I delivered my replica of the old Toyota to my Godson, Lil Bobby.  All the work and a bum thumb was all worth it seeing him play with this hopefully heirloom Truck.  The reaction my sister had too was priceless 🙂  I love making things especially when they are gifts to my loved ones.  Here … More Lift. Move. Work! Friday Funday!

CrossFit’s “Lift. Move. Work” online event will begin this Thursday the 21st.  It is designed for Affiliates to host the event within a normal 1 hour CF class with each component of the challenge using a 20 minute running clock.  It’s kinda like the Open, but also kinda not.  There are no Judges, like the … More Let’s Get Our Pump On!

There is a show on Netflix, I don’t think it’s new because there are three seasons out right now, called “Explained.”  I started watching some of it this weekend.  Very interesting and entertaining.  It grabs your attention while cleverly delivering information about and on all kinds of topics.  I particularly enjoyed “Country Music” “Dogs” “Chess” … More Intervals

Motivation Monday!  A quick workout, a lighter barbell, or just tailoring the workout to your immediate needs is better than no workout.  Active recovery is also a terrific choice… utilizing Open Gym is a great time to add in any extra activity! 18th Of October Year 2021 Strength Back Squats 1×15 @60-65% 2×8 @70-75% 3×3 … More Motivation Monday

15th Of October Year 2021 Conditioning Chipper 10 Sandbag OTS 30 Burpees 30 Power Snatches @75/55 or 95/65 30 Pull-Ups 30 Box Jumps 30 Cal Bike 30 Box Jumps 30 Pull-Ups 30 Power Snatches 30 Burpees 10 Sandbag OTS

13th Of October Year 2021 Strength Establish a Heavy 1RM Thruster in 10 Minutes! Conditioning 18 Min Time Cap of: 21-15-9 Cal Row Front Squats @60% of Heavy Thruster Established Above Then: 100 Double Unders Then: 40-30-20 Dumbbell Snatch @50/35 Air Squats

CrossFit is beginning to put out content of some of our sports fittest and most elite athletes… and they are doing a heck of a job.  There are about 8 episodes of this series and I have enjoyed what footage I have seen of this continually growing sport!  It’s fun to see these new videos … More CrossFit HQ Puts Out More Great Stuff

All class will resume with normal schedule tomorrow.  Have a great Columbus and Indigenous Day!  See you all TOMORROW! 11th Of October Year 2021 Strength EMOM 14 8 Walking Lunges 8 Push Press Conditioning AMRAP 10 Ladder Increasing by 2’s Toes To Bar Hang Power Cleans @115/80

Another big and loud congratulation to our Legend Of The Month David Carrillo for his spirit and valiant effort over the months and hours spent in and out of the gym.  Great job buddy and keep up the good work! Do you like the Open?  Are you like me and can’t wait for the next … More “Lift. Move. Work.”

Great job today everyone! Today was fun… great workout and great energy! Tomorrow’s Open Gym will be cancelled. I wanted to get this blog out early to let everyone know as soon as possible. The DASO Academy I have been working with since May is having their graduation! I was told it could not go … More Thursday Open Gym Cancelled