Workout of the Day

Thank you to everyone for keeping things going last week. I learned a few things when I came back. You need practice writing scores on the board. You need to learn how to do perfect movements before you go fast. Good Mornings and Evil Wheels are slow and controlled not fast and sloppy. All movements…

Thank you to all those who are keeping the doors open this week! To the rest of you, sign up early for classes. Each of those with a key have access to the list of people who have signed up and will come if you come! If you can’t make it please let them know…

The Judges course for 2018 is now on line at http://oc.crossfit.com For those of you that would like to help me out by judging the Open for people in our gym, you may go to this site, pay your $10 and take the course. I think it is a valuable course for any athlete to take. You…

As I am posting this the snow is beginning to fall. Where the roads were clear it isn’t very slick. Where they were not clear, in my neighborhood, I had a lot of trouble getting up my little hill! I don’t expect much snow, but let me know if you are not going to try…

We are going to try to increase our strength wods for the next few weeks. This may help prepare us for the upcoming Open! Because it takes some time to do these strength wods I would like to suggest to you a different warm-up. Start with Rowing, Running, Biking or Double Unders. Do a few…

Happy New Year! Ready for a whole new year of goal setting and working toward them? Are you ready to start  preparing for the Open? Be thinking about things you need to improve on and make a reasonable timeline to work toward achieving those goals. One of the keys to success is not picking everything…

MERRY CHRISTMAS! This is the last week for wods in the gym for 2017. We will not be open on Monday, Christmas Day, just in case you forgot. And we will be closed on New Year’s Day next week also.  Because these weeks are short, only 4 days, we will not be doing strength wods…

I can’t believe the year is almost over! The 12 Days of Christmas WOD is over. (Glad for that one to be done.)  The Christmas party was a fun one, with all good sports playing silly games and sharing food, but now that’s over. What could be left? Oh, birthdays! Yes, we will celebrate Jenny’s…

We are definitely celebrating Christmas this week! We will have our 12 Days of Christmas WOD on Tuesday and a party on Saturday! For the WOD no special preparation is needed, just be ready for a long workout. For the party, come to the gym on Saturday at 6pm or anytime after that you can…

We’re planning a Christmas party at the gym for December 16th. I’m thinking maybe 6 or 6:30 would work better for most people – let me know if that works for you. Bring food to share and your families! We’ll play games (just fun ones, no Crossfit required). I’ll try to be nicer to your…