You may have noticed the two new whiteboards hanging in the box behind the pull-up bars. Those are our new leader boards. We have some of the girl WOD's,1 rep max lifts and run distances posted on the boards. The top three male and female athletes of each WOD or exercise will have their name and score posted on the board. All WOD's are to be done RX'd and lifts must be full Range Of Motion (ROM) to count. We aren't taking any scores or lifts you've done in the past so everyone starts now. There are 6 remaining spots on the board so if you have any ideas of things we can add, please post to comments.



Remember Joe? You think he smiled a lot before, you should see him now. His son was born last week.
Congrats Joe! We miss you and can't wait for you to get back.




Workout of the Day
6 min AMRAP of
200m Run
10 Box Jumps
1min Rest
6 min AMRAP of
8 Push-Ups
12 Kettle Bell Swings
1 min Rest
5 Knees To Elbows
10 Wall Ball

Who doesn't love burpees!

According to the Oxford English Dictionary, the exercise was named in the 1930s for American psychologist Royal H. Burpee, who developed the Burpee test. Consisting of a series of the exercises performed in rapid succession, the test was meant to measure agility and coordination.[1] It is not clear whether the exercise itself was invented by Burpee, or if his test merely popularized it. -Wikipedia

There are many variation of the burpee including but, not limited to; broad jump burpees, pull-up burpees, box jump burpees and from the CrossFit Games wall jump burpees. What's your favorite type of burpee? What other fun things can we combined with burpees to kick them up a notch? Post thoughts to comment!


Congratulation to KC who recently quit smoking and has been two months without a cigarette! Let's help support her on goal to be smoke-free!

And so it begins....FGB 5

Workout of the Day
Push Press Ladder (75/55)
Perform 1 Push Press every min on the min until you are unable to complete the required reps within the given min.
Ex
min 1 - 1 push press
min 2 - 2 push press
min 3 - 3 push press

Getting ready for the MetroDash!


Megan and Christian heading toward the finish line!

Snatch or Clean-n-Jerk? What's the best way to get a weight from ground to overhead? What are you better at? Post thoughts to comments.


Workout of the Day
For time:
Run 1mile
100 Burpees

To be successful at CrossFit, as with anything in life, you need to give effort. Sure it's great to have the best time on a WOD or lift the most weight on a given lift, but it's the effort that you give that's the most important aspect of CrossFit. The most successful CrossFitters give 100% effort every time they step in to the gym. I would rather see someone give 100% max effort and be the last one to finish a WOD, than someone who finish first, but doesn't give the WOD everything they have. What you get out of these workouts is exactly what you put into them.

If you had the chance to catch any of the action from this weekend's CrossFit games you would have seen some incredible athletic accomplishments and more importantly some awesome displays of athletes laying it all on the line and giving the WOD's every last bit of energy they had. They never stopped working until the clock stopped, even if there was no chance at them completing a WOD or even placing any higher in the scoring. There were times when a athlete had a WOD all but won and could have slowed down to save energy, but you never saw that. CrossFit is more about just finishing a WOD the fastest. It's about giving the WOD every last bit of energy you have.

I think Josh Everett, one of the analyst for the games, made the best observation stating that the crowd would cheer louder for the athlete who was last but still going as hard as they could. As CrossFitters, we can relate because we've all been there before. It's just not your day, everyone else is finished, you're hurting and you want to quit. But you don't quit, you keep going one miserable rep at a time until the clock runs out or you finish all the required reps. Why?........Because you're a CrossFitter and that's what we do. QUITTING'S FOR P*****S!


Linda, one rep at a time, always demonstrates a "never quit" attitude!

Did you catch any of the action from the games? What did you think? Who inspired you? What was your favorite WOD? Post thoughts to comments!

Workout of the Day
24-18-12-6 reps of:
Pull-Ups
OverHead Dumbbell Walking Lunges
Sit-Ups