Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. Today’s workout is at the Centennial Middle School track.  Come find out what track WODs are all about! In teams of 3:1.5 mile sled drag1.5 mile run Spice Up Your Life One of the things I hear most often from people who are either just starting to try Paleo or people who don’t know anything about Paleo is that food is boring when you remove sugar and grains.  I like to reply with “well, who made it boring”. Food is as boring as you choose to make it.  You can’t tell me that having choices of any meat in the world, any fruit and vegetable in the world, any natural fat in the world, and any spices, doesn’t give you enough options to make something tasty.  If...Read more

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. 21-18-15-12-9-6-3 reps for time of:power cleans (95/65)sit-upsback extensions Shout Out Friday! Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.   Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout out Friday! What exactly is a shout out?  See below. shout-out (n.) Slang. A public expression of thanks or gratitude.  A kind mention of a homey. Examples include: “I’d like to give a shout-out to Jeremy for rocking the c2b pullup ladder!” “I’d like to give a shout-out to Ian for pulling 415 off the ground Monday!” “I’d like to give a shout-out to Sylvia for displaying perfect pushups all the way through Loredo!”...Read more

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both. “Loredo” 6 rounds for time of:24 squats24 push-ups24 walking-lunge stepsRun 400 meters Where’s Your Mindset? One thing we love about CrossFit and, perhaps even moreso, CrossFit for Kids and Teens, is how it serves as a tangible reminder that working hard can lead to improvement. Lots of academic research shows that kids do better in school when they have a growth mindset, when they believe that if they work hard, they can improve intellectually. The opposite, a fixed mindset, sets up kids to feel that if they get something wrong, they’ve failed and they can’t do anything about it. CrossFit shows us on a daily basis that if we work hard, we can improve. Check out this neat post by Sal Kahn for more on this; The Learning...Read more

Women’s Only free Beginner Class on Monday, January 12th at 10:30am. Women’s Only January On-Ramp Course begins Monday, January 19th Click here to sign-up for one or both.  Chest-to-bar pull-up ladderRest 5 minutes1/2 body-weight overhead squat ladder The OPEN is Coming! The 2015 CrossFit Open is on it’s way!  What is the Open?!  The CrossFit Open is an annual global competition and qualifier for the CrossFit Games.  Each year CrossFit HQ releases a series of WODs that must be completed at registered affiliates (that’s us) who follow particular guidelines and standards so that their score may then be submitted to the CrossFit Games site.  At the end of the series all the athletes are ranked by their score and the top athletes from each region are then invited to Regionals.  In essence it’s the 1st of 2 steps an athlete or team must take to compete in the Games. But here...Read more

13.117min AMRAP:40 Burpees75 pound Snatch, 30 reps30 Burpees135 pound Snatch, 30 reps20 Burpees165 pound Snatch, 30 reps10 burpees210 pound Snatch, as many reps as possibleChest-to-bar pull-up ladder January Mobility Begins Today! Today, your coach will assign you two mobility tasks for the whole month of January. As always, all you need to do is come to class. The goal is to see if focused mobility work (increased volume, reduced variation) will lead to mobility gains. We’ve targeted fundamental areas and picked a variety of tasks to suit athletes at the shop and their less than mobile areas! Read more here. See you at the shop.Read more