I’ve always thought Chris sees things a little bit funny
So I just got out of Beginner Class and I’m not sure how all the Strength Progressions go during the 1st half of Open Class. Or……..so I’ve been in Open Class for a couple months and I still get confused about the strength work, which one [...]

 
Hometown: Littleton, Colorado
Age: 27
Occupation: District Manager Bally Total Fitness
When did you start CrossFit: Winter of 2009
Favorite WOD: I’m not sure if I have a favorite but I love Kettlebell swings and Deadlifts!!
Least favorite WOD: There are two, Fran and Karen.
Tell us about your sports and fitness background? I think i have played every sport there is out [...]

A little encouragement goes a long way, especially if you’re a MissFit
Better than Yesterday
In October of 2006, Greg Glassman gave me the most important lesson of my life.  It has nothing to do with barbells or pull-ups, sweat or pain.  In fact, it has very little to do with exercise at all.
His words, [...]

 Robyn gearing up a little more than usual
Get out of your comfort zone.
It’s so easy to let yourself fall into a routine and forget that constant variation is what we are after. This could be as simple as trying a different time slot for class or pushing yourself to be on top of the whiteboard [...]

Welcome back Heather!
Just a quick little Monday reality check: don’t forget to celebrate all that is good in your life today. That you are here, that you are strong, that you can come in and do this stuff day in and day out. That you have friends and family who love you. That you [...]

Monday
Overhead Squat
Tuesday
Snatch
Wednesday
Kettlebell Movements
Thursday
Pull up, Push up, Ring dip
Friday
Presses: Press, Push Press, Push Jerk, Thruster

 Rachel can sprint and still keep it fun
Daily WOD
Squat 3×5, add 5lbs. or 1RM or 3RM.
then…
4 rounds for time of:
400 meter run
30 situps
20 pushups
10 box jumps (24″/20″)
If you don’t have 80 FULL ROM Push-Ups from the toes you will 12 hard negatives every round.
Scale 1:
12 Perfect Negatives
Scale 2:
Box Ht. Reduction
(12 Perfect Negatives)

Enoc looking determined
Do you know what it takes?
Are you ready to pay the price?
Maybe you want a 6min or 10min mile. Are you ready to hit the pavement, rain or shine to get it? Are you willing to run sprint after horrible sprint to bring your time seconds closer to your goal? Are you [...]

Finding A Healthy Food Balance For Your Kids
We’re very fortunate to be sharing this wonderful guest post from Dylan Emrys with you today. Finding a healthy Real Food balance for your children in a SAD Food world can be a difficult and emotional journey. But, as Dylan says, you’re already one step ahead by being [...]

 Thanks for joining us in honoring Murph JJ!
Daily WOD
Ladies:
5RM Floor Press.
Guys:
3×5 Bench Press. Start at 65-70% of what
you actually could do for 3×5.
AMRAP in 18:
15 kneel to stand (45/35)
25 Supermans
50 DU’s
Scale 1:
20 DU Attempts
Beginner Class
Other Common Movements: Wall Ball, Rowing, Box Jumps
6 Rounds:
8 Box Jumps
10 Wall Balls
200 M Run