Wednesday 7/13

Tabata Push-up
Run 2 Miles
Bottom-to-bottom Tabata squat

The CrossFit Games are right around the corner! As many of you know, Dave is Scoring and Timing Manager for CrossFit events and will be leaving the Friday before the Games to help with preparations. This year, I am fortunate enough to be able to volunteer at the Games again and will be traveling with Dave down to Carson, CA, which means we will both be away from the gym for a little over a week. Thankfully, Calvin still be around to coach and Laura will be filling in for us so there shouldn’t be any impact on our class schedule. We are very fortunate to have such great coaches that we can depend on! Though we are bummed that we will miss the workouts planned, like the back-to-back-to-back “Fran” training triplet. 

If you are interested in watching the Games, you can stream it via or hang out after class and watch it at the gym. You may even spot Dave, Sam or Mike D in the background! 


Tuesday 5/17

Shoulder press


Caption Contest Winner! 

 Courtesy of @thedavecastro via Instagram 
Courtesy of @thedavecastro via Instagram 

Over the weekend Dave found himself in the middle of a “candid bro moment” between Josh Bridges, Dan Bailey and Dave Castro, which gave us this gem of a picture, which later prompted a meme…


So we held a caption contest with some solid captions ranging from people taking a jab at Josh Bridges’ questionable range of motion during the Open, to Dave’s disdain for chalk on the floor. 

And while I could not compete in a competition that I am judging, I couldn’t help but do this…

While there were some really strong entries, ultimately the winner is Chad with:

Chad, you can pick up your can of sparkling water and free roll of tape next time you are at the gym. 

Saturday 3/19

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 225/155  135/95
55 wall-ball shots 20/14  20 to 9ft/10
55-calorie row
55 handstand push-ups / hand  release push ups

Who is ready to deadlift? As before, the doors will be open at 8:30 with the WOD and movement standards brief at 9. We are looking forward to seeing how the team costume challenge turns out!  


Tuesday 2/2

Bench Press


Max rep at 135/95 or 60% of 5 rep


Let’s talk about the CrossFit Open. Yes, yes, yes, I know we have already talked about it a ton already, but this year is going to be different! We are going to run an Intramural Open.

The Open roster will be divided into 5 teams. Each team will have a captain, who will choose a team name and help keep their team motivated. Teams will be chosen at random on Feb. 18th, a week before the first WOD announcment. Each week, athletes have the opportunity to earn points for their team (see below). The point system has less to do with how well you perform and instead emphasizes participation and attitude.

The opportunity to earn points each week:

  • 1 point per athlete for completing the Open WOD and submitting their score on time.
  • 1 point per athlete in the Top 3 (Male/Female) within the gym in either the Rx’d/Scaled division.
  • 1 point per athlete who PR’s. This PR is based on either the results of a repeated Open WOD or an Open WOD that includes an element that could result in an easily defined PR. Examples: A new weightlifting PR as a result of an Open WOD like 15.1b or 11.3.  Or achieving a first time double under, pull up, T2B, etc. 
  • 5 points per team for team spirit. Get creative! Choose team colors, make signs, come up with a team anthem. Each week Dave, Amy and Calvin (who will not be on a team) will award points to the team with the most spirit.
  • End of the Open Bonus! One point will be awarded for each team member who completes and submits a score for all Open workouts.

While everyone is encouraged to participate in the Open, only registered athletes can contribute points to a team.

This will not change the way in which we will run the Open. But we hope that this helps to put the focus of the Open where it should be, on trying hard and being part of the community.

Saturday 1/16

3 Power Clean @ 205/135
9 Burpee over the bar
12 Pull Up

February 1st our monthly rates will increase. If you are currently a member (you have a paid, active membership), this will not effect you.
However, if you have taken a break from the gym and are thinking about getting started again, now is your chance to lock-in our current pricing.


The Best Investment You Will Ever Make

By Kolin Theede

How gym memberships pay for themselves in the long term.

Most people do not think that they will ever get anything directly back from the money they pay for a gym membership. That is why a cheap membership to a “globo” gym seems like a great option for many. Only $10 a month seems like a fantastic deal, especially in comparison to a CrossFit membership that can range from $135-$200 a month. Paying so much more doesn’t make much sense, until you actually look at what you get out of both memberships.

The $10 membership is cheap and that is what’s appealing about it. Past the price, however, it offers very little else. Often times these cheap memberships go without being used after the first few weeks. This can be for multiple reasons, but usually it has something to do with lack of motivation or direction. Sure, you have access to a huge gym full of fancy machines, but most people don’t understand how to use them or don’t have someone to use them with. So instead of using the entire facility, most people tend to flock toward the cardio equipment. The treadmills and bikes are easy to use and approachable for most people who have little experience in the gym. So for $10 a month, most people are either not going to the gym at all or going a couple times a week to use a cardio machine for 15 minutes. This usually just leaves people frustrated with little or no real results.

On the other side of the coin is a CrossFit membership. These memberships can range from $135-$200 a month. This is a drastic difference and the price alone tends to drive people away. People think that paying so much for a gym membership must be a rip-off, but that is not the case. If you find a well run CrossFit gym, you should be in a class with a coach to athlete ratio of about 1:12 or less, in most cases. That coach should lead those athletes through a proper warmup and workout, not only telling the athletes what to do, but helping them understand the movements. A good coach will help athletes choose the proper weight and make sure they are performing the movements correctly. This is the exact same thing that a personal trainer would do at other gyms, except they would charge A LOT more! The average cost for an hour of personal training is around $50 and can be upwards of $100 depending on the gym. To see results, someone needs to be in the gym at least 3 times per week. That means to hire a personal trainer at another gym, you would be paying at least $600 a month! For far less than that you can receive the same style of coaching and have access to much more than just an hour a day.

Having a trainer watching you and correcting movement should keep you moving in a safe manner. This will cut down on injuries and keep you in the gym longer. Also, it takes the thinking out of the gym by having a trainer. All you have to do at a CrossFit gym is walk through the door, the rest should be taken care of. The workout is already well thought out and prepared so there is no guesswork involved. It can be very frustrating trying to think of a workout if you have no direction, but now that is not an issue.

To continue, click here.

Saturday 12/26

5 Rounds for time:400m Run
15 Overhead Squat 95/65

5 Tips for Getting Back Into Exercise

by Lisbeth Darsh

“After a break, how do you motivate yourself to get back into the gym?”

This question popped up on an “Ask Me Anything” session I was doing recently. It’s always a good one, because we all face this situation at some point.

Breaks are inevitable in our routine and our lives. We’re human. We get sick, we get injured, we get tired, we get busy. And so we end up out of our movement routine (whether that’s in the gym or on the trail or in the pool, etc.) and we have to find our way back in.

Sure, there are people who never miss a workout. They’re probably those kids who never missed a day of grammar school or high school, too. And they might be the folks who show up at work when they’re feverish or blowing snot all over. But the rest of us are human. And we miss a week or a month or … years.

So, how do you get back into activity after a period off?

1.) Show Up.

It’s simple, but it’s the start. All the motivational books in the world won’t help if you never get off your couch. Stop researching and thinking and preparing, and go do something TODAY. Your clothes don’t have to be stunning, your plan doesn’t have to be flawless, your nutrition doesn’t have to be perfect. You just have to get moving.

To continue, click here.