Saturday, 12.01.2012 Happy December! Pop Quiz for a t-shirt…1st correct answer wins: guess who’s having a baby???? ***** fitness A) deadlift @ 3111, 5 reps x 3 sets; rest 3 min + 10 min amrap @ consistent pace 10 russian kettlebell swings (not heavy) 10 strict hand release push ups (Notes: 1 reason for the tempo on the eccentric (lowering) portion here is to help correct poor posture/position throughout the movement.  As a result, loads … » read more

Monday, June 11, 2012 Taryn, rockin’ Murph in his 20# vest! Workout of the Day Part A 3 sets: A1. Back Squat @ 20×1 tempo, 3 reps 90 Second Rest A2. Ring Pull-Up, AMRAP-2 (Strict/Kip/Ring-Row) 90 Second Rest Part B 15-12-9-6-3 UNBROKEN reps for time Wall Balls (20/14#) Kettlebell Swings (32/24kg)

THANKS to all of you who came to the Night Out on Saturday. The Haunted House was a blast and (I am told) dinner was a good time too! Speaking of dinner…and food in general, it is time to kick our nutrition game back into high gear! Check back this afternoon for full details, but for those of you who like hints, here you go: *Whole 30 *Thursday, October 20th – Wednesday, November 23rd (day … » read more

Remember, beginning NEXT Monday, October 10th, the 930am class will move to 9am. Workout of the Day: Part 1) Deadlift @ 31X1, 4-6 reps x 4 sets, rest 3 minutes Part 2) for max reps: 60 sec burpees 60 sec kettlebell swings (24/16kg) 60 sec burpees 60 sec kb swings 60 sec minute burpees get after this one… Marty sent me the following thoughts from John McPherson at P3 CrossFit: In a discussion the other … » read more

complete 5 rounds as fast as possible, each one for time: 15 heavy russian kettlebell swings 15 box jumps (jump up, step down) 400 meter run (increase speed each 100 meters, last 100 meter is all out!) rest 6 minutes b/n sets and keep times consistent You can watch a great (but somewhat lengthy) video on the russian kettlebell swing from Dan John here.  If you do watch, pay note of the full body tension … » read more

tomorrow is Stesha’s birthday! If you haven’t met Stesha yet, the loss is yours.  She has been coaching the a.m. and noon classes since the beginning of time (okay, just the start of July).  Those who have worked with her know this already, but she is such an excellent addition to CF801. Thanks Stesha for all you do! We’ll take a break from testing today and tomorrow.  If you still haven’t completed your 1rm back … » read more

  “Hi, my name is Poppa Chris.  I am pretty malnourished and I am wondering if you happen to have any cake, cheesy poofs, cookies or perhaps any chips.  Time is of the essence here.  I’m on my last limb and fading fast!” Today is Chris Stowe’s BIRTHDAY!  As some of you know, and as all of you should know, Chris Stowe is quite possibly the epitome of success at CF801.  The progress he has … » read more