Category Archives: Uncategorized

Tuesday – 9.1.14 – 1rm Thruster + AMRAP

  Austin – CRUSHING it at his first weightlifting meet – Nice job coach!!!! Strength: 1rm Thruster   W.O.D  AMRAP 15 10 Pull Up 10 Burpee Box Jump (24/20) 10 Thrusters (45)


Labor Day OG 10-12


No open gym today we are closed until Tuesday for the Holiday


Friday – 8.29.14 – Back Squat EMOM + AMRAP

Myself, coach Austin and Brandon are headed to North Carolina for the Bar Slam Festival at CrossFit Cyclone.  Gonna be slamming some bars on Saturday and hitting a CrossFit comp. on Sunday.  Good luck fellas!   Monday:  The box will be closed in observance of Labor Day.   Real men eat chipotle in a singlet!


Thursday – 8.28.14 – American Weightlifting Federation is HERE!!!!

It’s official, the very first sanctioned AWF Weightlifting meet will be held in Las Vegas at the Monte Carlo Hotel and Casino January 16th -18th!  Hosted by Attitude Nation, Caffeine & Kilos, Bless The Gym and Marlboro CrossFit.  More details, web site and registration coming soon…GET JACKED UP!!!!              


8.27.14 – Power Snatch Sandwich

Daily Read:  212 Degrees – The Extra Degree  - Thanks Anne B.   Cory “Im gonna go to retro” F. – Looking good buddy!         W.O.D For Time: 50 Calorie Row 40 Box Jump (30/24) 30 Ring Dip 20 Power Snatch (l1 95/65, Rx 115/85, CRx 135/95) 30 Ring Dip 40 Box Jump


Tuesday – 8.26.14 – Helen on……

Daily Read:   Oly shoes or flats for squats – T-Nation    Brooke reppin MCF in Canada @ Falls CrossFit!   Skill: Handstand Hold/Walk W.O.D 3 Rounds For Time: 400m Run 21 KB Swing (53/35) 15 Pull Up 9 HSPU (Strict if possible)


Monday – 8.26.14 – Cleans and an AMRAP

    Congrats again to Sam and Martin on a great performance this weekend!     Strength: 5 Sets: 1 squat clean + 1 hang squat clean + 2 front squat W.O.D AMRAP 6 5 Burpee 4 Med Ball Clean Wall Ball (20/14) 3 Front Squat (L1 95/65 Rx 135/95 CRx 185/125)


Friday – 8.22.14 – Hang Power Cleans and Shuttle Runs

Daily Read:  What is Cortisol, and should you be worried about it? – Competitor.com   IMPORTANT SCHEDULE UPDATE:  Effective immediately the 9/10am classes are going to merge into one 9:30am class.  See you all tomorrow!   Fran Challenge:  Any athlete that has taken the XEndurance Fran Challenge can re test Fran during any class time either today


Thursday – 8.21.14 – Fran or FGB mash up!

Daily Read: Alcohol and Performance – Breaking Muscle   IMPORTANT SCHEDULE UPDATE:  Effective immediately the 9/10am classes are going to merge into one 9:30am class.  See you all tomorrow!   Fran Challenge:  Any athlete that has taken the XEndurance Fran Challenge can re test Fran during any class time either today or Friday.