WOD (29-Aug-2017)

Tabata Something Else

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

WOD (28-Aug-2017)

7 rounds for time of:

  • 11 body-weight deadlifts
  • 100-meter sprint



Eight Reasons Everyone Should Do Sprints

“Where does the power come from to see the race to its end?“
“From within.”

—Chariots of Fire
     Do sprints to lose fat, build muscle, improve your health, and live a more excellent life. Sprint training is a powerful tool that gives you back considerably more in terms of health benefits than the effort required.
     Sprint training is mentally challenging due to the physiological stress it causes, but it’s well worth the effort: It takes much less time than the next best exercise models, which don’t even convey as many advantages. Better heart and lung health, improved circulation, better cognition, improved metabolism, the optimal hormonal environment, and the ideal body composition are just a few of the reasons everyone should do some form of sprint training.
     It should be noted that there is a difference between all-out sprinting (moving at your fastest possible speed for a certain distance) and high-intensity training (alternating bursts of very intense activity with intervals of rest), both in terms of protocols and training outcomes. Luckily, the health benefits and fat loss come from doing either one, though with slightly varied returns that are related to the effort you put into your workouts. Get best results by programming according to your goals, physical limitations, and abilities. Continue reading here.

WOD (23-Aug-2017)


  • 400m Run
  • 15 Bench Press (135/95)

**Lots of bench…scale!!


Setting up the Bench

By Louie Simmons

The bench press is the king of lifts for bar stars, Globo Gym thugs and weekend warriors, and you’re likely to see a chest-thumping bench-off go down every hour in every gym in the world. Despite the popularity of the bench press, most people don’t know how to do it with good technique.

Commonly known as a chest exercise, the bench is actually a full-body movement when performed correctly. Louie Simmons of Westside Barbell has coached 30 athletes to a bench of 700 lb. or more, and he shared a few secrets with CrossFitters at the first Powerlifting Cert, Dec. 18-29, 2009.

With Westside athlete Travis Bell (770-lb. PR) on the bench, Louie and A.J. Roberts explain how to set up for a press and use all parts of your body to get the best results. Heed Louie’s advice, and you’ll be well on your way to crushing Linda the next time you find her on the whiteboard.

Watch video here.

WOD (22-Aug-2017)

  • 21-15-9 reps for time of:
  • Front Squat (185/115)
  • Med-ball sit-ups (14-10)


5 Training Techniques to Improve your Front Squat

The Front Squat movement forms the base for many other exercises in Crossfit such as Cleans, Thrusters and Wall Balls. Perfect your technique, get stronger and improve your WOD times and PRs!

WOD (18-Aug-2017)


200m Farmers Carry

12 Deficit push ups (hands on dumbbells)

10 Push Jerks

**Pick your dumbbell weight….carefully.


The Lost Art of Journaling

By Coach Eric Burnett

When you hear the word “journaling”, most laugh a bit because the stereotypes from movies or childhood memories of “diaries”. What most don’t know is this is how many of the great leaders of past and present have come to be so successful or iconic. They may have not known it then, but their journaling helped them become the person they were and even paved the way for how we do things today. This isn’t a history lesson though, I want to talk about the health benefits that have been shown through research and how I have come to love it.

Well, what is “journaling”? It is the physical writing of thoughts, ideas, and feelings in a collective manner of an individual. The beauty of it is that it can be whatever you like and for whatever reason, just as long as it is physically written. I say that for a reason, because our society is so wrapped up in doing everything on their phones and/ or computers. Continue reading here.