3-31-14 : 6 Powerful Ways CrossFit Changes Lives

9-6-3 Deadlift (225#/165#) Lateral Jump Burpees

50 Wall Balls (20#/14#)

3-6-9 Deadlift (225#/165#) Lateral Jump Burpees

ENDURANCE WOD’s CrossFit On Day: 6 min on 5 min rest 4 min on 3 min rest 2 min on – cover as much distance as possible CrossFit Rest Day: 6 mile tempo run – 90% of 5k TT pace

Article of the Day: 6 Powerful Ways CrossFit Changes Lives BY KRISTI HRIVNAK

By now, we’ve all heard the negatives that seem to accompany CrossFit: it’s dangerous, it leads to injury, it makes you bulk up … but what about the other side of the coin? What is it about CrossFit that’s got everyone talking?

Many people who stumble into this world of CrossFit emerge as changed people. I’m not talking about the physical changes. (Though of course, they’re a bonus!) For CrossFitters, the greatest transformation is in the mind. I’d like to share some of the shifts I have witnessed firsthand, in everyday people, after two and a half years of running a CrossFit gym. Continue reading the article HERE

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A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40


A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees


A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.