, knew when to take tie breakers, and were ready to judge for three straight hours.  Together they upheld the movement standards and represented one of the few Open judging staffs in the world that were required to pass the CrossFit Judges Course in order to...Read more

2015 Spring Food Chalk Talk is TODAY (Wednesday) at 6pm.Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday. With a running clock, every minute perform 1 lift and add 10 lb.Start with an empty barbell and snatch for as long as possible.Once you cannot snatch the weight, clean for as long as possible.Once you cannot clean the weight, deadlift for as long as possible. Midline March: What is It? Have you noticed the little extra midline punch that has occurred each day during class?  The Tabata L-sits, GHD work, or planks? At this point many of you may be asking, “what is midline stability anyway?”.  Midline stability is your ability to maintain rigidity through your spine and hip through a full range of motion.  In other words, your ability to hold your hip and spine completely locked in place while your body moves.  We...Read more

Reminder: Food Challenge Chalk Talk is Wednesday at 6pm!Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday. 10 rounds for time of:205-lb. front squats, 5 reps5 parallette handstand push-ups Food Challenge Starts Monday! Don’t forget – the second and final 2015 Spring Food Challenge Chalk Talk is WEDNESDAY, MARCH 23rd at 6:00pm.  Come meet Nicole at the shop to learn all the details and decide if you want IN! Sign up HERE. (limited to 36 participants) We’ve had a lot of questions about what this food challenge is all about, what are the rules, etc.  Here’s a brief bullet point overview: This is a Zone challenge – you will weigh and measure your food There is a small Intermittent Fasting requirement (12 hours each night) You are allowed 2 unweighed and measured meals per week This is NOT a Paleo challenge, although we recommend that you eat...Read more