Workout of the Day




“If you can’t fly, then run. If you can't run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact - that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.

Saturday's workout:




“You’re not your job. You're not how much money you have in the bank. You’re not the car you drive. You're not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us?

Let character be what defines us. Let it be our loudest statement.

Friday's Workout:



Handstand Push Ups

Dumbbell Box Step-ups (50/35)

Directly Into…


Alternating Dumbbell Snatches (50/35)

Wallballs (20/14)


Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat


3 Seconds Down

3 Seconds...


Thursday's Workout:

"Body Slam"

On the 4:00 x 5 Rounds:

25 AbMat Sit-ups

15 Slam Balls (30/20)

5 Push Press

Build in Weight on the Push Press


“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy are not just OK… they're part of the way.

Wednesday's Workout:

Front Squat

Build to Heavy Set of 3



60 Double Unders

400m Run

15 Front Squats (135/95)



“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister

Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.

The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.

Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.

Tuesday's Training:


27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes


21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes


15/9 Calorie Row

15 Burpees

15 Pull-ups


Need a gift idea for the special CrossFitter in your life? Or how about something to treat yo self with this holiday season? Here are some gift guides from notable CrossFit based companies:

Rogue Fitness gift guide

13 items every CrossFitter hopes for

Men's Health gifts for guys

Reebok CrossFit Gift guide

Don't forget you can also give the gift of fitness this year by telling someone you love about CrossFit, your one of a kind gym community, and our Fundamentals program to get started...



In Part 1, we explained the defining characteristic of functional movements is their ability to move large loads long distances, quickly. This definition represents three variables: force, distance and time. These variables are used to calculate power, where average power = force times distance/time. Force times distance is equal to work, so power is also equal to work/time. For CrossFit, power is exactly equal to intensity. In a manner similar to the term “functional,” the term “intensity” historically has been nebulously defined, often based on perceived efforts or correlates rather than an objective and measurable assessment. Heart rate,...


Everyone who participated in the NSN challenge deserves to be mentioned for their effort and dedication! It's hard work avoiding added sugar for three weeks! Believe me! Everyone who participated had an improvement in some way - whether it was multiple inches lost, number moving down on the scale, better time on the tester workout, or more energy, faster runs, and knowledge of healthy alternatives.

But here are the winners!

The Team with the most inches/weight lost + most time taken off tester workout is.........

Team 1!

Halley, Jen, Charlie, Karen, Avery & Ami

The person who lost the most weight + inches is....


The person with the biggest improvement on the tester WOD is.....


You will all be rewarded this week :)

I'm so proud of everyone and can't wait to see you guys continue getting amazing results from your hard work!

Monday's Training:





Our November Spotlight Athlete is Morgan!

Morgan has been an athlete at the gym since August 2018. She has enjoyed the challenge that CrossFit workouts have given her, and how encouraging everyone in the community can be. Despite having a shoulder injury, Morgan regularly attends classes, and is able to use modifications when needed to avoid further injury.

When it comes to movements, Morgan would skip box jumps if she could, and prefers cleans, double unders (for more practice), and burpees! When asked what are the biggest positive impacts since starting CrossFit, Morgan says "I'm getting my cardio strength back up, who knew you could be so spent after a 7 minute workout?! And seeing muscle definition again!"

Thank you Morgan for your dedication in the gym!

Friday's Training:

"Turkey Sandwich"

3 rounds:

800m run

10 Power Cleans (155/105)

10 Push Jerks (155/105)