Leading the Pack!


So we are 3 weeks in to the 2014 CFW Games and it has been awesome to be a part of so far.  Each athlete has displayed great heart and determination through 3 tough WODs.  Keep up the good work!  If you have not been out to spectate and support the community yet, come out Friday at 6:30 pm and watch 14.4.  Congrats to all of our winners, some of you are taking home some serious cash.  I think Westin Combs is pretty much the first professional CrossFit Kid.

Registration for Saturday’s Snatch Clinic opens TONIGHT!

Click The Button Below for Saturday Weightlifting


Today: 3/25/2014

AMRAP in 5  mins

5 Power Snatch (135/95)

10 Wall Balls (20/14)

Rest 2 mins

AMRAP in 5 mins

5 Squat Clean (135/95)

10 Box Jumps (24/20)

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Olympic Lifting Seminar, Snatch Clinic, Gymnastics Clinic


There is a lot going on around CFW and plenty of opportunities to work on your skills, build strength, and attack weaknesses.  All of these classes are capped so be sure to pay attention to when registration begins.  You can register for all on Zen Planner.

Olympic Lifting Seminar:  Registration will open tonight at midnight on Zen Planner.  Check the link or details.  This seminar is capped at 16 athletes.

Snatch Clinic: Dan will be leading our 90 min snatch clinic this Saturday.  Registration will open Monday evening at 9pm.  Register quickly as this clinic is capped at 8 athletes.

Gymnastics Clinic: This will be a similar format to our weightlifting clinics and have the same prices.  Classes will work on gymnastics skills and strength movements.  Sundays at noon and 2 hours long.  Registration opens Monday evening.

Today: 3/24/2014

Baseline Check-In

Row 500m

40 Squats

30 Sit Ups

20 Push Ups

10 Pull ups


3 RM Back Squat

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Another curve ball















You may swear once or twice but, hard things like this need to be practiced and mastered.  While working with coach Sara I had a lot of trouble with this movement and am far, far from mastering it.  BUT, learning it instead of ignoring it has gotten me a few steps in the right direction.  Se what I did there with the “steps”?


10am skill

Handstand walks


3 rounds

30 Double Unders

10ft Handstand walk to wall


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Call out time











We’re going to try and do something we’ve never done on a Saturday before.  We’ve never put pressure on ourselves.  What I mean is that when we do a team or partner WOD we obviously put intensity forth but, what does that mean?  Have you ever felt like “oh, crap we might lose” probably not.  So, we’re going to try and turn it up a bit.  We’re going to do teams of 2 for the following workout but before you go you’re going to be matched up with another team of two that is going to try and beat your time.  The team that goes first will be determined by a coin toss. They will perform the workout and the second team will then try and beat the first teams time.  SO you can’t just do the workout and hope is was good enough.  Now, you have to make damn sure you went for it to make sure your team wins.  The coach will make sure things are fair before moving on.

Oh, losing team does 150 burpees as a pair


50 Thrsuters (95,65)

50 Pull-ups

35 Thrusters

35 Pull-ups

22 Thrusters

22 Pull-ups

11 Thrusters

11 Pull-ups



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It’s only awkward if you make it awkward when talking about slippage.  We talk a lot about the bar position when doing anything overhead.  The bar NEEDS to be on the rack position like pictured above.  The shoulders shrugged up into the bar, elbows under the bar but not too far forward.  What we don’t talk about too much is when you dip too quickly and allow the bar to slip down about an inch or so from the rack position.  If the athlete drops down too quickly the bar will move and it’s only got one way to go, down.  I hope you can visualize the obvious; if the bar is going down while you’re trying to get it to go up then something is wrong.  So, you see now how you’re going to need to keep the bar in position and lower yourself WITH the bar.  Don’t drop under it.



HPC (115, 75)

Wall Ball


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What the F are they doing?











Some of you who take the mile long walk to the water fountain may see the conjugate strength class doing some weird stuff.  This time they were floor pressing.

The Floor Press.  Why Floor press? The floor press will increase your bench and pushing movements with no question.  It will help the ever so tough lock out that may be the hardest part of the bench press, itself.  Also, the triceps are being taxed way more than a regular bench press and will build mass as well as power in these muscles. The floor press isn’t a full range of motion movement but, having to lower the weight down to the floor, stop on the floor and then push that weight back up is extremely difficult.  This movement is much like the box squat when you lower weight, stop on an object, let the weight dissipate into the object and reverse the power back up.  Explosive power and sticking points is what we’re working here.  You may see these movements be done with chains as well. This is called accommodating resistance which, in essence is making the weight heavier at the top of the movement and lighter at the bottom.  Science.


You’re going to take about 10 minutes to warm up to a snatch about 90% of max.  Then:

5 rounds:

3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)

1 Snatch IMMEDIATELY after the 3 rounds

*Cindy rounds should be done at max effort, MAX effort

**The snatch needs to take place within 2-3 seconds of the last Squat on the 3rd round of Cindy.

This is meant to be hard.  Lifting weights when metabolically challenged is. not. easy but, must be done.

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Thanks to your friends











I hope everyone that has gotten into the Saturday clinic so far is enjoying it.  There have been some great comments and messages about how beneficial they are.  Unfortunately, we are sold out for this Saturday’s clinic.  Lloyd will be teaching the Jerk and all the accessories that will make you better that this tough movement.

We would like to thank everyone that participated and brought some friends to last weeks bring a friend days.  We thoroughly enjoyed meeting your friends and family and watching some of their reactions to how fit you actually are.  We have sent a thank you note to the friends you brought so if they haven’t unfriended you then please let them know they have an e-mail from us.


1Rm Jerk


5 rounds of

10 Sumo Deadlift high Pull

10 burpees

*As RX’d this should take 5 minutes or less.  That’s right.


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Saturday Clinic Registration













The Saturday clinics are off and running and are a big hit.  We were full last week and we expect they will continue to sell out.  This week Lloyd will be conducting the 90 minute clinic on the Jerk and everything involved.  Gold members still need to log in and reserve a spot even though these are free for gold members.  If you would like to attend these clinics as a basic, bronze or silver register using the button below.   Get in before it’s sold out!!





21, 15 and 9

Deadlift (135, 95)

OHS (135,95)

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A picture says a thousand words


This picture is one of may favorite from last week.  I posted this on Facebook and got a good amount of likes, comments and shares so I’m assuming you like it as well.  I don’t like it because someone is suffering through a tough workout.  I don’t like it because there is another person pushing that said sufferer through to the next rep.  I love it because Steven is encouraging his Dad to keep pushing.   I love it because I remember Rick Johnson being very adamant about CrossFit not being for him.  I love it because there are so many other stories exactly like this one.  Parents cheering on their kids, KIDS cheering on their parents is something you don’t see all the time.  I love how deep CrossFit and our gym goes in to some peoples lives.  How far can you track CrossFit in your life?  Where did you hear about it?  I know you see all you long lost friends getting into CrossFit as well.  How many ways can you count the degrees of separation with CrossFit?


2 Cleans, 2 hang Cleans and 2 jerks.  As heavy as possible for the load.  You can drop the weight at any time but don’t take time to recover.

Then:  Coach led core work

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Skills Pay The Bills


So, CrossFit recognizes 10 General Physical Skills: Cardiovascular Endurance • Stamnia • Strength • Flexibility • Power • Speed • Coordination • Agility • Balance • Accuracy

Our goal is to build well-rounded athletes. Therefore, all ten of those skills need to be as level with each other as possible. You should be as strong as you are flexibility, as powerful as you are accurate, as fast as you are coordinated, and so forth. Often we test the symmetry of these skills through WODs. Every once in a while, we’ll test these skills individually. At 10AM, we will have a “Skills Test”. It’s a great way to identify our weaknesses.  These tests will be revealed moments before you have to perform them so be ready for anything. If you think you’ll need anything – jump rope, knee sleeves, lifting shoes, tape, gloves, sunglasses, belt, – bring them.

TODAY: SUN, MAR 15, 2014





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