Two years ago, on October 19, 2013 Josh Everett, TrainHeroic, and the more than 350 boxes in the CrossFit community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke. This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world. This year, we’re upping the ante and doubling down our efforts to take the impact of the event to another level. Join us at the 9 & 10am classes as we perform a special WOD, “Luke” 5 MIN AMRAP 4 Power Cleans: 155 /105 24 Double Unders 10 Pull-UpsRead more

I remember when I first met Frank and Danielle, it was April of 2014 I think, and I had been emailing back and forth with Frank for a bit.  The two of them came in on a Saturday for an intro session, and it was just the 3 of us in the gym that morning.  I knew that Frank had dabbled in CF once before, so I knew I’d have to be on my game to “sell” the gym to the two of them.  When Danielle came in dressed head to toe in half marathon garb, I quickly realized I was up against a real challenge.  We did the intro session and I put on my best “running is cool too, I suppose, but you should really join CrossFit” face, and went at them with everything I had.  I couldn’t get a read on Frank, but I knew with 100%...Read more

Take 20 minutes to find a new 1RM snatch. This may be a power or a full snatch, but it must be in one continuous motion from the ground. (Coach’s discretion when it comes to pressing out or riding down) For the conditioning segment, deload the bar to 70% of your new 1RM. You’ll have 45 seconds to get as many power snatches as possible, then rest for 15 seconds. Then you’ll have 45 seconds to get as many push presses as possible and rest 15 seconds. Finally you’ll have 45 seconds to get as many front squats as possible and rest 15 seconds. Repeat another 2 rounds. Strength Take 20-25 minutes to find a 1RM Snatch for the day Conditioning 9 minutes, :45 work, :15 rest rotating through: Power snatches, 70% of 1RM Shoulder to Overhead, same weight Front Squat, same weight”Read more

Today is the classic benchmark chipper, Filthy Fifty. Brand new members may want to scale to 35’s – don’t underestimate this workout! Time cap will be 40 minutes. Recommended setup is to have stations where a bunch of KB’s are available in the same area, same for barbells for push presses, etc. as you don’t need one piece of equipment out for each person. “Filthy Fifty” For time: 50 Box jumps, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings, 53/35# 50 Walking lunges 50 Knees to elbows 50 Push presses, 45# 50 Supermans 50 Wall balls, 20/14# 50 Burpees 50 Double undersRead more

Why You Should Never Miss a Benchmark   Reschedule your conference calls; move your hair cut appointment, DVR your favorite show, whatever it takes, its “Benchmark” day at CrossFit.  We train day in and day out, we strive to improve ourselves a fraction of a percentage each day, and once in while we are faced with a test.  In CrossFit these tests are our benchmark WODs.   Today’s WOD is “Grace” and I’ve been crossing my fingers for packed classes all day.   30 Clean jerks for time might not look like a great “workout” on paper, and arguably it isn’t.  This is a test, a test of strength, endurance, and mental toughness.   As CrossFitters, we sign on for a fitness program that measures progress, and peaks our athletic potential.  If we were boot-campers, we wouldn’t care about our times and athletics performance, we’d just care about working up and arbitrary sweat,...Read more