Xi XiaMember Profiles4 Comments

How were you introduced to Crossfit? About three years ago I was taking a class at Dishman Community Center; driving home I would pass a building that said CrossFit. I wondered what that was all about. One evening as I drove past it I glanced inside through the windows and saw all this great equipment, climbing ropes, plyo boxes, rings … Read More

Week 12 of 12

adminNews, WODsLeave a Comment

WARNING: If you cherry pick “long cardio” workouts for the purpose of losing weight, it doesn’t work that way! Monday Warm Up 1) Row 4 min 2) Squat Seq + frog hops 3) Easy jumps WOD Skill, aerobic capacity/power A. Broad Jumps: 10 min practice B. For total reps: 5 min Power Cleans @75% of your max 1 min rest … Read More


Xi XiaNews3 Comments

Murph is an OG Hero workout. It is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor’. The purpose of Hero workouts are to not just get a great workout or time – one should remember … Read More


adminNutritionLeave a Comment

Your adrenal gland is a small gland that has several important functions. It directly or indirectly regulates your stress response, the sex hormones, fat metabolism, electrolytes, and blood sugar regulation. The adrenals can be overworked in cases of chronic stress (from any cause), or if the period of stress extends too long, then they can become exhausted and unable to … Read More