5 GHD sit-ups5 muscle-up10 GHD sit-up4 muscle-up15 GHD sit-up3 muscle-up20 GHD sit-up2 muscle-up25 GHD sit-up1 muscle-up Games Week Starts TODAY! It’s here!  The CrossFit Games begin this Friday in Carson, California at the Home Depot Center.  Check out the video posted to today’s blog to learn about the history of the Games. ALSO! – The July Newsletter came out Friday.  Click here to read it.Read more

Open Shop.10:30 – 12:30pmOpen to members only. Sign-up on MBO. Ice Cream Maker Looking for something to play around with at Open Shop?  Try an ice cream maker. Click here for a video and description.  Read more

20 minute AMRAP:200m run5 hspu5 front squat (185/125) Think Sugar Isn’t Addictive?  Check Out These Kids.Read more

“Jackie”1000 meter row45 pound Thruster, 50 reps30 pull-ups Jackie – a Benchmark. The Benchmark Workouts. You’ve often heard the coaches refer to benchmark workouts in class. In most cases, these workouts are titled with a girl’s name, such as Cindy, Fran, or Grace. CrossFit defines its training program as “constantly varied, functional movements, executed at high intensity.” With a constantly varied program (one where no two days are ever the same) it could potentially be difficult to gauge the effectiveness of the program as well as ones progress in all areas of fitness. That’s where the benchmark workouts come in to play. They are a variety of workouts that athletes should revisit on a recurring but spaced out basis to measure their progress. Why girls names? “According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less...Read more

5 rounds for time: In teams of two:P1: row 20 calories for least # strokesP2: push press x 15 (135/95)Rest 1 minute. We’re 3. The 4th of July is hands down my favorite holiday – warm weather, great gatherings, celebrating the US of A’s independence, the men and women that served in our nations Armed Forces, and growing up just outside of DC make this holiday have a special place in my heart.  Four years ago the 4th took on another special meaning to me as it was the day we moved from the garage and began construction at the old shop. America has often been described as “the land of opportunity” and “the home of the brave” and our experience over the past four years has led us to believe nothing less. On July 4th, 2008 Eric and I were at the old space well past midnight tearing down walls...Read more