Friday, November 28, 2014


Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run
Post rounds completed to comments.
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Thursday, November 27, 2014


Happy Thanksgiving!
The gym will be open from 10:00am-12:00pm

Workout 12.1
Complete as many reps as possible in 7 minutes of:
Post reps completed to comments.

Frank Guglielmo.

"Cops, Coping and CrossFit" - CrossFit Journal [video]

Successful cues with E.C. Synkowski - [video]

Wednesday, November 26, 2014


 Front squat
5-3-1-1-1-1-1 attempt one rep max
Post loads to comments

Andre Vieira, Sahara Desert.

"Fit to Teach Episode 4: New Focus, New Mindset, New Goals" - CrossFit Journal [video]

"Police Use Department Wish List When Deciding Which Assets to Seize" by Shaila Dewan, The New York Times, and "When police play bounty hunter: Our view" by USA Today's editorial board.
Post thoughts to comments.

Tuesday, November 25, 2014


Complete as many rounds as possible in 20 minutes of:
95-lb. squat cleans, 10 reps
10 dips
Post rounds completed to comments.

Fixing the early arm pull with Coach Burgener - [video]

Sevan Matossian on the CrossFit video contest - [video]

Monday, November 24, 2014


As Many Rounds as possible in 15 minutes of:
15 Kettlebell swings 1.5 pood (24k)
Jump laterally over a 20" pole w/o knocking off, 10 reps
Run 200m with a 40lb Sandbag
Post the number of rounds to comments:
Compare to: 140729

Sunday, November 23, 2014

Rest Day

Saturday, November 22, 2014

Rest Day

Friday, November 21, 2014


3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups 

Post time to comments.

Thursday, November 20, 2014

Wednesday, November 19, 2014


As Many Rounds as Possible in 20 minutes of:
10 Power Clean and Jerks 95lbs
10 Snatch Balance/Snatch Drops 95lbs
10 Toes to Bar
Post number of rounds to comments:

Tuesday, November 18, 2014


Complete 3 rounds for time of:
21 Ring dips
3 Cleans 155lbs
Post time to comments:

Monday, November 17, 2014


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Compare to: 140911

Sunday, November 16, 2014

Rest Day

Saturday, November 15, 2014

Rest Day

Friday, November 14, 2014


For Time:
100 Double Unders
21 Front Squats 95/65
21 Push Press 95lbs/65lbs
50 Double Unders 95lbs/65lbs
15 Front Squats 95lbs/65lbs
15 Push Press 95lbs/65lbs
25 Double Unders 95lbs/65lbs
9 Front Squats 95lbs/65lbs
9 Push Press 95lbs/65lbs
Post time to comments:

Christiane Colombero, Point Sal State Beach, California.

"Zach Forrest: 'CrossFit Is My Future'" - CrossFit Journal [video]

Daniel Tosh Goes Off on ESPN for Stealing His "Tosh.0" Segment.

Thursday, November 13, 2014


Complete as many rounds as possible in 20 minutes of:
5 burpees
15-foot rope climb, 2 ascent
30 double-unders
Post the number of rounds to comments:
Mike enjoyed Coach Glassman's lecture today. Thanks for your time.

Wednesday, November 12, 2014


Clean and Jerk
Post loads to comments.

"Swede on Kuwait" - CrossFit Journal [article]

Congratulations to the 141104 Fran Contest winners:
Youngest sub-3:00 - Jessica Schwartz (16)
Oldest sub-3:00 - Adam Mattos (42)
Youngest sub-5:00 - Luiza Marques (13)
Oldest sub-5:00 - Larry Weizeorick (51)
Youngest sub-10:00 - Marya Drabiki (12)
Oldest sub-10:00 - Gordon Chase (63)
Youngest sub-15:00 - Marya Drabiki (12)
Oldest sub-15:00 - Gordon Chase (63)
View all submissions here.

Tuesday, November 11, 2014


For Time:
30 Pull ups
10 Thrusters 135/95lbs
20 Pull ups
15 Thrusters 115/85lbs
10 Pull ups
25 Thrusters  95/65lbs
Post Time to comments:

USA Team wins the Invitational.

Midline in the overhead position - [video]

To Our Veterans: We Thank You - [video]

Sunday, November 9, 2014

Rest Day

Saturday, November 8, 2014

Rest Day

Friday, November 7, 2014


Complete the Warm up on the Board.
Technique Day
Come in and work on your weaknesses,
Snatch, Double Unders, HSPU, One legged squats etc.
Friday will start at 7am.
Post activity to comments.
CrossFit 507, Panama.

Elbow strike with Tony Blauer - [video]

CrossFit Invitational will stream live on at 4 p.m. PT Sunday..

Thursday, November 6, 2014


Hang Snatch 5-5-5-5-5 reps
Post loads to comments.

Wednesday, November 5, 2014


5 Rounds for time of:

6 Deadlifts 185 lbs
6 Front squats 185lbs
24 Kettlebell swings 11/2 pood

Post your time to comments:
Compare to:140817

Camille Leblanc-Bazinet, Amanda at 135 lb. - [video]

"Turning Admin Into 'Adminimal'" - CrossFit Journal [article]

Tuesday, November 4, 2014


For Time:
50 Double unders
5 Muscle up, 1mu=3 dips + 3 pull ups
Shoulder Press
Push Press
Post your loads to comments:
 Compare to: 120116

Monday, November 3, 2014


5 rounds for time of:
135-lb. deadlift, 9 reps
135-lb. hang power snatch, 6 reps
135-lb. overhead squat, 3 reps
Post time to comments.
Compare to 111227
Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Big Easy, CrossFit SAC, CrossFit Columbus, 810 CrossFit, Reebok CrossFit Plaza Condesa, CrossFit STHLM (Stockholm), CrossFit Getafe Capital Sur, CrossFit Auckland, Reebok CrossFit LifeSpark, CrossFit Chiwoo, CrossFit Ten500, CrossFit Geraklion, CrossFit 506, CrossFit Posto 9.
CrossFit Level 2 Certificate Courses: CrossFit Belltown, Reebok CrossFit One, NonStop CrossFit, CrossFit Monrovia.
CrossFit Kids Course: CrossFit New West.

"The Need for Speed" - CrossFit Journal [article]

Sunday, November 2, 2014

Rest Day

Saturday, November 1, 2014

Rest Day