March 3, 2014

Saturday was a great day at the box!  Every participant of the nutrition challenge improved, and in most cases pretty drastically  I’m very excited for everybody in the gym and their desire to make positive changes and do the hard work that is necessary to reap the rewards.    A favorite saying of mine is…

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March 5, 2014

Good work tonight Alpha.  As we continue to grow as a gym we will be learning more, new complex movements.  Embrace the challenge and remember it’s easier to build good habits and movement patterns than it is to break bad ones. Strength:Floor Press 4×4 (+5) WOD:15min AMRAP10 Burpee Box Jump (24/20)15 Situps20 Back Extensions

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March 6, 2014

Please see myself or April before weeks end if we have not got updated measurements or baseline workout.  We would like to finalize the winner for the first 30 day check-in.  Thank you in advance. Strength:Back Squat 3×5 (+5) WOD:“Fran”21-15-9Thrusters (95/65)Pullups

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March 11, 2014

Here are 2 great videos of slow motion snatches that help you understand what we’re looking for from the movement.  Before you say it I know we’re not Olympic weightlifters but that doesn’t mean we can’t strive to be our best.  Also for you ladies, Lydia Valentine is one of the best females in the…

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March 12, 2014

Strength: Floor Press 4×4 (+5) WOD:3rdsME PushupsME KBSME Double Unders:30sec rest between each round**All sets must be done unbroken.  Once you can’t complete a technically sound rep you must move to the next exercise

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March 14, 2014

Just in case you thought I was the only coach that preached about this stuff…. http://www.crossfitsurfcityusa.com/2014/03/03/crossfit-101-22-rules-avoid-athlete/ The WOD for today is going to be based off of the Open WOD 14.3.  If you are in the Open I do not want you doing the strength portion today, I want you preparing for the WOD.  Other…

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