A.  STRENGTH (Day 3/Week 2) Reverse Hyper (No Weight) – 3 x 20  Hollow Rocks – 3 x 20  Dumbbell Alternating Press – 3 x 10 (20 reps total)  Close Grip Bench – 3 x 12  Bentover Rows – 2 x 15  Reverse Curls – 2 x 10 “Yeah Buddy!!”  Back Squat – 1 x...Read More

“Why do you train?”  -Nate Dunfee   With the 2013 CrossFit Games Open coming to a close I think it’s a perfect time to take a moment to step back and evaluate things.  How did you perform?  What did you learn?  Did you enjoy it?  What is your plan now?   I don’t know about...Read More

Fitness  A.  Clean Progression AMRAP 8 Mins  Pos 1  Pos 2  Pos 3  B.  12 Min AMRAP  6 x Cleans or Deadlifts  9 x Pull-ups/Ring Rows  12 x Sit-ups  Performance  A.  5 x 2 – Clean + Front Squat w/3 Min Rest  B.  12 Min AMRAP  6 x Power Cleans @ 135lb/95lb  9 x Pull-ups...Read More