Month: February 2019


Workout of the Day: I’m again not posting a workout here; I’ll make up something appropriate to complement whatever CFHQ announces for 19.2. Check in Wodify…I’ll post the WOD there at some point on Thursday night. “The magic is in the movement, the art is in the programming, the science is in the explanation, and …

1Mar19 Read More »


Workout of the Day: 21-15-9: Box Jumps Pull-Ups Dips Rx = 24/20; chin over bar; box dips. Rx + = 30/24; chest to bar; ring dips.   “Work capacity is to fitness what location is to real estate.” – Greg Glassman, founder of CrossFit


Workout of the Day: Heaviest weight through the following complex: 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats + 3 Jerks “CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard …

27Feb19 Read More »


Workout of the Day: EMOM(30): a:) :20, max reps Back Squat. Rx = 1/2 bodyweight. Rx+ = Bodyweight. b) :20 max cal Assault Bike. c) :20 max reps Hanging Knee Raise (Rx) or Toes to Bar (Rx+) “The kip is a transference of movement first generated in the horizontal plane, where it comes cheap and …

26Feb19 Read More »


The 2019 Open Season is upon us! This is a great workout to kick off the season: accessible to almost the entire population of CrossFitters, these are two fairly simple movements. This is CARDIO intensive, and much more a test of your lungs than of your strength. We’ll be running two heats in each class …

25Feb19 Read More »


Workout of the Day: I’m not posting a workout here, as I’m going to play it by ear based on what CrossFit announces. It’ll show up in Wodify before morning. “Although the world is full of suffering, it is full also of the overcoming of it.” ― Helen Keller  


Tonight at 8 pm CrossFit HQ announces the first workout of this year’s Open! Best thing happening in the tri-county area tonight is at Battle! Come hang out! Or better, whatever they say to do: do it! Nothing like a late night workout to kick the season off. Workout of the Day: The Other Total …

21Feb19 Read More »


Workout of the Day: CrossFit Games Open 18.5 Complete AMRAP in 7 minutes of: 3-6-9-12-15-18: Thrusters, 100#/ 65# Chest-To-Bar Pull-ups “Learn the rules like a pro, so you can break them like an artist.” ― Pablo Picasso


Workout of the Day: EMOM(32): a) 2 x Sumo Deadlift, add weight and record heaviest. b) :20 max cal Assault Bike c) :20 max reps GHD Sit Ups d) :20 max cal Row “Change the way you look at things and the things you look at change.” ― Wayne W. Dyer


Today we’re going to spend 10ish minutes working on Bar Muscle Up drills before moving into the WOD. Warm-up: Bar Muscle Up Drills Workout of the Day: 10 minutes, as many box jumps as possible. At the top of each minute (including 1st minute) perform 5 burpees. Rx+ = 24/20, no step ups. Rx = …

18Feb19 Read More »

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