It’s amazing to see how strong everyone has gotten through our last strength cycle. I bet some of you didn’t even know we were going through a strength cycle! Well you were. Anyways, we will be hitting some more heavy singles on some lifts over the next couple of weeks and then start back up and continue to get stronger! [...]

Happy birthday Jenny Boensch! Today you turn…older. But look on the bright side, you’re getting stronger! For those of you who don’t get to work out with Jenny, she’s been making some amazing progress lately. She used to struggle a little with pull ups, and now I think she actually looks forward to seeing them in a WOD. She’s also [...]

I know a few of you were on to my plans of a crazy wod outside involving The Hill, but due to the rain and mud we will wait a few days. Congrats to Mara and the new Harner.  We can’t wait to see you back in action. Imagine cool pictures and videos of you all doing some strong work [...]

Sorry guys, today’s post is a little later than the regularly scheduled 5:00 am. I thought I could slip one by everyone, but Brian Baldwin called me out at about 5:57 am. Anyways, I’m posting now, so you all have time to think about the WOD for the rest of the day.   A couple of things…for those of you [...]

For those of you who missed the snow day at Arapahoe Basin, you missed a good time. The snow was great, the weather was amazing, the food was ample, and the PBR martinis were definitely something new. I learned a valuable lesson about sunscreen as well: reapply! Pay no attention to the redness and skin flaking from my face.   [...]

We salute you Johnny West! …and not just for your great keg swimming and fire leaping abilities.   We have figured out over the last 11 months that working out with you is actually performance enhancing…  It’s true, and there is now a scientific explanation to give merit this theory: Right at that point during a wod when you feel [...]

We’ve all had that moment following a workout when we’ll grab onto just about anything to keep us from shaking uncontrollably. After the 5 rounds of 5 thrusters, 5 pullups, and 5 burpees Andy was even willing to grab onto the wretched thing that caused him the pain. I’m not really going anywhere with this narrative, I just thought it [...]

Ah, CrossFit quotes. We have our own little collection on the fridge as you walk in the door. I came across a page from CrossFit East Bay out near Oakland, CA that had some memorable ones. I don’t know who this Coach G. is, but I like him! Here’s a random sampling if you don’t feel like reading their entire [...]

Yesterday was another day filled with PR’s and shrinking waistlines. 6-10 minute improvements on filthy fifty were not uncommon. Let’s keep up the great performances and intensity with today’s workout! Results from pre-nutrition challenge are here.   WOD   4 RFT 7 Deadlift 165/225 Run 1 lap around hangars (270m)

Today marks the do-over of the benchmark workouts from the beginning of the nutrition challenge two months ago. To see your result from the first time around, click here. Then beat it.   WOD   Clean 10-8-6-1-1-1