Saturday, November 20, 2021


BUTTERFLY PULL-UP CLINIC: only two spots left! Sunday from 9-10 AM. If you already have kipping pull-ups, but you want to learn the variation of pull-up that’ll save both time and energy, this is the clinic for you! OR, if you already have butterfly pull-ups but they aren’t quite a strength of yours, and you want to several methods to make them your forte, this is the clinic for you!

Workout of the Day

In teams of two, complete AMRAP in 25 minutes of:
200m Run
7 Thrusters (115 / 75) + 7 Chest to Bar Pull-ups
14 Alt DB Snatches (50 / 35)

Partner A will run 200m, partner B will complete
7 thrusters + 7 pull-ups, partner A will do 14 DB snatches,
partner B will run 200m, etc.

Masters: 95/65, pull-ups, 40/25
Rx+ 145/100, 4/3 bar muscle-ups

Friday, November 19, 2021


Workout of the Day

Snatch Balance

Four rounds of:
21 Overhead Squats (75 / 55)
12 Burpee Box Jumps (facing, not over – 24 / 20)

Masters: OHS at 55 / 35 or front squat option (75 / 55) , 20 / 16
Rx+ hang squat snatches (95 / 65), 30/24 inches

Thursday, November 18, 2021


Workout of the Day

Hang Clean

Starting light, build to a heavy set of 2

CrossFit Games Open Workout 15.4
AMRAP in 8 minutes of:
3-3-3-6-6-6-9-9-9 etc Power Cleans
3-6-9-12-15-18-21 etc of Handstand Push-ups


Wednesday, November 17, 2021


BUTTERFLY PULL-UP CLINIC – be sure to check your email if you want to get a spot. Only a few slots left!

Workout of the Day

AMRAP in 12 minutes of:
21/15 Calorie Row
12 Front to Back Goblet Lunges (53 / 35)

Rest 3 minutes

AMRAP in 12 minutes of:
18/13 Calorie Ski
12 Toes to Bar

Rest 3 minutes

AMRAP in 12 Minutes of:
150m Run
12/8 Calories on Assault Bike

Masters: 35/26
Rx+ 70/53

Tuesday, November 16, 2021

What is the best diet? Stan Efferding knows a thing or two, so it’s worth a listen. A man I’ve learned a TON from. 

This clinic will be 60 minutes and will be a very structured and detailed tutorial on drills, progressions, and techniques that will help you understand and develop your butterfly pull-ups.
This Sunday, November 21, 2021 at 9 AM
Coach Braedon will be instructing, and we are capping it at 10 people.
You already have kipping pull-ups and can do a minimum of 10 unbroken, but preferably 15+. Unfortunately,  if you don’t have kipping pull-ups, you will not be able to perform certain essential drills needed to learn the butterfly pull-up.
We will send an email out tomorrow with a link to sign up

Workout of the Day

Seated Dumbbell Shoulder Presses
Every minute, for 12 minutes (6 sets):
Min 1) 10 Seated Dumbbell Shoulder Presses
Min 2) Body Rows

If you attended last Tuesday’s class, the loading should (ideally) be slightly heavier. However, if you failed some of your sets of 12, highly consider doing the same load.

For time:
30 Push Jerks* (115 / 75)
100 Kettlebell Swings (53 / 35)
30 Push Jerks*

Masters: 95/65, 44/30
Rx+ 155/95, 70/53

*Must be Jerks

Hat tip to Street Parking for the workout

Monday, November 15, 2021


Workout of the Day

Front Squat
Build to heavy set of 5

AMRAP in 10 minutes of:
5 Hang Squat Clean (135 / 95)
10 Chest to Bar Pull-ups
30 Double-unders

Masters: 105/70, pull-ups
Rx+ 165 / 110, 5 ring mu

Saturday, November 13, 2021

Friday Night Feast! 4oz calf liver, a few ounces of meat butter (aka Bone Marrow) that i’ll be spreading on Maryanna’s homemade sourdough. A few cheeseburgers, a big bowl of frozen blueberries, protein pudding, and my Anabolic Magic Elixir Shake. Gotta fuel up for tomorrows banger of a workout! FYI – That utensil on the right is a bone marrow spoon. Gotta have the right tool for the right job!

Workout of the Day

The workout below is one we have been doing for YEARS. We first did it in 2013 at the Fogg location. It’s been quite a while since we’ve done it, but I remember it being SO. MUCH. FUN. I mean, look at it…160 BBJO? Easy. Coach Sarah will be teaching tomorrow, so expect to see me right in the trenches next to everyone who comes. LFG!

In teams of 2, with only one person working at a time, complete the following:
100 Kettlebell Swings (53 / 35)
80 Burpee Box Jump Overs  (24 / 20)
60 Hang Power Cleans (135 / 95)
40 Front Squats (135 / 95)
30 Handstand Push-ups
40 Front Squats
60 Hang Power Cleans
80 Burpee Box Jump Overs
100 Kettlebell Swings

Masters: 35/26, 20/16, 95/65, hand release push-ups
Rx+ 70/53, 165/110, ring muscle-ups (instead of HSPU)

Same workout, just cut everything by 50%

Friday, November 12, 2021

Snatch Balance

Workout of the Day

Snatch Balance

AMRAP in 12 minutes of:
25-20-15-10-5-5-10-15-20-25 etc of 
Overhead Squats 
Box Jumps (24 / 20)

Masters: 45/35, or 65/45 front squats, 20/16 in
Rx+ 95/65 unbroken squats

Thursday, November 11, 2021

Workout of the Day

Hang Clean
Starting light, build to a challenging set of 3

Or, if you are newer to this lift, keep it lighter and work on technique

For time:
1000/850m Ski
50 Toes to Bar
25 Power Clean and Jerks (115 / 75)

Masters: 95/65
Rx+ 145/100

Wednesday, November 10, 2021

Me and the man most voted to represent humanity should Aliens come visit: Chris Jarratt!

Workout of the Day

Every 8 minutes, for 40 minutes (5 rounds):
500m Row
400m Run
30 Calories on Assault Bike

Ladies: 400m row and 22 cal bike

Each round will be for time