Wednesday 12/30

Weighted Pull-up

Weighted Pull-up 5-5-3-3-1-1
*After each set perform max effort L-sit

*** Schedule Reminder***

This week we will be have only 6am and 9am classes Thursday 12/31 and CLOSED 1/1. Regular classes will resume Saturday.

Just like last year our classes will be officially closed on New Years Day – however – if you’d like to get a workout in at 9am, Noon or 4pm and join some of us that will be training that day here’s the schedule:

3 Rounds for time:
10 Deadlift @ 275/185
50 Double Under

For time:
1K Row
50 Thruster @ 45/35
30 Pull Up

For time:
Power Clean @ 155/105
C2B Pull Up
Kb Swing @ 53/35

It’s an open invitation to join in on the workout for any/all of the times above. It’s a great way to ring in the New Year!

Below is the original post that went up through

Last Chance Online Qualifier

May 30, 2009 6:00 AM

Posted in The Games »
74 Comments » on this entry

RockyMtVidDL.jpgThere is one last chance to qualify for the 2009 CrossFit Games.

Below are three workouts chosen from the pool of regional qualifiers. All three must be completed before 0600 PDT on May 31st, 2009. They can be performed in any order, spread out throughout the 24 hour period. All three workouts must be videotaped.

Workout 1 (from the MidAtlantic Regional Qualifier)
3 Rounds for time of:
10 Deadlifts (275lbs men / 185lbs women)
50 Double-unders
For a video description of the standards, click HERE (note that the description of this workout starts at 2:00 into the video)

Workout 2 (from the Canada West Regional Qualifier)
1K Row
50 Thrusters (45lb barbell men and women)
30 Pull-ups
For a video description of the standards, click HERE (WOD 4 in the list)

Workout 3 (from the Northeast Regional Qualifiers)
10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:
Power Cleans (155lbs for men / 105lbs for women)
Pull-ups (Chest to Bar)
KB Swings (24kg men / 16kg women – A 55lb DB men / 35lb DB women can be substituted if no kettlebell is available)
Description of the standards video … [wmv] [mov]

Video Rules
The videos must be completely unedited and uncut from beginning to end. Any evidence of tinkering will instantly disqualify the athlete. For a general description of how to video, see here … [wmv] [mov]

The video is solely for documenting the workout. The camera should be positioned so that proper range of motion can be determined. Use a tripod if at all possible. Move the camera as little as possible to ensure proper coverage.

An additional person with a stopwatch must be in the frame for the whole workout (the stopwatch does not have to be visible). The time on the stopwatch should be presented to the camera at the end of the workout. There should be one obvious close up of the weights to validate official loads.

Special consideration for Workout 2 (Jackie). You must show the rower monitor at zero for the start. Without cutting, the athlete must be shown initiating the row, and at the end, the camera should show the monitor at 1000 meters or more. A description of this last part is in the How To Video.

The videos must be uploaded uncut and unedited to a public forum. Vimeo is our first choice, but YouTube or any other public arena is acceptable. You can upload each workout separately or put them together, your choice.

To be considered for the Last Chance Qualifier, you must email your times (each workout alone and the total combined for the three) and the link(s) to the video(s) before 0600 PDT on May 31, 2009.

We are expecting hundreds of submissions, so there will be little to no tolerance of missed guidelines. Questions can also be addressed to


Wednesday 12/16

7 rounds for time of:

7 Power Clean @ 95/65
7 Thruster
7 Bar-facing burpee


Today’s workout comes to us directly from the mothership, While we certainly don’t expect anyone from the gym to throw down a time quite as fast as these two, sometimes it’s good to be reminded just how fit the top CrossFit athletes are, and how they got that way. Lots and lots and lots of hard work, good food and recovery.

Saturday 12/5


“Cut the ‘Bull’ ”

For time:

200 Double Unders
50 Overhead Squats 135/95 lbs
50 Pull-ups
Run 1 mile


It’s the last Community Day of the year. Your last chance in 2015 to bring in someone from outside the gym to experience what you do on a regular basis. Don’t miss out!

Monday 11/30


3 Rounds each for time:
500m Row
20 Toe 2 Bar
20 Kb Swing @ 53/35

Rest as needed between efforts


Hey guys it’s Calvin here. It’s cold again. Yaaaaaay!

I personally love the colder weather versus the constant beat down of the sun that is summer time. That being said I realize that making it into class (especially in the morning before the sun rises) can be a bit more difficult when it’s cooler outside.The bars are cold, your bed seems much nicer than a gym floor and let face it, it can be difficult to thruster in a parka.

However, just know that the coaches take note of these things and we are here to help. Getting a good and proper warm up is one of the ways to beat the chilliness and really get ready for the WOD. I know that since the temperature has dropped I’ve been devoting a chunk of time to my own personal warm up ( I’m also a tremendous procrastinator.) When we begin class we strive to get you guys good and warm before we do anything with high intensity. So even if it’s rough in the beginning, you’ll be just fine by the time we’re done. Below is a pretty elaborate and fun warm up. Don’t be surprised if some of the stuff you see shows up in class at some point.


Wednesday 11/25


For time:
150 Wall Ball @ 20/14

***Thanksgiving Schedule***

As in years past we will be closed Thursday/Friday the week of Thanksgiving, and re-open on Saturday for normal hours. Enjoy this time with your family!

It’s the last workout before Thanksgiving so you know we have to give you something to think about during your time away from the gym. What better way to do that than with a couple wall balls?

Monday 11/23

Handstand Push Up
Work to max deficit for 5 reps


30 Muscle Up for time

***Thanksgiving Schedule***

As in years past we will be closed Thursday/Friday the week of Thanksgiving, and re-open on Saturday for normal hours. Enjoy this time with your family!

Gymnastics is the fitness base upon which everything else we do in the gym is build. Put most simply, gymnastics is just the ability to control your own body in space, and it’s something all of us could stand to improve upon.

The cool thing about working on gymnastics skills is that once you gain better strength, awareness and control of your own body it’s pretty likely that you’ll be able to move better when you’re holding onto something (weightlifting) as well.

Thursday 11/19

11.1 & 14.1

10 Min AMRAP

30 Double Under
15 Power Snatch @ 75/55


***Thanksgiving Schedule***

As in years past we will be closed Thursday/Friday the week of Thanksgiving, and re-open on Saturday for normal hours. Enjoy this time with your family!

This workout was the first ever CrossFit Open workout and it was repeated in 2014. Because of that it holds a special place in may peoples minds since it kicked off the current incarnation of the CrossFit Games. It’s also a hell of a workout.