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The leaves have turned, the air is cold, and it’s now dark at 5 pm. We’ve entered the holiday season, when life is busy and traveling disrupts our schedules. Workouts often suffer from food indiscretions the day before, or even the day of. Yet to make a trip to the gym is a feat worth celebrating. This typically becomes a … Read More

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Warm Up 1) Your choice – 4 min 2) Squat Seq/Flow 3) Death Stretch – 2 min/side (NO arching in back!) Mobility Prone Scorpions Death Stretch WOD A. Back Squat: 3 x 3 @ 30X1; rest 3 min + AMRAP in 8 min: 10 Power Snatches75/53 lbs 20 Pushups


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As many of you know, I started Crossfit in 2002. Just as now, it was a small, close-knit community — only the community was spread out across the country! Since then I’ve watched the Crossfit Games evolve quite a bit, and I’ve competed in several. The first incarnation was called the CrossFit Championships, and was held in Seattle in 2003. … Read More

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Warm Up 1) 10 shuttle runs @ EZ pace (gym length) 2) Bar complex, clean Mobility 70 Steps each: Blade, Heel, and Instep walks + DROM in Shin Stretch position + 10/10 Spinal Rocks to Shinbox Twists WOD 5 rounds @”race pace”: 10 Power Cleans 95/65lbs 14 Shuttle Runs – 10m 20 Box Jumps 20″ (focus on quick rebounds)