Barbells. Barbells everywhere. Barbells as far as the eye can see. Linda about to go down.

If your warm ups aren’t, are they really worth it? πŸ˜‚ Awesome little warm up this morning for my 9am class. It’s a lot harder than it looks.

Congrats to Caren on getting her first set of 6 unbroken kipping pull-ups! Way to crush it.

Full 5pm class crushing Fran!

It’s going down today 😨

Mid-day class banging out some dumbbell snatches during the programmed chipper today! Way to go!

Position, position, position. Barbell club today drilling those lift positions. Technique will always trump strength.

So proud of our team! Female power triplet up front of a great class today. Caren lead coaching one of her internship sessions. Suzanne shadowing Caren. Mary observing and overseeing it all. So much growth and learning happening in one photo!

Not everyday will be great. Not everyday will be a PR. For every one PR you see on social media, it was preceded by many many more fails. Failing is not something you should be ashamed or embarrassed by. You should use it. Figure out why you failed. Then hammer that weakness till it becomes an asset.

Sun was shinning today. You know what that means...... running workout.
Luke in honor of Marine Staff Sgt Leon H. Lucas jr, who died on Aug 1st in 2011.

1 more spot left!!!! Registration closes Wednesday so hurry up and grab it before it’s gone. Barbell Club kicks off this Saturday!!!

My job is absolutely better than yours. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Our 6am Morning Mayhem crew crushing a real tough workout. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
An intern coach leading one of his final classes before he takes his exam this weekend. It’s been a pleasure to watch him grow and find his own voice
One of our athletes doing her very first 20” box jump today and then proceeded to do 90 of them in a workout! Way to kill it!

Our staff meeting kicked off with a super technical workout, followed by some great Nepali food, and finished off with a great discussion amongst team members.

Got to throwdown with Mary and Carla today. Fitness is always way more fun with friends.

What is that behind me? Sign up for my upcoming Barbell club to find out!

When I first started Crossfit I fell in love with Olympic lifting. It was so hard yet one of the most rewarding things I could do. So I made it a goal to get good at it. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Was it easy? Hell no! I sucked st first. But I put in the time, the effort, the sweat, and some tears. I did the accessory movements, I analyzed my weaknesses and buried them till they became my strengths. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
I know get to share all of this knowledge with other people. I’m putting on an Olympic lifting program for 4 weeks. If Olympic lifting is on your goals list, this is a great stepping stone to nailing those lifts.
Registration is live! I’ll see you there!

Started working on some videos for our upcoming movement codex, aka library. I can’t wait to release these!

Every once in a while I tackle a workout that makes me go, β€œwow that was hard”. Today was one of those days.
In 20 mins complete as many rounds of:
100 Double Unders
25 Overhead Squats
25 Burpees Over Barbell

The 2018 Open May be over, but all that means is that the 2019 Open training starts now! A few athletes CHOOSING to do 11.1 yesterday during open gym. Let’s go get it!

Programming these two modalities within a time frame of 7-13min is a great way to exhaust just about every bit from every metabolic pathway an athlete possesses. There’s a reason the CrossFit Open workouts usually look like this format.

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