Wednesday September 11, 2013

Posted by on Sep 10, 2013 in Blog |

It’s hard to believe that it’s been 12 years since 9/11.  I don’t think anyone can deny that this was one of the most tragic events in U.S. history to occur.

Today we will be dedicating our hard work, sweat and perseverance to the almost 3000 people that started their day off like any other, and ended up being a part of something that forever changed the face of America.

Your WOD today may be tough, but not even close to how tough it was (and still is) on all the families and friends of those lost.

Put your big-boy pants on, tighten up your boot straps and show up. For every drop of sweat you have, it’s the tears of the victims and their families.

Honor it. Then get after it.

9/11 Tribute WOD – (There is ALWAYS scaling options)

2001 Meter Run (Year it happened)


3 Rounds: Number of planes (Pentagon + Twin Towers)
9 Movements of:
11 Toes to Bar
11 Swings (28/32kg)
11 Pull-ups
11 Thrusters (83/115)
11 Lateral Hurdle Jumps
11 Glute Ham Developers
11 Single Arm DB Snatch (40/50)
11 Box Jumps (24in)

The video below is hard to watch….it was a good reminder.

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Tuesday September 10, 2013

Posted by on Sep 9, 2013 in Blog |

Partner Row 5000m

Recover.  Then, outside. 

10 x 100m sprints.  (this is the full length of the building).

Full rest in between.

Finisher:  10 Tire Flips

Using either the “medium sized” one, or the HUGE one.  Pair up with someone for the big one (or try it yourself).  Or flip the medium sized one by yourself.

For lots of updates please go to yesterday’s post below!  ——–>

If you see Marissa in class, give a “hello”!  She’s new.  :)


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Monday September 9, 2013

Posted by on Sep 8, 2013 in Blog |

Front Rack Lunge/Front Squat Combo – Climbing weight
6  x  [1/1 Each Leg + Front Squat]

AMRAP 10 minutes:
3 Front Squats (133/185)
5 Deadlift (same bar)
7 Push-ups

Finisher:  Accumulate 3 minutes of hollow rock + Mobility of the week

Starting next week, we will be adding either a Tuesday 6am or a Thursday 6am class!  Stay tuned for a final decision on this.  Hope this helps spread out the 6am class a bit.

……and guess what?  We are EXPANDING!!  Please be patient with the up-coming mess.  We will be taking over the tai kwon do space and the locker rooms.  All fresh and clean, and OURS. It’s all your support and dedication to our CrossFit box that we are grateful for. Thanks for helping make our box better!  Olympic weight lifting platforms coming too.  Sweet.

We are two weeks out from the Food as Fuel Seminar!  We’re pulling together a ton of information for you, but remember that the early bird registration ends on Friday, the 20th at 6pm for both the seminar AND the Paleo with a Purpose Challenge. 

If you registered for the Challenge, then make sure to come to the front desk and fill in a BOD POD slot.  We need to get that as organized and condensed as possible prior to the weekend of 27/28th.

Did you know that one of our members writes for a popular Paleo Blog?  Come to our Food as Fuel Seminar and get some professional tips from her.  Surprise surprise!

Origin Meals will be at the seminar with a food tasting.  If you don’t want to wait around, they are ready to take orders for drop-offs starting next Monday the 19th.  Go to their website to start eating REAL FOOD.  And don’t complain about quality food being too expensive.  Your cable bill is too, and that has nothing to do with making you better.  Just keepin’ it real peeps!

Sunday food prep.  Just add meat.

P1010512 P1010510

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Friday September 6, 2013

Posted by on Sep 5, 2013 in Blog |

Push Press at 70% of max, sets across (or find a decent heavy 5, sets across)

4 Rounds:
200m with a plate
12 Push Press (83/105)
25 V-ups (sub sit-ups, etc)

Finisher:  Mobility on the board, or work on something you know you need to. 3-5 minutes.

Our Paleo with a Purpose team is growing!  Time’s a tickin’, and there’s no sense in trying to figure out your own nutritional “brick walls” all on your own.

That’s no fun.  And so easy to bail on yourself.  Why go there?  And hey, do you have some friends that need a kick in the pants too?  Bring ‘em.

Origin Meals taste testing at the Food as Fuel Seminar along with some special guests and lots of info!

Register for the seminar HERE.

Full blown Challenge HERE.

Paleo Logo

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Thursday September 5, 2013

Posted by on Sep 4, 2013 in Blog |

Not Timed:

3 x Push-ups to failure

Glute Ham Developers (or variations)

Strict Toes to Bar with a medicine ball between your feet (4lb or 6lb and so forth)

For Time:
Row 1000m
100 Overhead Swings (20/24kg)
100 Double Unders

So….I ended up at a vegan website b/c I looked up cauliflower hummus.  Gasp!

But I found a really yummy recipe: Roasted Cauliflower Hummus.  If I find time to actually make something out of my usual grub this week, I’m going to prep it a bit differently (food processor, roast the cauliflower “rice”, then mash with ingredients).  That sounds WAY easier to me.

Roasted Cauliflower Hummus

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Wednesday September 3, 2013

Posted by on Sep 3, 2013 in Blog |

Back Squat – Heavy 1 sets across (NOT A MAX)

EMOM:  16 minutes
5 Challenging Back Squats (not climbing, stick with the same unless you need to adjust)
5 High Box Jumps
Alternate each movement.  With the remaining time you have left after each movement, hold a plank until the top of the next minute.

Did you know we updated our Training Resources page with mobility drills based on each joint and the lift that you are trying to improve on?

Overhead Squatting anyone?  (hint).

Casey has great “take-off” position.  Mike is showing a solid “pocket position”….and George is procrastinating Tuesday night’s barbell quarter mile walk.   :)

Barbell Carry

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Tuesday September 3, 2013

Posted by on Sep 2, 2013 in Blog |

1-1-1-1-1-1-1 @ 90%

For time:
Carry the equivalent of your body weight on a barbell 400m.
Then, 20 Power Cleans with it inside.

Finisher:  40 straight arm plate twists

I see several of you are going to be steppin’ up your game!  Registrations are coming in for the 6 week Paleo with a Purpose Challenge….and there’s going to be some old stagnant “PR carnage” by the end of it!

Not sure if you’ve got it in you?  Best come get informed at our Food as Fuel Seminar on the 21st.  We’ve got a special “guest”….AND a food tasting from Origin Meals!

Early bird registration ENDS on Friday, September 20th.  CrossFitters don’t procrastinate though.

Paleo Logo

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Monday September 2, 2013

Posted by on Sep 1, 2013 in Blog |


4 x Partner Resistance Sprints

9 Rounds:
5 Thrusters (83/105lb)
5 Strict Chin-ups
5 Burpees

Finisher:  100 Hollow Rocks

Bod Pod:  Be sure to put your name in a time slot this week for all you Paleo for a Purpose Challengers!

Granite Games spectator tix sold HERE. 

Remember, the gym will be closed that weekend (October 4-6th) probably from Friday afternoon through Sunday.  We will all be there, will you????

Father and son bonding time.  Peter and AJ!



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Friday August 30, 2013

Posted by on Aug 29, 2013 in Blog |

Front Squat
2-2-2-2-2-2 at 85-90% (or heavy sets across)

For Time:

Run 400m
20 DB Clean to Thrust, from high hang (30/40lb)
Run 400m
40 Renegade Rows (same DB)
Run 400m
60 Walking Lunges (same DB)

We have an awesome bunch of Athlete Labbers making their way to the Granite Games this October!

George W., Erin R., Jesse V., Tom C., Eric H., Coach Angela and Coach Beth

We need to show them your support!  Limited Edition T-shirts or burnout tanks available for pre-order until Friday the 30th, through the evening class at 5pm.  Whether spectating or competing, it doesn’t matter.  Wear it!

Pre-order at the front desk, price TBD, but it will probably be around $15, give or take a few bucks. 

ADDITIONALLY, with help from the Granite Games awesome sponsors; now through October 3, the affiliate who can spark the most spectator ticket sales will receive the following:

  • 1-Rogue Bar
  • 1-Rogue Bella Bar
  • 420 lbs Custom Granite Games Competition plates; (4)Each 25-35-45LB Plates
  • 1-35lbs DemonBell
  • 1-54lbs DemonBell
  • 1-72lbs DemonBell
  • 1-C2 Granite Games Rower
  • 1- Granite Games Box 20-24-30


Whhaaaat??!!  When you buy your ticket, the registration page will ask you which affiliate you are from.  Can we do it???

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Thursday August 29, 2013

Posted by on Aug 28, 2013 in Blog |

Overhead Squat – Climb to a 1 Rep

10 Rounds: Not timed, climbing
3 Snatch Deadlifts
3 Power Snatch (from JUST below knee)
3 Overhead Squat

Finisher: 25 barbell roll-outs with your bar

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