The Bottle Rocket


The Rx designation in CrossFit is a pretty big deal. Making it to that level at least in the majority of the workouts should be one of your primary goals. This is accomplished one movement at a time.

Your trainers are experts in scaling and modifying movements. These scales and modifications are not intended as permanent alternates to Rx movement. They are intended and specifically selected for there ability to progress you to Rx movements. You should not have the mindset that you just have to do ring rows instead of pull-ups because you can’t do pull-ups. You are supposed to be doing ring rows SO THAT you can do pull-ups.

At CFBB/CFSL our goal is to make Rx athletes because this is where the full impact of the CrossFit program lives. When we have gotten you to that level, you have achieved something pretty amazing.

There is something you can and must Rx in every workout however.

You must Rx your effort.

Rx’d effort will not look the same for everyone on the whiteboard but it feels the same for everyone who does it. Rx’d effort is 100%.

When you start Rxing your efforts, you’ll be amazed how quickly you start Rxing your WoD’s.





28 October 2015

“The Bottle Rocket”

5 Rounds for time

25 Plate Overhead Lunges 45/25
25 Pushups

The Joker’s Punchline


Are you one of those athletes that needs to know a time or score in order to push yourself?

It’s okay if you do! I know I like to know a score to beat especially in competition.

Or can you push yourself without knowing a score to beat?

Being able to push yourself to the limit in a workout and just doing your best without having a line to pace yourself off of…

What I am getting at here is that it’s always and forever will be. YOU against YOU.

So impress yourself today, you’ll impress others in the process.

Back to work.

~Jordy G.

27 October 2015

“The Joker’s Punchline”

12 minute AMRAP

42 Double unders
21 Burpees
12 Chest to bar

The Rebellion


All personal growth is preceded by self acceptance. Step 1 of any worthwhile program is coming to grips with where you currently are. It doesn’t matter where that is, just that you know where it is.

You can start this process right now, very simply. In CF we have 3 modal domains.

1. Gymnastics
-bodyweight exercises (pushups, pull-ups, TTB, muscle-ups, box jumps, burpees)

2. Weightlifting
-external object exercises (all the barbell, med ball, dumbbell, kettle bell exercises)

3. Monostructural
-cardio/engine exercises (rowing, running, double unders, swimming)

Rank these now in order of your strongest to weakest, then begin really focusing your efforts on your weaknesses.


If weightlifting is your weakness, you need to get your technique to acceptable ASAP, and then you need to stop putting the same weight on the bar every workout. Add some 2.5’s or something but make it more difficult.

If gymnastics is your weakness, use fewer bands. Step further under the ring rows, use a lower box. Challenge the movement every time it comes up again. You shouldn’t be doing exactly what you were doing a month ago. Also, consider if you should make efforts to reduce your body fat. 20 lbs make a drastic difference in gymnastics. But even 5 lbs can cause limitations.

If its monostructural, there are 4 main limiters. They will effect the above as well, but its mostly noticeable here.
1. Nutrition (paleo)
2. Sleep (8-9 undisturbed hours)
3. Bodyfat (get that weight vest off)
4. Mental Toughness (think like Rocky)

The correct answer to that voice in your head telling you to walk or slow down is….”Not today.”


26 October 2015

“The Rebellion”

For Time:

Clean & Jerk 135/95
Back Squat 135/95

Refresh Rate


Mascot Material

23 October 2015

“Refresh Rate”

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
15 pull-ups
15 ghds

(CFBB – across the lot to the grass and back in, CFSL – toward the tree to where the driveway meets the lot and back, not down the driveway)

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Rx+ option to sub 5 Bar Muscle Ups or 10 Chest to Bar for the pullup portion.

Completed Sprint = 1 rep



Happiest of birthdays to one of our 5am warriors, Mrs. Heather Mequet! Two of our other members, Joy and Leanne, gave her a veggie basket… How sweet!

22 October 2015


7 Minute AMRAP

30 Double Unders
10 Burpees