How’s Your Push Up?

If you have read my blog posts in the past you'll notice that a topic that I like to touch on fairly frequently is movement quality (and coffee!). I write about it because I think it is extremely important when it comes to movement. Quality…

Crowd Cow

Lately, we've been getting all of our beef from crowd cow. We've done two shipments already, and I must say, their beef is some of the best I've ever had. I appreciate their business model and commitment to self sustainability. Not only is…

WOD’s for the Week – Review

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I wanted to try something new this week.  As I'm sure most of you already know, we take our programming very seriously, and are quite proud of all that we put into it.  In addition to posting the entire week in advance so that you may plan…

Flash Back Friday: Tug of War

https://vimeo.com/79079318 There have been many classic upsets in the years of our old CrossTown Throwdown against CFO/EGA. Alfredo and Claxton beating some huge dudes in a 155# partner Franoff event, Ali beating a 2-year regional athlete head…

Aerobic Capacity: A Foundation for CrossFit

Squatting, pressing, and pulling are the foundation for a majority of our movements that we perform in CrossFit. In order to improve in CrossFit, it's important to continue to perform those varied functional movements on a continuous basis.…

5 minute flow

Mobility. Its amazing. We feel great after we do it. We perform better after we do it. We recover faster after we do it. But we never do it, not outside regular class times at least. Mobility is one thing has so many benefits and there are so…

Rest Days Mental Gains

We've heard it before, rest days are just as important as your workout days. Finding the balance can be tricky, if you're an adrenaline junky like me. I've found myself training 10 days in a row without realizing it, only to feel my body and…

Bri & Helen Compete at Granite Games

This past weekend Helen and Bri competed in the 2017 Granite Games outside Minneapolis,MN.  This is one of the biggest CrossFit competitions outside of the CrossFit Games, which similar to the CrossFit Games does, held a qualifier that athletes…

When The Best Loses

https://www.youtube.com/watch?v=rUsfTTyDeDc A couple days ago, I was lucky enough to catch the Federer vs Del Potro quarterfinal match at the U.S. Open. While tennis is not one of my most watched sports, I do jump at the chance to watch the…