For time:Row 1K40 pound DB/KB snatch, 50 repsRow 750m40 pound DB/KB snatch, 35 repsRow 500m40 pound DB/KB snatch, 20 reps These are one-arm squat snatches, alternating arms. We have Paleo Kits. Medium: $4.50Large:$5.00Checks made payable to The Garage4150, Ltd. Better Performance Step 1: Hydrate This week we focus on performance factors that are often overlooked. Sure, more strength would increase you deadlift, but what other factors play a KEY role in the number that goes up on the board?  We start with hydration. Studies have shown that dehydration can impair performance by as much as 20%!  Let’s play that out in two extremes of CrossFit workouts.  Let’s also be conservative in our example and say that dehydration impacts performance by a mere 3%. Example 1 – FranHydrated:  5:00Dehydrated: 5:09 Example 2 – 1 rep max deadliftHydrated: 350Dehydrated: 340 I would MUCH RATHER pull 350 than 340 any day of the...Read more

4 rounds for time of:21 KB Swings15 KB Snatch (15 reps each hand)9 KB Goblet Squat (both hands)16/24kg kettlebell    Read more

Lil' Jim pulls a new deadlift max at 405lbs.Read more

Parry gets push-ups while CrossFit Roots does Murph. Personal fuel modification details coming soon. Class survey number 4!Read more

“Murph“ For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 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. For scaled options, see yesterday’s post. The Athletes Around You Last week during the row/burpee workout, I heard an athlete say to the athlete next to them, “I saw you were going for the 11th burpee (in :30 seconds) on that last round so I went for it to0.  I thought to myself, if he’s going for it, so should I.” This statement hammers home the fact that our group training environment is silently motivating and contagious.  For a workout method that is highly individual, class hours can exhibit a tremendous team effort to complete the task at hand.  We see another athlete pushing a little harder one day and it rubs off...Read more