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You Are Only As Good As The Company You Keep. –Coach Carmen

If you are reading this article, I’ll bet dollars to donuts you know that Rich Froning won the 2014 CrossFit Games this past weekend.  You probably also know that this was Froning’s fourth consecutive win at the Games.  But did you know that he couldn’t have done it without his buddy,
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3 Movements that can help boost your performance. –Coach Andrew

1) The Turkish Get-up This movement is great for numerous reasons. The Turkish get-up is a requires that you fully engage your entire body in order to complete the movement. So, you are not isolating any particular body part, instead you have to coordinate yourself through the movemen
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Wednesday 073014

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Overhead Squat (heavy single) Front Squat (7 x 5 across )
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Tuesday 072914

Main – WOD – (Be)tter View Public Whiteboard WOD The Open Test (AMRAP – Rounds and Reps) 20 Minute AMRAP 50 Wall Balls, 20/14 50 Double unders 40 Box Jumps, 24/20 – games standards 40 Toes To Bar 30 Chest to bar pull ups 30 Burpees 20 Power Cleans, 145/100 20 P
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Monday 072814

Main – WOD – (Be)tter View Public Whiteboard Fitness Front Squat (5 x 7 across) Sport Snatch (1 RM) WOD Metcon (Time) 5 Rounds For Time: 7 Dead Lifts, 275/185 30 Air Squats 7 Strict HSPU
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Sunday 072714

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Strict Press (3 RM) WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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Saturday 072614

Main – WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Glenn” 30 CJ (135/95) Run 1 Mile 10 Rope Climbs Run 1 Mile 100 Burpees
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What’s Wrong with Sports is What’s Right with Crossfit. –Coach Chris

In football it’s the scream-filled, helmet-slap-laden sack dance on a second down play when the team trails by four touchdowns. In baseball it’s the bat-flipping, chest-beating homerun celebration the lands in seats already emptied by a lopsided score In basketball it’s the Jordan-esq
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Friday 072514

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (10 x 3 across) WOD Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 7 minutes 20 DU, 1 Power Snatch(115/80) 20 DU, 2 Power Snatch 20 DU, 3 Power Snatch
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Thursday 072414

Main – WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of two complete the following: 5 Rounds for Time 20 Toes to Bar 30 Box Jumps 40 Wall Balls, 20/14 30 Kb Swings, 70/53 20 Front Rack Lunges, 135/95
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