10 Minute Walk

Some people view me as an old soul. My nickname from some of my best friends is "Dad" because I have some habits that are...lets just say dad like. Between making terrible puns on a regular basis and and driving the ever economical and financially…

Weekly WOD Review

Doesn't it look like Scott needs his own afternoon talk show called, "The Wod Review"? Some insight and tips for this weeks workouts. Enjoy. MONDAY  A.) Front Squat 7-7-7-7-7 Ascending Weights B.) AMRAP in 9 Minutes 10 Barbell Lunges…

In-vest In Your Workouts!

Yup, I got a weight vest and I'm going to use it! Here are some workouts I plan on doing if anyone would like to join me! If not, I'll let you know how they went. Either one is cool with me! 20:00 AMRAP 403m Run 10 Burpees   10-9-8-7-6-5-4-3-2-1 Air…

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

,
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…