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 [...]

If you’ve ever been around Missy during her “birthday month”, then you know that it’s never a one day event. This could quite possibly be the first in a long series of birthday WODs for her. For her first birthday WOD, she has selected good ol’ “Nasty Girls“. Enjoy!   WOD   “Nasty Girls” 3 RFT 50 Air Squat 7 [...]

  There just weren’t enough challenging, high skill level workouts so far this week, so Eric suggested this short little task.  Since it is his birthday, we were happy to accommodate.  Eric is constantly in here working his tail off with his cute little dogs who don’t really have tails. Eric, Thanks for your great attitude, encouragement, and occasional coaching [...]

It’s that day again. The day that we get to test ourselves against all of the other CrossFitters out there in the world. I think it’s kind of fun to see where you stack up. I really enjoy competition, but I don’t let it to me to the point where it negatively affects my performance. If anything it should make [...]

Jason is old. He knows it. Old jokes are not necessary. Here is Jason pondering jumping to the depths of Crater Lake in order to end the suffering of old age. WOD 5 RFT 6 Hang Power Snatch 65/105 9 Pull Up (you) 12 Double Under Sufficient Rest 4 RFT 4 Muscle Up 6 Box Jump 32/40 8 Hang Power [...]

Everyone in this picture gets an extra round added to their score for working out at 6:30 am! Great job on Cindy yesterday! It’s so simple–just pull ups, push ups, and squats–and you don’t have to do very many of them during each round either. How hard can it be? I think just about all of us have learned our [...]

There are a couple of exercises that are new today. We haven’t thrown muscle ups or hand stand push ups (HSPU) into a WOD yet, but we need to start getting these things into your mind and working on the progressions. Before long, you will be busting out HSPU’s like you’ve been doing them all of your life. Everything is [...]