Hands

Those of you new to CrossFit there are a few things essential to your success: 1. Nutrition     2.Competitiveness   3. A Journal to track performance and finally     4. A PUMICE STONE or small belt sander to take care of those hands! Here is a picture I hope to never...

Whatta Jerk

We all love to jerk big loads around here… Here are some pics to prove it Ever wonder how to increase your Brain-derived neurotrophic factor? Michael R. Eades says you could do it by skipping dinner… Check it out on his blog and another great article...

Work

We always joke around the gym about the huge distance all of Warrens movements travel. Here is a prime example, that pullup bar directly behind him is exactly 8.5ft tall, the one to his right is 10.5 ft tall… We would all have to increase our loads by at least...

Rest Day

We are losing a great friend tomorrow, Curtis is moving back to Virginia. Anybody who has met Curtis knows first hand he is the coolest and funniest dude around! Curtis, it was great getting to know you, pleasure having you around the gym and we are counting the days...

High bar vs Low bar, that is the question

There are many good arguments for the reasons to low bar or high bar back squat, and all are totally valid in my opinion. Personally I low bar, decreasing the length of the lever arm (aka spine) is what sold me. For our members we usually teach the low bar in...

Momentum and elevation

Fun times today with the workout, we had three people exposed to the Snatch (varation of) for the first time today, that is awsome! And we have Alfred working his iron cross… didnt this guy just get muscle ups like a few months ago??