Tuesday 9/2/2014

Primary lifts – Hang snatch 3-3-3 followed by – Snatches 3 x 1-2 reps @ 90% (for percentages) or 3-3-3 (for weekly increase) MetCon: “Kettlebell Purgatory” (One step away from Kettlebell Hell) Tabata Intervals (20 seconds work/10 seconds rest repeated 8 times) applied in turn to: – Front squat – Double clean-and-jerk – Alternating floor more »

September 1, 2014 | By | Reply More

Monday 9/1/2014

REMINDER: We are on holiday hours for Labor Day. We are only having the 8 and 9 am sessions! 8:00 am Holiday Strength WOD Primary lift – Back squats 5 x 1-2 reps @ 90% MetCon – 20 Wallballs (20/16 lbs) – 20 Box jumps (24/20″) – 20 Deadlifts (185/155 lbs) – 20 Knees-to-elbows – more »

August 31, 2014 | By | Reply More

Saturday 8/30/2014

7:00 am CrossFit WOD 3 rounds for time of: – 400 meter run – 8 Turkish getups (4/side; 16/12 kg) – 16 rope rows SWOD: – Clean and Jerks (or sub missed strength exercise) 8:30 WOD in the Park Come join us at the Westminster City Park for the last WOD in the Park for more »

August 29, 2014 | By | Reply More

Coach's Notes

Help us conquer childhood cancer

Help DEFY! conquer Childhood Cancer with St. Baldrick’s! http://www.stbaldricks.org/participants/mypage/670360/2014 I have signed up with the St. Baldrick’s Organization to get my head shaved to raise money for Children’s Cancer Research. Please help me help them in this great cause by donating! The easiest way to donate is to go to my page on the St. more »

February 19, 2014 | By | Reply More

Yeah, I’m not a “Fit Mom” either

Marci Warhaft-Nadler published a blog on Huffington Post talking about why she didn’t want to be a fit mom anymore, and why she resents the implication in Maria Kang’s “What’s your excuse” poster that not wanting that makes her a failure. Some of the comments were supportive, but there were a number of them that more »

October 21, 2013 | By | 4 Replies More

Developing a productive fitness mindset

First published 3/11/09 on examiner.com) Do you ever say one of these to yourself? “I can’t lift as much as that guy – I’m so weak” “Lord I’m fat!” (or “I’m scrawny”) “I locked my keys in the car? I’m so stupid!” Did it help? I’m not really a touchy-feely, super-sensitive, protect-the-self-esteem-at-all-costs type of guy. more »

October 4, 2012 | By | Reply More