We’re done with November, believe it or not!

Last week of November workouts include a thruster/s2o complex, “SWING SET”, 5 & 15 (burpees, handstand walks, t2b, box jumps), push press/k2e followed by some bench pressing, then lots of lifting for the weekend: hang snatches, hang cleans, 3-rep front squats, back squat max, bench press max, deadlift max, we have the in-house weightlifting meet to find your max snatch/clean & jerk/total (sign up below), and whatever the metcon from the 2017 CrossFit Liftoff will be!

Other things to keep in mind:
– Thanksgiving is over, so less stuffing your face, more squeezing your muscles
– FCF BINGO COMES BACK THIS WEEK! Lots of prizes to give away, so win some lines!
– this weekend is our in-house weightlifting meet and you should see what it’s like to compete
– We will release the entirety of December’s programming in a tidy PDF for you to come plan your training for the month. Get a taste of all the different class types we offer! Check back sometime Wednesday/Thursday.
– December class schedule change-ups: no weightlifting classes for the entire month, but there will be some technique seminars in the second half of the month.
– New Olympic Weightlifting classes and cycles come back Monday, January 8th
– December Sunday class schedule is now 9am HIIT, 9am CrossFit, 10am Mobility, 10am CrossFit, 11am CompEx, 11am CrossFit
The 2017 CrossFit Liftoff is this weekend! Perfect if you’re planning to compete: you can do the in-house meet on Saturday for your lifts, then come to any CrossFit class on Sunday to get the metcon entered in.


+ Bryan Fogel, director of ICARUS – The Sporting Life with Jeremy Schapp

watch ICARUS on Netflix.

CrossFit WOD for Monday 11/27

7 sets to establish a max weight for the following complex:
thruster + push press + push jerk + split jerk

Post max load to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 1/3

There’s still room for our in-house weightlifting meet this Saturday! Sign up now!

power snatch + push press + snatch, snatch, accessories for prep

Kettlebell WOD

Primal movement

Shoulder stability

Getup skill work

Swings to finish

Performance Enhancing Drugs and more have a been a point of contention for a long time in sports and physical activities where money and pride are on the line. This was a pretty good primer when it was aired earlier this year:

A new movie on NETFLIX called Icarus was released and it is a fantastic look into something we all knew about, but didn’t see how deep it really went, how big of a conspiracy it was, as well as ties to some of the current events.

As far as programming goes last week we did some modified 2017 CrossFit Games events, this year we do a mix of previous years’ events!


+ Russian Insider Says State-Run Doping Fueled Olympic Gold – NY Times
+ (Weightlifter) Apti Aukhadov (RUS) Officially Loses 2012 Silver Medal – FloElite
+ Icarus: A Doping House of Cards Tumbles Down – The Atlantic

CrossFit WOD for Monday 8/14


5 rounds for time:
12 deadlifts
9 hang power cleans
6 jerks

Rx = 70/50kg, Fitness & Health = 43/29kg, Performance goes for Double DT in the allotted time cap of 15 minutes.

Post time or time cap to whiteboard!

Olympic Weightlifting WOD

snatch, back squat, snatch pull

Powerlifting WOD

back squat, bench press, weighted pullups, GHD situp holds, kettlebell swings, HSPU

Kettlebell WOD

– Primal movement
– Mobility work
– Getup skills
– Swing skills