Three rounds for time of:135 pound Front squat, 12 reps12 Burpee pull-ups Rest Days Crew, it’s time we had a long overdue talk. Really, I blame myself as this topic is something we have not put forth the time and attention it deserves.  Like a parent talking to their kid about sex, drugs, and rock n’ roll, “the talk” in the CrossFit world is about keeping you guys healthy, safe, and happy and moving toward continuous improvement now and in ten years. In the CrossFit world the talk is about REST DAYS. Jamie was nice enough to post his thoughts to comments yesterday so we’re going to start with his comment: “Properly done, I think rest and recovery days are as important as anything we do. Maybe I haven’t found it on the main site, but I’m surprised how little emphasis is placed on a proper recovery, for many reasons....Read more

Kale Salad for summer recipe.Read more

Marcos and Scott head back to Chicago.Read more

Complete as many rounds in 20 minutes as you can of: 7 Handstand push-ups 12 L-Pull-upsRead more

Individually or in teams of two, complete:100 pull-ups100 KB swings (G/Y)100 double-unders100 overhead squats (95/65) For TEAMS OF TWO, complete 125 reps of each exercise. Nicole works through the pull-ups in the 100s workout at Regionals. Pacing makes a difference in this workout, but what pace? Like those pull-ups bars? So do we:) 4th of July Perhaps it’s because I grew up 10 minutes outside of DC, perhaps it’s because my Dad and half of my parents’ friends worked for the federal government, perhaps it’s because I spent every 4th on the National Mall from the time I was 18 and many before that, or perhaps it’s because my brother served as an officer in the Marine Corps – but no matter how I look at it, the 4th of July is hands down my most favorite holiday. The 4th of July is inclusive.  Are you an American?  Then join...Read more