Friday Funday

New equipment means we just have to break them in.   So, I have to confess… a smart business owner, in these times, wouldn’t buy new equipment.  Make due with what we have… we’re in a pandemic, and much of our short, and long, term future is very much unknown.  But… I never said I was smart.   I … More Friday Funday

Skills And Drills

20th Of October Year 2020 Accessory 3 Sets Of: 1 Min Weighted Plank Hold 30 Sec L-Hold 8 Tough Pull-Ups 2 Min GOAT Training Conditioning 6 Intervals of 2 Minutes On: 1 Minute Off of: 12 Toes To Bar 9 Deadlifts @225/155 12 Kettlebell Swings Max Effort Kettlebell Walking Lunges

Games Week

Go fast.. don’t stop.. and then go faster.  That’s the secret to CrossFit, among a few other things that kinda matter like good form, continuously increasing your capacity across broad time and modal domain, and knowing your abilities to best execute the task at hand…. another way is to observe those that are the best … More Games Week


This month didn’t quite hit “Friday the 13th” for Halloween month, but how about two 13 Minute AMRAPs instead!? Buahahahaha!  This year, Halloween is going to land on a Saturday… so brighten some 2020 blues, I wanted to plan a Halloween Costume workout!  This will happen at 10:30am instead of our Brosesh time that is … More Thriller

Time To Clean

During our weightlifting session today, we did a pretty cool little EMOM that I wanted to add for tomorrow’s programming.  I love EMOM’s.  My most favorite structure and style of workout.  Back when I was in college (that one is for you Doris!) I would do some sort of EMOM just about everyday.  I can … More Time To Clean

A Good Laugh

I’ve been mixing my protein powder wrong.  Been watching The Office for the first time and this clip was too good not to share.  I have to say, it sure it’s the same once Michael Scott left the office….. 13th Of October Year 2020 Accessory 4 Sets Of: 8 Alternating Single-Arm Turkish Sit-Ups 8 Bulgarian … More A Good Laugh

I Love Me Muscles

Happy Friday everyone!  Tomorrow’s workout will be the last of our “From The Hat” week.  This one was from the 6:30pm class.  Their strength piece included finding a Heavy Snatch… I don’t want to do that tomorrow… so here we are focusing on some “I Love Me” muscles!  Train those bi’s for the guys ladies… … More I Love Me Muscles