Workout of the Day



From The Morning Chalk Up

The sold-out NOCCO Arena was treated to a show of CrossFit greatness on the final day of the Strength in Depth Sanctional on Sunday afternoon. The women’s and team competitions came down to the final event as Laura Horvath and Mayhem Freedom took their respected titles, while Mathew Fraser continued his dominance, winning the men’s title.

The battle for the individual Games invites went to two athletes who previously competed at the Games on teams and now will be making their first appearances as individual competitors in Madison.

Team Division: Mayhem Freedom punched its sixth consecutive ticket for the CrossFit Games in an epic comeback. After placing ninth in the opening event and sitting in fourth after day one, the team of Rich Froning, Tasia Percevecz, Chyna Cho and new team member Scott Panchik reeled off five straight wins to overcome Team WHEY’D for the lead. Heading into the final workout with just an 18-point lead over WHEY’D, Mayhem secured their second ever Sanctional title with a second-place event finish.

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Is the keto diet healthy? A cancer doctor explains why he's been on keto for 6 years

Researchers at MD Anderson are conducting both human and animal studies of the effects of diet, including the ketogenic diet, on cancer.

By Kristin Kirkpatrick

The low-carbohydrate, high-fat ketogenic diet has become hugely popular over the last few years. For many people, the keto diet — including variations such as keto cycling or the less restrictive lazy keto — has become the go-to eating plan for weight loss and fighting disease.

Two years ago, I interviewed cancer specialist Dr. Patrick Hwu of MD Anderson in Houston about his research into what he calls the “fat-burning metabolism diet”, or...


This Saturday we are having a Gasparilla themed workout, so dress like a pirate and bring a matey!

Next Thursday 1/30 we are hosting a Ladies Wine Tasting at the gym, space is limited so please sign up!

Saturday 2/1 We will have Bandz at the gym displaying their awesome workout head bands!

On Saturday, 2/8 we will have Dr. Lance from RXChiro to put on a Recovery and Movement Restoration workshop after the class workout at 10:45am. Please register on Facebook




**“80% of success is showing up.” – Woody Allen**

We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.

As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling *great*. We’re 9 weeks in, and we moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.

But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?

The paradigm shift is this:

To not view progress as a means to an achievement.

And instead to view progress *as* the achievement.

Wednesday's Training:


Pausing Power Clean

Build to a heavy set of 2




30 Double...



In the 2002 article “What Is Fitness?” Greg Glassman identifies that CrossFit’s theoretical hierarchy of development “starts with nutrition.” CrossFit has always held that nutrition is the foundation of health and fitness, a fact manifest in the CrossFit Level 1 Certificate Course’s nutrition lecture. And affiliates that offer their members services related to nutrition, such as food logs and meal plans, set their members firmly on the path toward fitness along the sickness-wellness-fitness continuum.

The freedom to discuss lifesaving information should be a basic right for professional trainers. But nutritional licensure laws in many states criminalize the provision of lifesaving nutrition information if the provider does not hold a license to practice as a dietitian. Until recently, New Jersey was...


"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."

-Martin Luther King Jr.

We would all do well to model this quote and honor MLK's legacy by continuing to show up - at the gym, for your family, at your place of employment. We don't grow by taking the easy way out, we have to continue to push ourselves into a place we are uncomfortable. Push yourself past what you think you can handle!


We will have our regular schedule of classes tomorrow.

Catered Fit will be providing us with a free sampling from 4:30 to 7:30pm.

Monday's Training:


Back Squat

Build to a heavy set of 3



For Time:

50/35 Calorie Assault Bike or Row

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

50 Single Dumbbell Goblet Squats (50/35)

30 Single Arm Dumbbell Hang Clean...


Tomorrow we will say goodbye to a very special athlete, Alix Gruta. Alix started CrossFit after her dad began attending classes. Luckily after her dad was no longer able to come, Alix decided to stay.

For me personally, it's been really enjoyable watching Alix progress over the last couple of years. I remember when she first got pull-ups and when she's pushed herself to lift heavier weights than she thought she could. Alix has been one of our most dedicated athletes, and a good friend to many people at the gym.

We will miss you Alix and wish you the best in your new journey!

Friday's Training:


Power Clean & Jerk

Build to a heavy single


"Aloha Alix"

3 rounds:

50 Air Squats

10 Power Clean and Jerks (135/95)


Has anyone ever beat Dan Bailey's "Diane" time of 1:35? Watch the insanely fast workout above!

On Monday we will have CateredFit coming by the gym on Monday during our evening classes! Catered Fit is a healthy meal preparation service that delivers fresh and delicious food to your doorstep daily and weekly. They are bringing meals for you to sample!

"When it comes to the health of our loyal members we take no shortcuts. Our produce is locally sourced, American grown and delivered to our kitchens the same day they are delivered to our members. All of our meats are also locally sourced, hormone and antibiotic free, humanely raised and delivered fresh never frozen. Our seafood is also locally sourced, 'wild caught' and never from Asia or 'suspension ponds'. Our kitchens are stocked with 100% natural products only. We do not use any products containing high fructose syrup, hydrogenated oils, modified starches, man-made dyes, table salt, white flour or white sugar. Your health is our #1...


The Carnivore Diet: Is Eating ONLY Meat Healthy, or Totally F@#$ing Crazy?



A California federal court recently awarded CrossFit $4 million in terminating sanctions in CrossFit vs. NSCA. On Jan. 10, 2020, CrossFit shared a Retraction Watch article with updates on the case. CrossFit Founder Greg Glassman shares his thoughts on the ruling below:

The trove of evidence and rulings in CF vs NSCA in U.S. Court, and CF vs NSCA in Ohio Court, and NSCA vs CF in California Court presents a museum grade specimen of scientific misconduct. All the failings of peer review are here in glorious detail, how it is that scientific consensus is crafted from fraud and what a political beast the keepers of the consensus become is made abundantly clear. The worst of it is found in the NSCA's internal correspondence and in the rulings of multiple judges in three...