There’s been a lot of help from literally everywhere trying to support small businesses.  Now they are helping you!  This is incredible!  These four companies are coming together to give EACH member that continues paying their monthly membership $100!  I added a couple emails I received this morning from them you can see for yourself!  Again, thank … More For The Members!

“We are what we repeatedly do; excellence, then, is not an act but a habit.” -Aristole There is shirt that Rogue sell that is named SISU… a shirt I believe one should not just buy for themselves.  This is a documentary about the guy that change everything we do in training…. the original dark horse… … More SISU…

In honor of National Hero Day I wanted to acknowledge some real life super heroes.  All of the individuals that are still working, exposing themselves to risk, and that are on the front lines.  CFLOTW is beyond appreciate and thankful for the sacrifices made every minute of every day.  All the service personnel, and all … More Not All Superheroes Where Capes

Have you watches “Fittest In Dubai” yet?!  It’s alright I guess… haha.  It’s an okay watch, but a surprise drop from Netflix that they have available.  It was nice to have some fresh new content that showed some of the athletes that I enjoy keeping up with.  This was the first Sanctional that CrossFit had … More Fittest In Dubai – Netflix Drop!

Community Coalition For those of you who may not have seen this yet, there’s still one day left to take advantage of this opportunity. Two well-known company’s 2POOD and O2 have stepped up to give back and support the CrossFit Community. They partnered to form what they’ve entitled a “Community Coalition.” There are two parts … More Train Hard.. Recover Fast.. Repeat

We had our first Murph Prep April 8th and I saw a few of our gymfam posted another Murph prep workout… I loved that!  Last year we had our Murph Prep days for Monday’s programming, but this year being quarantined, I will program them on Fridays to give it a chance to be done anytime … More Murph Prep Weekend!

“Just keep swimming.” -Dory 23rd Of April Year 2020 Conditioning  IWT  27-24-21-18-15-12-9-6-3 Chair Step-Ups Run to the end of the block and back! Then…. Tabata 8 Rounds Of 20 seconds of work: 10 seconds of rest L-Holds (You can use the two chair (facing eachother) set up for this if you don’t have parallettes or … More Fish Are Friends, Not Food

Check out our Squat Rack Giveaway winner getting after it!  Cesar is breaking in his squat rack that was given out from last weeks Quarantine challenge.  Hashtag that social media life!   He said they felt pretty solid.  Looking good brotha and keep it up!  Take care of yourself everyone and I hope you aren’t … More Do It Right!

Einstein said there are only two ways to live your life. One is as though nothing is a miracle.  The other is as though everything is a miracle…. My hopes are that you take the road less travelled.  Start the week with diligence and purpose.  See you all soon! Some music to remember your good … More Monday Vibes Like Friday Vibes

What a time this is… and I just want to say, Happy Birthday to the strongest and brightest woman I know.  Tomorrow is a special Happy birthday to my beautiful and amazing mom.  She is a beacon that lights our way home.  Her fire burns bright and hot to keep those around her warm.  My … More CFLOTW Wishes The Biggest Birthday Wishes