You asked for it. You got it. 9am classes to begin March 10th!!!! CrossFit Open WOD is Sunday at 3pm!

There has been an obvious demand and desire for a later morning class for quite sometime. We are finally in a position to offer one!

SO, Starting March 10th, we will be adding a 9am class Monday, Wednesday and Friday!!!!!

Monday at 9am will be a beginner class. What that means is that there will be a scaled workout and more time for detailed instruction and progressions. Anyone can come to a beginner class but you will be required to do the beginner workout.

Wednesday and Friday at 9am will be all level classes.

We hope that this offering will thrill you all as much as it thrills us. It is a little taste of what is to come in the future as we have more coaches.

Saturday March 1st

Partner chipper
2 rounds, one partner works at a time:
60 Push-ups
50 Body rows
40 Sit-ups
30 Squats
20 Dips
10 Box jumps
5 Burpees 

Also, don’t forget to get in the spirit of TEAM and come root on the brave beasts that are competing in the CrossFit Open!!! This Sunday at 3PM!!!!!


The 2014 Open 14.1 is HERE!!! Friday February 28th

CrossFit Open 14.1

10 Min AMRAP

30 Double Unders

15 Power Snatches 75/55


Dario SMASHING Power Snatches

GOOD luck!!!! :)

Thursday February 27th

Tait Finish

Throw Back Thursday

All levels

A) 12 min EMOM
2 Power snatches

B) 10 minute KB snatch test 24/16kg


A) 12 min EMOM
2 Squat snatches

B) 10 minute KB snatch test 28/20kg

Happy BIRTHDAY Jen!!!!!!! Wednesday February 26th

All levels

Jen Montano’s birthday wod
21 – 15 – 9
Power cleans 135/95
KB swings 24/16




Hang Power Cleans

Kb Swings

That fire inside.. let it burn!

That fire inside.. let it burn!

Tuesday February 25th

photo (1)


All levels

A) Thrusters 15 min to find 3 RM

B) Time VS Task

8 minute AMRAP

3 Hang power clean 115/75
6 Push presses
9 Front squats
12 Standing Lunges

Rest 3 minutes

Complete the amount of work done in amrap, for time.


A) Front squat 3 sets x 5 reps
– if brand new, light, just focus on technique
– if still new but have done front squats, try work up in weight

B) Time vs task

8 minute AMRAP:

6 DB Push presses
9 DB Front squats
12 DB Standing lunges

Rest 3 minutes

Complete work done in amrap, for times.

Saturday is for Stretching…

Well not really, however, what were the thoughts that went through your mind when you read the title of todays blog.

Where you excited?

Did you judge yourself?

Did you instantly come up with some really good reasons not to come to class?

As you know, with age we tend to lose some of our flexibility. Is it age, though, or is it becoming more sedentary? For me, when I take the time to stretch and roll out, I find that I stay more flexible and hurt less. My movements have greater range and I am even able to lift heavier. In this article, my new friends at GMB ( discuss reasons for and ways to increase your flexibility. Those of you in the Whole Life Challenge may find this super helpful, especially as we near the end of the challenge and perhaps the bottom of our bag of mobility tricks. Please take the time to read this article and while you are at it, you can like their facebook page and join their “posse”. They have over 2,000 videos on their youtube channel packed full of valuable tips and information.

A little warning: it is very easy to navigate further and further away from the article by clicking through numerous links to interesting videos and more specific tips to flexibility… Have fun but be forewarned, you could spend days in there…


Partner WODOne partner works at a time. Up to partners to decide how work gets done.

1000m row
50 Figure 8’s to hold (every time kb is at chest = 1 rep)
60 Jumping lunges
70 Deadlifts
1000m row



Friday February 21st

A) 5×5 Romanian deadlift
Build weight, unless really beginner.

B) Tabata
– Pull ups, hold top during rest
– Push ups, hold plank
– Sit ups, hold boat (or v)
– Air squats, bottom to bottom

The journey may be daunting. But in the core you’ll find life and beauty. Explore and expand your horizon.


Thursday, February 20th – You’re doing great!

You’re doing great. Look how far you’ve come! Remember when you first started? Your first day? The courage it took to even start doing all of this is impressive. Very impressive. You’ve done a considerable amount of work.

It’s not easy. It definitely isn’t easy. You’ve picked the harder path, the road less traveled. Can you see the results yet? There has certainly been results. Perhaps not six pack abs but mental strength. It is a skill to push the boundaries of your comfort zone for personal growth. After a hard day at work it’s easier to go home than show up for strenuous workout.

It’s been tough. And the secret is that it always be tough. Don’t be discouraged. If there’s no occasion to rise you can’t rise. What you are capable of achieving is awe-inspiring. Framework of bone, substance of muscle, blanket of skin these materials are the physical instruments of your magnificence. It takes time to harness these tools, it’s not easy but it’s worth it.

Thank you. For your hard work. Thank you for coming in even on the tough days. Thank you for smiling, for trying. Keep it up. You’re doing great!

– Conrad



All levels

A) Skill work: ring dips
Spend time holding at the top and just supporting your weight on the rings.

1 min max ring dips. Use bands to scale, not toes, make it challenging.

B) 5 rounds for time:
10 Ring dips
15 Sit ups
20 Wall balls 20/14


A) Skill work: Muscle ups

B) 5 rounds for time:
5 Muscle ups (scale: hip to bar)
15 Ball toss sit ups 20/14
20 Med ball clean wall balls 

Advanced Class criteria, please read. Happy Birthday DARIO!!!

This is the advanced class doing the Bear Complex. They are super badasses! Some of you know that we have a few leveled classes in our schedule. If you don’t know, they are as follows: Beginners : Tuesday at 6:30 & Wednesday at 4:30 Advanced : Thursday at 5:30 We are planning on building in more leveled classes (and more classes in general) soon. For the past 2 months, we were trying on some new programming and did not abide by these leveled classes quite as much as we are committed to doing in the future. However, from this point forward, we will be programming different workouts for the beginner and advanced classes. What that means for you is that the beginner classes will go back to being a scaled workout with more detailed instruction. If you are not a beginner and you come to a beginner class, you will be doing the beginner workout. The criteria for the Advanced classes is as follows: Athletes must have unassisted pullups and pushups, double unders, and must know at least 75% of your PRs for the 9 Basic Lifts. If you do not meet this criteria, you will not be permitted to stay for the advanced class. We do not want to exclude anyone but we do want to give our advanced athletes a chance to excel in a competitive environment. As you can see from the above video, these guys are not messing around. Advanced classes will be concentrating on gaining proficiency in movements such as Handstand Pushups, Ring Dips, Muscle Ups, Pistols and Olympic Lifts, etc.


Wednesday, February 19th. HAPPY BIRTHDAY, DARIO!

All levels

A) 5 min EMOM 5 Front squats @ 80% (Off the floor)

B) Dario’s birthday wod

34 Double Unders

19 Push presses

34 Double Unders


34 Double Unders

19 Pull ups

34 Double Unders

19 Box Jumps

34 Double Unders

19 Games push ups

34 Double Unders

Do 2 burpees at the top of every minute.



A) Same, less weight. Off racks.

B) 20 Double Unders

10 Push presses

20 Double Unders

30 sec head/handstand

20 Double Unders

10 Pull ups

20 Double Unders

10 Box Jumps

20 Double Unders

10 Games push ups

20 Double Unders

Do 2 Burpees at the top of every minute.

Tuesday February 18th

“Most people never run far enough on their first wind to find out they’ve got a second.” – William James

All levels

A) Skill work: L sits

– Accumulate :30 in an L sit

B) 10-1/1-10
C2B / Burpee
– 20 minute cut off


A) Same

B) 1-10/10-1
Pull ups / Burpees

Mobility WOD