The Team Up

Tomorrow is the last day to sign up for the Paleo Challenge! If you don’t have a partner, don’t worry! We can buddy you up with someone else who is flying solo.
If you are on an Intramural Open team and did not get a chance to do 16.6 yesterday, you can make it up during Open Gym on Saturday so that your team gets participation points! (And maybe even a top 3 score!)
31 March 2016
“The Team Up”
With a Partner AMRAP in 15 minutes
200 Double Unders
150 Ab Mat Situps
100 Wall Balls 20/14
50 Pullups
One Round=500 reps
*Break up the reps between partners any way


Today’s WOD is the last event of the 2016 Intramural Open! Every person participating in the Intramural Open who completes this workout (Rx or scaled) and logs their score on Wodify will receive a point for their team. Top 3 Rx male and female finishers will receive 3 points each for their team. There will be no spirit points awarded, however, wear your team shirt as one last HOO-RA!
Don’t forget to sign up for the Paleo Challenge! Last day to register will be Friday. Coach Alex will start emailing packets today so that you guys can start preparing for 30 days of awesomeness!
30 March 2016
For Time:
40 Deadlifts 225/135 *Corrected from Wodify
30 Front Squats 135/95
20 Shoulder to OH 115/75
*15 min Time Cap

Pain Caveman

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Great work yesterday on The CrossFit Total!

Saw lots of improvement yesterday in all areas!

Whether you put ten pounds on your back squat or hit ten pounds less than your previous back squat, but you had no pain in the lift and had full range of motion, both are ways to gauge improvement!

Back to work.


29 March 2016

“Pain Caveman”
For time:

50 Calories on the Rower
40 KB Swings 53/35
400 meter run
30 Goblet Squats 53/35
40 Burpees
50 Box Jumps 24/20

The CrossFit Total


With an awesomely successful Open in the books, it’s time to get back under that barbell.

Today we will be testing your starting base of strength. Don’t worry if it’s not where you want it to be right now. We are gathering information.

We will guide you through each movement.

What is super important here is that the maxes you record are your maxes without ANY deterioration in form and meeting the standards without question.

If you choose to step outside of these parameters, your development will be hindered.

Strength is a core necessity of fitness and a grossly lacking part of many “exercise” programs.


28 March 2016


“The CrossFit Total”
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

CrossFit Games Open 16.5

Straight up hats off to all the athletes who did it last night already.
I don’t think I’ve ever seen that face on Nick Dupuis before, Michelle surprised herself with a well executed plan, Alexandra lost to 2 years ago Alexandra by 3 seconds but has “made her peace with that,” Marcy made 65 lbs look like a toothpick….a really evil toothpick, Brent found the gas pedal near the end, and Brison PR’d by 3 minutes!
So here’s the deal. This is a different kind of WoD. It’s the end of the Open. It’s what I would call a hit it and quit it. Unless you’re on the cusp of regionals.
ALSO….there are a lot of us who could do this WoD Rx’d. But check it out, the fittest men in the world took about 8-9 minutes.
So here’s the guideline. If you can’t do the weight you want to do 21 times unbroken, and do it well, it’s too much weight. It’s a test of fitness. If you go over 25 minutes you made a bad decision. It’s 84 thrusters mixed with 84 burpees. To finish in 15 minutes you can take no more than 5 seconds per rep, for the entire workout. So be reasonable, be efficient, have fun, and finish with nothing left in the tank!!!
We have a lot of classes available to get it in today, including noon. We would love to not have to work tomorrow if possible…but if it’s really the only time you can do it we are willing.
Please let Josh or Alex know that you can only do it on Saturday morning and we will accommodate you. If we don’t get any requests, we won’t be opening. CFSL will be open from 10-12 on Saturday morning as an option as well.
Now…show us what you got!!!
25 March 2016
CrossFit Games Open 14.5 and 16.5
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees