Friday, May 29th 2015
FITNESS, RX, RX+… OR MAYBE SOMETHING IN BETWEEN When we post the workouts we give three recommendations on how the workout could be executed. Fitness is generally for someone who has some experience with CrossFit and is proficient in the movements for that workout. RX is for someone with a good amount of CrossFit experience or is very proficient with a particular movement. And finally RX+ is designed for a competitive CrossFit athlete. However, these levels of difficulty are just guidelines to how you should approach a workout. There often are wide variances from one level to another. A great example of that is Tuesday’s workout. It called for 21-15-9 reps of Deadlifts and Rowing for Calories (my kind of workout). Fitness weights were 135/95 while RX was 225/155  That’s a huge difference!  RX might be way too heavy for you but Fitness might be too light. No problem! Just find the weight that is just right for your ability. Sometimes athletes searching for the best score will settle for Fitness… but that approach might not be best in achieving one’s fitness goals.  If you have any questions about how to scale the workouts to get your best results, please feel free to ask the coaches for advice. No matter which level you choose, the same rules apply: Once the workout has started be sure to work hard, do your best and maintain great (virtuous) form!
The 5:30am class looking absolutely ridiculous (but having fun!) doing bear walks…
]]>Thursday, May 28th 2015
If you’ve been to other CrossFit gyms, you know that we are lucky to have such great and brand-spanking new equipment. Â Now that we’re breaking it in daily, we just want to make sure we don’t damage or break it permanently!
It is a sad but real statistic that 22 veterans commit suicide every day.  During our WOD for Warriors we honored them all with 22 rope climbs in remembrance …
]]>Wednesday, May 27th 2015
You might notice we squat almost on a daily basis, or at the the very least in our warm up. Please know that all of those air squats and perfect lunges serve a much greater good. We are constantly striving for virtuosity (i.e. doing the common uncommonly well) in this foundational movement. Today’s workout will feature the overhead squat which puts great demands on keeping your torso upright in the squat and our weight in our heels. Don’t worry so much about the movement but attempting to find that virtuous squat.
STRENGTH/MOBILITY WOD
Thankfully we expanded the rig three days before Murph…
]]>Tuesday, May 26th 2015
Thanks to everyone who came out for Murph yesterday. Â It was an amazing day to reflect on those who serve, have served and connect with the incredible members of our community. Â We will be posting photos on Facebook shortly — so many great moments captured on film!
Hopefully you are all well rested, have hydrated and fueled your bodies properly (no, beer and jello pudding pecan cake don’t count!). We’re excited to dive right into another challenging week… starting with continuing to work on our Cleans!
STRENGTH/MOBILITY WOD