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Tomorrow, Saturday at 9am we will be completing Murph. We will offer RX’d, scaled and team variations for the workout. This is but a simple gesture to memorialize all those who have given the ultimate price and those who still are serving, so that we at home can live free. Think about this, when you come in and want to complain about it. Sacrifice and be humble.

Via BoxLife Magazine:

Every year on Memorial Day weekend, CrossFitters in affiliates across the world perform the Hero workout, ‘Murph’. It is a workout that has become synonymous with CrossFit, not just for its brutal toughness, but for what it represents. ‘Murph’ is not simply another workout we do in a class to increase our fitness before moving on to whatever else we have going on in the day. It is a workout designed to honor and remember the men and women of the armed forces that have lost their lives in defense of our freedom. And as is the case with every Hero workout, it has a story of courage and sacrifice behind it.

‘Murph’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old…

The actions and story of the SEALs on June 28th, 2005 are portrayed in the film ‘Lone Survivor’

Murphy was posthumously awarded the Congressional Medal of Honor for his courage and sacrifice that day. All three of his men were awarded the Navy’s second-highest honor, the Navy Cross, for their actions. The men who were killed in the rescue attempt were also honored. These included Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy, who were posthumously awarded Bronze Stars for Valor and Purple Hearts.

These HERO workouts are symbolic gestures of respect for all the fallen soliders and service men and women who defend our freedom. 

Workout of the Day
With a Partner complete and partition as necessary, one person works at a time.
*once you start a station you must finish
2 Rounds
400m Farmer Carry
100 KBS
100 Sit Ups
4:00 Pillar Work
100 Calories Airdyne/Ski-erg/

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And Now something completely unrelated to fitness but not health. We all need to laugh just a little bit more

I think we need to wear these during a workout soon.

Workout of the Day

3 rounds not for time
6 Turkish Sit Ups
Work on Double unders for 1:00

Every 2:30 for 5 sets
Bench Press x 5 (last week’s weight + 2kg or 80% of 5rm)
10 GHD Hip Extensions

Tabata: Alt between the two until you complete 16 intervals

Hollow Rock
Slam Ball

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Clark and Steffanie began our 7 Week Challenge with a Two WeeK vacation of their own. One slightly off the grid and with some beautiful scenery to bask in. Seems like an easy way to refocus and re-evaluate, maybe even a great excuse to leave the workout world behind, but NOT these two. These two packed the back of Clark’s Truck with a Squat rack and some weights so they could keep on keeping on. Way to go. Also may we subtly suggest a CFB Cabin retreat to Idaho….anyone?

**On a completely different note our Memorial Day Weekend schedule is as follows
-Friday Normal Schedule
-Saturday only one class at 9:00
-Sunday and Monday Closed! (enjoy some time off )

Historically we have completed “Murph” On Monday Memorial Day, however this year we will be completing Murph on Saturday…This Saturday with all who want to come. Hope to see everyone there.

NFT 4x 10-12 RDL
10-12 BB Bent Over Row
10-12 Floor Wipers
:20-:30 Hand Stand nose to wall Hold

Every 1:15 x 10
Odd: 5 Power Cleans
(Add weight each round if possible, build to heaviest 5)
Even: Row :40
(Score Is total meters)

30-50 Evil Wheels

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Piani and Paul showing what true team work outs are all about during Friday’s Quad Lady Date.

Work hard rest hard.

Workout Of The Day

A EMOM x12
minute 1: :20-:30 L-Hold Hang
minute 2:  200 m run
minute 3:  10 Strict Shoulder Press (choose a weight you can get through but be challenged)

B.-500m Row Buy In
Wall Ball
-500 m Row Buy OUt


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One week down, 6 to go! Many of you might be thinking my numbers are off or “why haven’t I lost?” But stay true. We are stoking the fire from within, setting a base for which we can build.

Consistency is key

If the weekend punched you in the face, get back on track today.

Dunk comes today- we still have some spots mid morning If anyone is interested

Workout of the Day

:30 Deadbug (holding KB)
:30 Isometric Bottom Squat holding KB
10-15 LAteral Banded Walks
10-15 Back Extensions

EMOM x 10
odd: 5 burpee Pull ups
even: 5 Back Squats (10rm weight or slightly less)
**Warm up to the weight before starting EMOM

AMRAP 10:00
20 Tire Strikes/ Russian Twists
10 Ball Slams
25 Yd Prowler