FGB6 Recap

Thanks to all those who attended Fight Gone Bad, and congratulations to anyone who completed the workout. There’s something special about pushing through the adversity of a difficult workout like that. It was truly inspirational to watch people dig deep within themselves to get that extra rep or two — to keep working when every fiber in their body is telling them to quit. It was fun to watch and be a part of. CrossFit really brings out the best in people.

And let’s not forget that the proceeds from the event went to a really great cause.

Thanks also to KNBN NewsCenter1 for coming out to cover it. Video of their story can be found here.

Anyone else already looking forward to next year?


WOD Monday Sep 19, 2011

10 kb snatch (35/25) (total — 5 per arm)
15 incline pushups
20 overhead walking lunges (45/25) (total — 10 per leg)

6 rounds

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Burpee Challenge

This post is for the two or three of us who haven’t bailed on the burpee challenge…

The last day of the challenge is Saturday, Sep 17. That’s also the day of Fight Gone Bad.

Crazy Kelly, the organizer of the burpee challenge — and just about every other challenge and support group that I can think of — will be out of town on the last day.

Due to Kelly’s absence and FGB, the official last day of the burpee challenge will be Tuesday, Sep 20. If you didn’t participate in the challenge, don’t worry, you will still be able to enjoy 75 burpees for time with those who did, because it will be part of Tuesday’s WOD.

Yes, I said enjoy.


WOD Tuesday Sep 13, 2011

Part 1: WOD

Power Cleans (135/95)
Bar-facing Burpees


Part 2: MobilityWOD #8

(Note: There is more information in the MobilityWOD than just the video. Click the link above to go directly to the MWOD post.)


WOD Monday Sep 12, 2011


100 pullups
100 pushups
100 situps
100 squats

For RX you must complete all reps of each exercise before moving on to the next.


Monday Schedule

The gym will be open on Labor Day at 530am for a group class and then from 2-4pm for open gym. What better way to spend Labor Day than by laboring through a CrossFit workout? Come on down.


WOD Friday Sep 2, 2011

Run laps for 6 minutes
Rest 1 minute
Double unders for 5 minutes
Rest 1 minute
Burpees for 4 minutes
Rest 1 minute
Jumping pullups for 3 minutes
Rest 1 minute
KB swings for 2 minutes (55/35)
Rest 1 minute
Deadlift (225/185) for 1 minute

Your score is the total reps accomplished in all exercises



Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.

— William Ernest Henley


WOD Monday Aug 29, 2011

Front Squat 10-8-6-4-2


2 box jumps
4 kb swings (55/35)
6 double unders

AMRAP in 18 mins

Add 2 reps per exercise each round

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