Today we are introducing a new form of torture. I mean a new movement. Actually it is just a bit of a modification to an old one. The Kb G2O, or kettlebell ground to overhead: it is a kb swing with the added caveat that the kb must touch the ground between reps. This movement is a little more difficult [...]

The 4:30 class has been rocking the past 2 days! Monday we had 13 participants and yesterday we had 10 people come in and just get after it. I absolutely love the “organized” chaos that happens at 4:30 every day.   The CrossFit Games are coming up. We are NOT a gym that makes a big deal about competitions, and [...]

Check out Tomi getting her 1st rope climb yesterday!   Good news Conviction CrossFitters: we have added a 6pm class on Mondays and Wednesdays!  The new class time should allow a few more people to be more consistent with their WODs and maybe even attract a few new people. Catalyst Class consequently will move to 7pm instead of 6pm.   [...]

Only two more days of “project suck it up”. Keep it up guys you are all doing great! I know several of you are very close to making the push up goal. You will get a few of the push ups out of the way with the WOD. I’m pretty sure that I am sick of push ups.   WOD [...]

Days like yesterday make it fun to be a coach. The workout wasn’t too technical, but it definitely wasn’t easy either. Just one movement. Over, and over, and over. You all did great. It was so much fun to see everyone go for that extra round, and usually get it! Special shout out goes to Matt Anderson who got 15 [...]

WOD Death By Power Cleans 95/135!

WOD   3 Rounds for Total Reps 1 min Kb swing 35/55 1 min sprawl 1 min sit up 1 min wall ball 10/20 1 min rest

Strong   Deadlift 5-5-5-5   WOD   15-12-9-6-3 C2B Pull Up Box Jump 24/32  

WOD   Power Cleans 5-5-5-5   AMRAP 5 3 Power Clean 105/155 6 Push Up 9 Air Squat

So Andy turned 40 ish on Monday and had requested some rowing, burpees, and double unders for his birthday WOD. Due to some scheduling conflicts, we pushed his workout to today and threw out all of the aforementioned exercises. Andy was made in the 70′s and joined Conviction CrossFit within the first week of us opening. It might have even [...]