Category: Blog

This is from Tim Ferriss.  I love listening to his podcasts.  He's had some incredible people on them.  He also writes quite a bit. You have might heard of the "4 hour Body" or the "4 hour workweek"... From Tim: I do an exercise called “fear-setting” at least once a quarter, often once a month. … Continue reading Fear-Setting: The Most Valuable Exercise I Do Every Month

It has been a week now that we closed.  I miss everyone so much.  Every day we wake up and do not know what world we will see.  Thankful for our members group where the banter and sharing is ON!   I'm grateful for my coaches who are adjusting to this weird new reality.  I'm … Continue reading Monday At Home workout

not a workout we do often...  You need to do this on a track! But it's super fuN! Griff For time Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards

You can also use KB or DBs if you have them! 15-12-9 Push-Ups Backpack Sumo Deadlift Backpack Thrusters -1:00 Rest - 9-12-15 Backpack Thrusters Backpack Sumo Deadlift Push-Ups -14:00 Hard Cap- (Score is Total Time OPTIONAL FINISHER 2 SETS :45 Left Side Plank Hold :15 Rest :45 Right Side Plank Hold :15 Rest :45 Glute … Continue reading Day 5 – Home WOD

I'm hoping that everyone has a KB or a DB.  If you don't you can always use a can of soup or a back pack filled with books. the picture is to brighten your day! 30-20-10 for time KB/DB Single Arm Power Clean and Jerks - alternate sides each rep KB/DB Goblet squats KB/DB Russian … Continue reading Day 4 – Home Workout

We are putting in running but you can also walk.  This will get you outside. ( the picture is from BC, to make you happy!) It's meant to be a decent day tomorrow.  Don't forget to layer as you will get warm! 20 Minute AMRAP: Run/walk 100 M Lunge 100 M - 30 Step ups … Continue reading DAY 3 – outdoor Workout

I think Crossfit Communities are the best!  I have been moved to tears with the outpouring of support from our own community. Thank you for the all the texts and emails.  They brighten my day.  I don't think I can put into words what this means to me.   I love our community.  I think … Continue reading When This CrossFit Box Closed To Protect Its Members From Coronavirus, Clients Rallied To Keep It In Business

Miss everyone so much already!  Enjoy this fun little wod and post pictures! here is your home wod for today: EMOM x 9 MINUTES MIN 1 - :40 MAX Jump Rope or Mountain Climbers MIN 2 - 10 Backpack Front Rack Lunges MIN 3 - 14 Jump Squats w/ Backpack -2:00 Rest- AMRAP x 3 … Continue reading DAY 2 of HOME WODS

Hello fellow shut-ins, here is the first of many home WODs we will be posting over the coming weeks. Get at it 😁🏋️‍♂️🤸‍♂️ 3 Sets for Time 25 Backpack Cleans 30 Air Squats 25 Sit-Ups 20 Push-Ups 15 Backpack Bent Over Rows -Rest 1:00 b/t Sets- score is time for each set