I wonder how many affiliates are going to be programming this one today…. I’ll sign our name up! 😉  I found it funny how one of the announcers, Chase Ingram, was saying that there aren’t many CrossFitters with experience with Wallcrawls until the Open had them this year.  It assumed me because we do them … More Marrah and Blue City Athletics!

28th Of July Year 2021 Strength Build to a relative heavy with a focus on the Pause regarding each position and prioritizing good technique. Clean Pull + Hang Clean w/ Pause above the knee + Clean w/ Pause below the knee – (1+1+1) Conditioning Reminder Not To Drop The 10’s & 15’s! Thanks The bouncy … More Technique First, Then Intensity

When in Rome, do an EMOM….. I think that’s how that saying goes… and everything can pretty much be an EMOM.  Steve agrees with me.  I feel like I might ramble, so, I’ll cut it here.  See you all tomorrow!!  Don’t forget to stay hydrated.  Half your body weight in ounces and 8 oz of … More When In Rome

I hope everyone had a great weekend and enjoyed our slightly not as hot desert weather.  A reminder:  The DASO Police Academy will be kicking their CrossFit training back up soon.  Next Tuesday, August 3rd Tuesday 6am will be cancelled to host the academy.  A bit of an early announcement, but I wanted to give you … More You Can’t Spell Legendary Without Leg Day

23rd Of July Year 2021 Strength If you did Snatches on yesterday’s “Your Choice” piece then do Deadlifts 😉 EMOM 5 5 Snatches EMOM 7 2 Snatches Conditioning AMRAP 14 40 Double Unders 25 Wallballs 20 DB Snatches 15 Handstand Push Ups

Tomorrow…. a good ol’ fashion EMOM.  A QUICK REMINDER THOUGH:  Please no Dumbbells on the boxes.  When we get tired the DB’s get set down a bit too hard…. and my heart cracks a little ;( lol 50% joking.  Also, choose your barbell implement.  Heavy, for reps, 30 seconds worth, odd object, light… it’s up … More Good Ol’ EMOM Time

For all you Podcast listeners.  This is one from when Barbell Shrugged use to be cool!  Enjoy. 20th Of July Year 2021 Accessory 3 Sets Of: 10 Turkish Sit-Ups (Per Arm) 20 Russian Twists 10 Barbell Floor Wipers 2 Min GOAT Training Conditioning 6 Intervals Of 2 Mins On: 1 Min Off of: 200m Row … More Barbell Vibes!

Fran last Monday was so much fun I figured we should do some more Pull-Ups and Front Squats to start off our week! 😉  If you want to get better at Squats, do them often.  If you want to strong at them, I am very partial towards Pause Squats…  for many reasons.  Spending time at … More Spend Time Bottomed Out

We have a few visitors dropping in this month from around the states.  Jesse came in for Open Gym today and I did a workout with him.  It was a great workout.  He said his gym follows Mayhem programming and the workout he came in ready to do was sent to him from a friend … More Friday Funday

Thursday is a special day for a couple reasons.  It is Kaylee’s birthday, AND it is her 18th birthday… that’s a big one.  I remember my 18th birthday.  I was watching Saturday morning cartoons and I learned that bubbles were made from diluted soap…. like the wash your hands kind of soap, but I think … More Happy Birthday Kaylee!