This Friday will be the weigh-ins to our First Nutrition Challenge!  I’ve some really really great things from people from this challenge… a lot from how different this challenge “challenged” you because of the standards and the commitment it demanded.  Super stoked and excited for everyone!!  Be here Friday immediately after 6:30 class for the … More Nutrition Challenge Weigh-Ins!

I love intervals. They are so simple and effective, but there is also SO much to them in so many ways. We have to go hard in them. It HAS to be a speeding bullet for that time domain. I don’t normally do 4 minute block on interval training, but I thought that would be … More Intervals, How I ____ You

There’s a birthday today that needs to be mentioned for mañana.  Jack Black is turning the big double deuces, 22!  Make sure to give him some good birthday vibes tomorrow.  Happy birthday Jack from all of CFLOTW!! Amazing job from everyone that killed 20.1!  That was an awesome first Open workout!  One of my favorites … More What A Start To The Open!

!!!Attention Open Athletes!!! Plan to be here at 10:15. I’d like to have everyone here to put the heats together by 10:30 and give Heat 1 a chance to warm up and kick it off at 11. Then, pumpkin carving immediately following!! Bring the kiddos, your parents, your cousin, your neighbor, your childhood bestie…. the … More Open 20.1

The Open has come!  I hope you are inspired and motivated for this mini season that in essence and with small words, snuck of on us.  The Open get’s the best of you… not in a bad way… it brings out the best of you better put.  I’ve seen individuals do things in the Open … More The Open Has Come, 20.1 Is….

Kind of like Hunting season… let the games begin! I registered late, but I’m registered! I hope you do as well. Our first workout is already going to be released this Thursday! We’ll find out what we’ll ALL be doing at 6pm at games.crossfit.com and will have our normal Friday programming be that workout. I … More It’s Open Season!

I love how this place is somewhere we can all enjoy and have fun.  I do want to take the time and ask to keep all the kiddos in the Kid’s Cave.   I would hate to have to mention this after an accident occurs, so for safety reasons please have your Young LEGENDS stay … More Safety First

This coming week we have the Open beginning annnnnd our first Annual Pumpkin Carving Contest that will immediately follow the Open workout!!  There will be prizes for first, second, and third places for both adults and the kiddos!  I’m pretty excited about this event and should be lots of fun for everyone to get together … More This Week Will Be A Fun Week

The very anticipated, the prestigeous, the famous…. “From The Hat!”  Keep a look out on the Gram for some fun moments of one of my most favorite days of the month here at CFLOTW!  Don’t forget about Pumpkin Carving Contest October 12th.  I completely unintentionally didn’t think about it being on the first Open workout… … More “From The Hat!”

Today’s tweaked of an Open workout was fun. I genuinely enjoy workouts like that… building heavier and heavier with decreasing reps! That’s my jam! I also greatly enjoy EMOM’s, I think I can possibly write a book on solely on them (with a lot of grammar errors probably)… to save you that dread I won’t … More Build That Engine!