Thanks to everyone who came and marched with us yesterday!


+ Stay Tight! How to Breath, Brace, and Save Your Spine – Athlete Daily

A mesmerizing video on the manufacturing process of the tool you use very often in the gym. We’re proud to say that 90% of the barbells we have in the gym are Rogue Fitness barbells.

CrossFit WOD for Monday 6/26

deadlift 5x3x83%, 4x2x85%, 3x2x87%

3 rounds for time:
50 medicine ball cleans, 20/14#
25 toes-to-bar
800m run

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1, Day 1

Congratulations to all of the athletes who competed in the Trident Championships this weekend! Including Gabrielle F, Robyn S, Bri M, Kylie C, Megan K, Nathan M, Guillaume C, and Andrew B. Today marks the beginning of a new cycle!

snatch complex, clean complex, back squats

Powerlifting WOD

box squat, floor press, (weighted) pullups

Kettlebell WOD

– Primal movement
– Turkish Getup skilll work to warm up and mobilize.
– Single arm swing work. We will be working on skills necessary for the return of Simple and Sinister.

If you enjoy running as much as KB looks like she does, you should’ve have a problem with today’s workout!


+ Stability Now! – Bill Starr for the CrossFit Journal

CrossFit WOD for Champagne Friday 4/28

EMOM 10 minutes: 5 weighted pullups, as heavy as possible

3 rounds for time:
400m run
15 power snatch, 61/43kg

If you cannot do a strict pullup, go through the progressions given to you by your coaches. Post time to whiteboard!

Olympic Weightlifting WOD

snatch, clean & jerk

Kettlebell WOD coming next Friday!