A Plan For Results

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Today, March 25th, 2014 marks our 9th year as a CrossFit affiliate. Back in 2005, we were one of only about 25 Crossfit gyms in the world. I originally opened the gym in a small sub-leased space and it was my “hobby” after my full time day job. We were a small, very tightly knit community back then – both … Read More

Block 4 / Week 16 of 16 – Competition March 24-30

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Weekly Priorities Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2 Monday 1 – Rest – Wednesday 1 – Rest – Friday 2 Priority #1 Monday Warm Up 1) Your choice – 5 min 2) Squat Seq WOD Block 4/Week 16 of 16 – competition Strength, Strength Endurance A. Front Squat: 3 x 3; rest 2 min + … Read More

CrossFit Open 14.4 Strategy Guide, Tips & Tricks

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At the bottom of this post, the true 10 foot and 9 foot mark at the gym are revealed! You will be excited 🙂 Also, a clear reminder on judging what is a legit depth “hip crease below parallel” squat for the wall balls. I really like CrossFit Open 14.4 Since the excitement was sucked out of the room with … Read More

Weekly Planning For The Training Block After The Open

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Last week, I wrote a short post about the upcoming training block following the Opens. If you missed it, you can find it here. This week, I want to give you some more information about how to schedule your training week through this phase to work toward your goals. If you normally come 3 days per week, then you’ll want … Read More