Link on cortisol and what it does. Link to the CrossFit Games Update show with Pat Sherwood, Sean Woodland, and Nicole Christensen.Read more

For time:Row 1000 meters20 GHD sit-upsRow 750 meters40 Toes to barRow 500 meters60 Sit-upsand5 kipping HSPUs EMOTM for 5 minutes  Read more

Five rounds for time of:205 pound Power clean, 3 reps10 Burpee pull-ups 3-2-1-Paleo/Zone! Today is the first day of the 2013 Spring Zone Challenge.  Over the past two weeks athletes have prepped for this challenge and learned the ins and outs of the Zone weighed and measured approach to kick them off in a great direction. I remember the first time I did a Zone challenge.  Back in 2007 I learned about the Zone through CrossFit and wanted nothing more than to better my performance.  Eric sent me the CrossFit Journal article that gave individuals all the basic info needed to get started and pointed me to the Nicole Carroll article titled Off the Crack (this is one of the most notable CrossFit Journal articles and all CrossFitters should read it!).  For three weeks, I lived perfectly in the Zone (someone had told me to do it for 3 weeks, you...Read more

Saturday at the Park!  Don’t forget!  It’s the April edition of Park WOD Saturday.  See you at the south west corner of North Boulder Park for class! Four rounds for time of:Run 400 meters50 Squats Can You Keep Up With Zac 2008? Did you know that our very own coach Zac Pine was born and raised in Santa Cruz, California?  Not only that, he got his introduction to CrossFit from Greg Glassman himself.  After working out at CrossFit Santa Cruz for a short time, he began coaching under Glassman and Annie Sakamoto and the rest is, well, history! Zac is a wealth of knowledge.  If you pan through the CrossFit mainsite prior to 2009 when he moved to Denver, Colorado you can see him in many pictures and videos. In addition to the one posted, here’s a few of our favorite Zac videos! Nicole and Zac go for The Total...Read more

AMRAP 12 minutes: 40′ DB walking lunge (45/30)7 burpees40′ DB walking lunge (45/30)14 GHD sit-ups Travel Season! Travel season is upon us – warm weather, summer time, vacations, weddings, and visiting family.  While many of us have gotten really good at tracking down the CrossFit nearest to the places we visit (which warms our hearts!), it’s also good to keep in mind the many workouts that are available to you at a hotel gym, big box gym, or the great outdoors. CrossFit Delray Beach has a great Travel WODs page that any traveler should bookmark on their phone.  The page lists 100 workouts to get you started.  Many folks fall victim to looking through every workout and trying to pick the one that looks the “most extreme.”  But remember, it’s the simplistic and “easy” looking ones that always pack the most punch. Travel WODs Our suggestion – start with #1...Read more