Last year, a State Police Officer was killed on February 4th.  A Hero workout was made for Officer Darian Jarrott and I wanted to do this workout in rememberance of him.  Thank you Jerod for reminding me.  Officer Jarrott is survived by his three children and his wife.  At the time of his passing, they … More Hero Workout: Jarrott Badge #330

“From The Hat” has been an endearing tradition for me that we do every first Friday of the month.  I’ve never seen anything like it done in any other Affiliate…. and this format was actually used in the infamous “Hopper” in Dave Castro’s ranch for the very first CrossFit Games…. almost like we’re doing our … More One More “From The Hat”

If you are coming to Open Gym at 3:30, hang tight! My truck did not start and I am just going to need a jump. See you soon, but I will be a little late.

If this doesn’t make you smile, I don’t know what will.  Here are some nice little photos of this cheerful gem of a lady!  Marianne, I hope you had a wonderful Birthday and all of CFLOTW is wishing you many blessings and many many more amazingly special days to come!  She even showed up on … More Singing Dat Birthday Song Better Than Donkey Kong

So, it’s looking like it may snow on Thursday??  Welllllll I’ll be as surprised as a cross-dresser on opposites day…… 1st Of February Year 2022 Accessory 3 Sets Of: 18 Dual Leg Lift Overs 14 Pistols 10 Barbell Roll Outs GOAT Training Conditioning For Time: 21-15-9 Sumodeadlift High Pulls 75/55 or 95/65 or 115/80 Burpees … More Do You Want To Build A Snowman?

I hope you all had a great weekend!  See you all tomorrow for good one to start off the week! 31st Of January Year 2022 Strength EMOM 10 3 Back Squats @75-80%1RM Conditioning AMRAP 15 15 Bench Press @95/65 or 135/95 30 Box Jumps 15 Toes To Bar 30 Walking Lunges w/ Medicine Ball

It is now official that we now have until March 1st to make haste out and leave our home of almost 8 years.  Updates on where our new home will be are still to come.  For our Friday Funday – Open Workouts Edition, I was looking for something that had some pizazz, and that we … More 4 Weeks Left

Eric wanted some Rope Climbs…. Eric gets Rope Climbs! 26th Of January Year 2022 Strength EMOM 14 Barbell Movement 30 Sec GOAT Conditioning AMRAP 18 20 Thrusters @95/65 2 Rope Climbs 20 DB Snatches 2 Rope Climbs 20 Kettlebell Swings 2 Rope Climbs

I spoke with some of you today and it’s not a fun topic.  Our previous estimated date we had to move out by was 45-60 days.  I was reallllllllly hoping it was closer to 60 days.  It is now in 35 days.  Beginning of March we will have to be out of our beloved gym.  … More Update

Dumbbells are, in my opinion, one of the most, if not the most, versatile and probably underrated object in a gym to implement in any training regimen.  Anything you can do with a barbell, you can do with DB’s… if not more.  Sure the modalities and stimulus change a bit, but that difference has an … More Intervals