Thanks for taking the time to check out our gym! Please enjoy browsing around our site.  If you’re curious about CrossFit and would like to try a free intro class, fill out the form below and we’ll get back with you promptly.  We look forward to meeting you!

web-designA. 8 Rounds @ 80%:
6 WB Shots
150M Row
5 T2B

*11:58/ 14# WB

B. FS @ 31X1, 3-4 reps, 4 sets, rest 2:00. Tempo, rock bottom and stay tight in the bottom. Hips back, knees out, stay out of the toes.

*95# x4, 125# x 3, 130# x3, 135#x3

C. AMRAP 15 @ 80-90%:
400M Run
4 UB Bar MU’s
45 UB DU’s

*4 Rounds/ RX/ did not break MU or DU :)

Rest 3-5 minutes

AMRAP 15 @ 80-90%:
8 ALT DB Snatch @ 40#
10 Oblique Med Ball Tosses Against Wall/Side 6# Ball (throw and catch with straight arms to isolate obliques)
20 Walking Lunges

Rest 3-5 minutes.

AMRAP 15 @ 80-90%:
10 GHD Sit-Ups
5 Ring Dips (shoulder below your elbow every rep)
10 Burpee 2 Box Jumps

*5 Rounds +10 GHD
*20# KB/20″ box/made depth on ring dips

Above is one day of training for a female client that I am currently working with for Program Design.

So much information and context is hidden in what’s written. For instance, this particular individual needs and does very well with a lot of volume. It’s not the biggest training day ever, but this would be typical for work done in 1 of a 5 day training week.

The structure of the training is for a particular day of the week. A day where she needs it to look like this for her own mental health. It sets her mind right. So it’s no just about the physical…

Details of specific things we are working on and an understanding of her current threshold for those movements/loads are inherent to what was given.

She is also diligent about recording her training and and there is a dialogue that occurs from week to week. Obviously this is crucial for more pointed programming in the coming weeks. It also facilitates greater engagement on the part of the client which is tied to performance. And when the client is more engaged the coach is more engaged ;).

Can you begin to see how much deeper individual design is than a generic template found online?

Whether it’s for general health, wellness and mobility, the sport of fitness or another sport specific competitive pursuit.

If you’re interested in Program Design or other services unique to your needs click here to learn more or contact us to schedule your complimentary consultation!

Leave a Comment

Posted in


If something akin to “meat butter” sounds good to you, then head to your favorite local (or online) butcher shop and ask for pancetta, guanciale or lardo. All three are fatty cuts of pork – with an emphasis on fatty – that are dry cured with salt, herbs and spices.

Guanciale comes from the jowl, lardo comes from the back and pancetta comes from the belly. The long curing time (usually a couple months or so) means these seriously tasty slabs of mostly fat marbled with a little meat can be eaten raw. This is usually done by draping very thin slices of pancetta, guanciale or lardo over cooked meat, fish or vegetables, so it melts like butter. Meaty, salty, extremely rich butter.

Especially if you plan to eat it raw, buy from butchers that sell high quality, humanely raised, pastured pork. Lardo, which is pure fat, is the most butter-like (and hardest to find in stores). Pancetta and guanciale have a little more texture and meaty flavor; kind of like bacon for really hardcore pork lovers. Pancetta is sold in slabs or rolls that are often sliced to order by the butcher and guanciale is sold in slabs that are often cut to order as well.

Both pancetta and guanciale can also be cut into cubes and fried up into crispy, fatty morsels, instead of eating it raw. This recipe is the best of both worlds: raw pancetta as a silky, porky topping for halibut and cooked pancetta mixed with sherry vinegar, shallot and parsley as a dressing for asparagus. The result is a meal worthy of a special occasion but easy enough to make any night of the week.

Servings: 2

Time in the Kitchen: 35 minutes


ingredients 39

  • 2 6-ounce (170 g) skinless halibut fillets
  • 3 ounces of guanciale or pancetta (ideally cut from a slab, not a round) (85 g)
  • 2 tablespoons finely chopped shallot (20 g)
  • 1 tablespoon sherry vinegar (15 ml)
  • 1 tablespoon finely chopped parsley (30 ml)
  • 1 bunch of asparagus
  • 2 tablespoons of olive oil (30 ml)


Slice 4 very thin slices off the piece of pancetta or guanciale and set aside. Cut the rest up into tiny cubes.

slabpancetta cutpancetta

Heat a skillet over medium heat. Add the cubes of pancetta/guanciale and cook for 3 minutes then add the shallot. Continue to cook until the pancetta/guanciale is crispy. Pour off most of the fat (keeping the pancetta/guanciale and shallot in the skillet) and set aside.

Step1 22

Add the vinegar and parsley to the skillet. Cook about 1 minute more, until most of vinegar evaporates, then spoon the mixture of pork, shallot and parsley into a bowl and set aside.

Pour the reserved bowl of grease back into the skillet. Turn the heat up to medium-high. Lightly salt the halibut and add it to the pan, cooking until browned on the bottom, about 5 minutes. If the pan starts smoking, turn the heat down to medium. Flip the fish and cook about 2 to 4 minutes longer, until opaque in the center.

Step2 22

While the fish is cooking, coat the asparagus in olive oil. Lay out in a single layer in a rimmed baking pan. Sprinkle with salt and pepper. Broil under high heat, shaking the baking sheet occasionally, and cook until slightly shriveled and charred, 6 to 8 minutes.

Step3 11

Plate each of the halibut fillets with two slices of raw pancetta/guanciale on top and asparagus on the side dressed with the pancetta/guanciale and parsley dressing.


Recipe from Mark’s Daily Apple

Leave a Comment

Posted in

transverse-abdominisWhen was the last time you turned on your Transverse Abdominis to help brace your spine and mid-section during lifting?

You should try it!

Lauren Berndt, your official PT ;), helped me identify it and prescribed an exercise to build it up as a method for rehabbing my back.

During one of our weekend seminars on mobility and creating structure when moving and lifting we discussed how learning to lift properly is a largely function of learning how to fire the CORRECT muscles for the task at hand.

There are a lot of people out there squatting, pulling and pushing with compromised mid-lines using the wrong muscles to perform the exercise. This can cause a lot of problems. When you don’t understand how to brace and move correctly, or turn the requisite muscles on and off, you can end up “miming” the lift or movement. It looks like the basic shape but the right muscles don’t do the work and stuff like ligaments, tendons and discs etc. end up taking up the slack.

I believe this is responsible for a TON of chronic issues and injuries. But so often the person thinks it’s inherently the lift, movement or load that’s the problem.

I’m not saying everyone should barbell back squat. Everyone should not. But there’s nothing wrong with the movement. It’s primal. You are made to do it. When done properly it’s THE training tool. And learning to turn the right muscles on is paramount.

Here’s the kicker. If you don’t fix your bracing, firing etc. you can “never go heavier than the pink bell” all you want and still exacerbate the issue!

On a related note one of my personal training clients is currently rehabbing a back injury as well. What are we doing in our daily training?

*Learning/re-learning how to create a strong mid-line and turn the right muscles on and off.

*Restoring a basic level of integrity control and strength to the posterior chain which basically atrophies coming off a serious back injury.

*Working to identify weaknesses/imbalance and then to strengthen and balance. For instance, many people have low awareness around their glutes. Those are MAJOR muscles that help to support your structure. If they don’t fire, or we don’t know how to fire them, or they are really weak… you can see how that can cascade into other problems.

*A bunch of controlled, incrementally progressive structural work so he can move in a more balanced way.

Soooooooooo…next time you think about it try lying on your back, knees up feet together flat on the floor, put your fingers just above your hip bones so you can feel for muscle activation and pull your belly button down and under your rib cage.

That’s your transverse abdominis!

Now try turning it on the next time you stand under a loaded barbell.

Ian Starr

Leave a Comment

Posted in

JennyJenny working dat’ back

Whatever happens, take responsibility. -Tony Robbins

All Levels
A. Squat
T1&2: Goblet Squats to threshold depth 8-12 reps, 4 sets, rest 60-90 sec. Tiny bit deeper than last time. Tension all the way to contact.
T3: Back Squat @ 3111, 8-10 reps, 3 sets, rest 1:30 then 1 set max reps no tempo. Make sure cages are set properly and then you have spotters who know how to spot correctly.
T4: Kang Squats 4-6 Reps, 4 sets, rest 2-3 mins.

50 Floor Press
50 Banded Clam Shells per side
50 Turkish Get up Sit ups

*Distribute work into sets.

Pull-Up, FLR, Perfect Negatives, Perfect Push-Up
A. Pull-Up/Push-up Concepts

B. AMRAP in 10 Minutes @ 65-75%:
5 Pull-Ups
10 Push-Ups/Negatives
15 Squats

Leave a Comment

Posted in

MindyLook at that positive attitude!

“Fortune sides with him who dares.” ~Virgil

All Levels
A. Upper Push
T1: OTMEM 8: 1-3 Perfect Push-Ups, otherwise 4-8 Negatives 1-3 seconds down.
T2: CGBP @ 30X1, 5-7 reps, 4 sets, rest 2:00.
T3: WTD Dips, 3,2,1,3,2,1. Rest as needed. Otherwise 5×5 BW Dips.
T4: CGBP @ 30X1, 2-3 reps, 4 sets, rest 2:00.

B. 3 Sets @ 80-90% (65-75% Fitness Pace):
15 STS
12 Alt Step-Ups (3 reps BW Back Squat do 10 Box Jumps)
9 DB Push Press

Rest 3 minutes and repeat, switch the order.

3 Sets @ 80-90% (65-75% Fitness Pace):
1x Gym Length Weighted DB Bear Crawl
9 Tuck Ups

Rest 3 minutes and repeat, switch the order.

Oly Class

A.Press, Push-Press Instruction/Practice
B.8 Sets @ 65-75%:
6 Push-Press
4-6 Burpees

Leave a Comment

Posted in

A.Press, Push-Press Instruction/Practice

B.8 Sets @ 65-75%:
6 Push-Press
4-6 Burpees

Pull-Up, FLR, Perfect Negatives, Perfect Push-Up
A. Pull-Up/Push-up Concepts

B. AMRAP in 10 Minutes @ 65-75%:
5 Pull-Ups
10 Push-Ups/Negatives
15 Squats

A.Back Squat Concepts/Mechanics, Split Squat, Tempo, Nomenclature.

B.Back Squat @ 3111, 6-9 Reps x 4, rest 2 minutes.

A. Hang Power Clean Technique/Practice

B. 8 Sets @ 65-75%:
4-6 Push-Ups/Negatives

A.KB Movements, Instruction/Practice

B.10-1 KB Swings, STS, Snatch, Goblet Squat @ 65-75%

Leave a Comment

Posted in

Sign up for an Intro Class!

CFL’s Monthly Newletter

* Your Email will not be shared!

One Percent For The World

Submit your training,fitness and related lifestyle questions here

Daily Photo Gallery

Pick Up an Extra Class

CFL Members Only - $20/Class

USAW Registered Club

SitesAsRx - Websites for CrossFit Affiliates

Upcoming Events

Blog Archives

Like Us on Facebook