Hannah Montana


Yesterday we did some handstand holds and last week we did some forward rolls. Some of you guys have some issues with dizziness so I wanted to take a second to explain what those movements train and why it’s important. We are training what is called the vestibular sense.

So What’s the vestibular sense?

The vestibular sense responds to a change in your head position or having your feet lifted off of the ground. It also contributes to balance and equilibrium.

And why is it important?

Vestibular input is important because it helps you maintain balance and trunk control and also helps you successfully interact with your environment for fine motor, visual motor (e.g. tracking a moving object), gross motor, sports activities and self-care activities (e.g. tilting your head back to rinse shampoo out of your hair, or maintaining composure after something like a car wreck or fall).

What A Time To Be Alive


Congratulations to Stephen Ancelet who not only PRed his Fran time yesterday but also finished in under 3 minutes at 2min50sec! Who else PRed their Fran or Fit Test, or did it Rx for the first time?? (Photo cred: Mike Buck Photography)

29 September 2015

“What A Time To Be Alive”

18 minute AMRAP

10 Burpees
15 KB Swings 53/35
20 Box Jumps 24/20

Fran or Fit Test


Yes, we do! #supportthetroops #cfbb #trainlocal


28 September 2015



Thrusters 95/65


“Fit Test”


Row 500m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups



Good catch. Great finish.

24 September 2015


AMRAP in 15 minutes

10 Push Press 115/75
10 Hang Cleans 115/75
20 Lunges in place

The Pirate Escape


Darth Nader

23 September 2015

“The Pirate Escape”

In order to achieve CrossFit’s claim to elite, you have to participate in all forms of CrossFit workouts.

This sometimes means long, sometimes short, sometimes light, sometimes heavy, sometimes lightning fast, sometimes gruelingly slow.

But all of these things added together produces a fitness that is unrivaled by any other program or methodology.

Today sucks. But it is an absolute essential to achieving well rounded fitness.

The way it will work is our veterans and strongest rowers will go first and set the bar while you newer guys get some in depth rowing coaching using the vets as examples. Then the newer guys and girls will take a stab.

Due to various constraints there will be little time for warming up. That’s ok with this particular workout.

My recommendation is that you all row a medium intensity 150m, then a 1min break followed by a fast paced 200m. Then step off the rower, loosen up, and prepare yourself to get after it.

There will be 2 options. A 3k and a 5k. If you hit 3k and your coach legitimately feels like you got the intended stimulus or have slowed considerably from the pace you began at, stop here.

If you are on a good pace and feeling strong continue to 5k.