5 rounds:10 power snatch (95/65)50 double-unders It’s Not Always the Exact What, but the Just Do. Throughout my athletic career, from high school softball and swimming, college swimming, to distance running in grad school I operated on a just do mentality.  My training programs were laid out for me and I rarely, if ever questioned them.  And they worked as I often achieved my goals and progressed as I had hoped.  When I did come across a stumbling block, my coaches helped guide me to resources, specialists, and training tweaks or, in some cases, told me to suck it up and stay the course. Then I found CrossFit.  For the first few years I operated in the same fashion – just do.  As the sport and its number of experts and advisors grew, more and more information has come out on how to stretch, recover, hydrate, train, mobilize, strengthen –...Read more

“Brehm”For time:15 foot Rope climb, 10 ascents225 pound Back squat, 20 reps30 Handstand push-upsRow 40 calories   BREHM! Reminder!  Wings pre-order for the first Cool Cruel Summer Series (May 30th, see below) ends today.  $7.50 for 6-8 wings and $11.50 for the wing/salad combo. Sign up is available at the front desk. Check here for details on the Cool Cruel Summer SeriesRead more

Closed in observance of Memorial Day.Read more

For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Check out the LIVE coverage of the CrossFit Games...Read more

“Isabel”For time:30 Snatches (135/95)Power snatch, muscle snatch, and squat snatch are acceptable. A Benchmark and Memorial Day Murph Info Use benchmark testing for all its worth! Today we do Isabel, a classic CrossFit benchmark.  It’s counterpart is Grace, 30 clean and jerks for time.  Many athletes bond to the workout Grace, but overlook the workout Isabel.  The two part clean and jerk vs. the one part snatch as well as the higher level of complexity of the snatch are some of the reasons why. Don’t overlook Isabel! If you can do Grace with a weight that you cannot do Isabel, that is a great piece of information – you need to work on snatches over clean and jerk.  Mentally, this piece of information can give you more reason to get into the shop for a workout that involves snatches, which maybe you would have skipped over previously. Love the benchmarks...Read more