Thursday 2013.08.01


1a) 3×5 Romanian Deadlift AHAP  with perfect form

1b) 3×8 Weighted Pull Ups


For total repetitions:

2:00 Max Effort (ME) Double Unders

-then (no rest)-

3:00 ME Wall Balls (20/14, attempt as many as possible unbroken, do NOT game plan)

-2:00 rest-

3:00 ME Kettlebell Swings (53/35, attempt as many as possible unbroken, do NOT gameplan)

-then (no rest)-

2:00 ME Double Unders

Fitness is a lifestyle, a series of choices and habits that build on each other to create a net positive effect. See how much 8 weeks of dedicated practice can strengthen your fitness lifestyle in the Whole Life Challenge! Registration is open now, and we’ll have a gym kick off event on Saturday, September 7th.

Wednesday 2013.07.31

Rest day! Come into the gym and make-up a workout you missed or work on some mobility.

Stuck in a food rut? Trying to make some dietary changes? Check out the Eats blog for some strategies and tasty recipes!

Tuesday 2013.07.30


15 minutes skill/technique work on split jerk


3 rounds for time of:

  • 7 Strict Presses (115/65)
  • 14 Hang Power Cleans (115/65)
  • 21 Lateral Burpees over bar

Pop-up entertainment center for the Games this weekend!

Monday 2013.07.29

Mobilize: Prepare for back squat


15 minutes to work up to a one repetition maximum on back squat


Row 750m



  • Ring Dips
  • Dumbbell Lunges (1/2 bodyweight)

Great work by everyone who came out to Bring A Friend day on Saturday!

Saturday 2013.07.27

This is our last Bring a Friend Day until the fall! Bring a friend (or two) and come join in the fun at 10 a.m. Make sure to swing by the gym this afternoon for our CrossFit Games Watching Party  – we’ll have a grill and some beers, so bring some meat and a chair (if desired) and come by to hang out.


Kettlebell Swing


20 minutes to complete:

Working with a partner, “I go, you go Helen”

3 rounds:

  • 400m run
  • 21 Kettlebell Swings (53/35)
  • 12 Pull Ups

Partners complete the 400m runs together, and then alternate on the KB swings and pull ups.


As many burpees as possible, only one partner working at a time.

Score = 1 point for each repetition in Helen (198 possible) and 1 point for each burpee