Monday 2/29/2016



I hope everyone had a great week last week and enjoyed the first week of the CrossFit Open season! Hopefully, many of you saw how exciting and fun this sport can be. As far as competition goes though, we do have someone to keep an eye on, Tessa. Due to the age restrictions, Jen is 3 months too young this year and is at this point is still ineligible to compete. This is actually a good thing because her current score would put her #1 in the world for the 14-15 Teen’s girls!! Jen, we love you girl, and we know how frustrating it is for you not to compete this year, but you are going to do great things in the near future! This year however, we are going to do our best and show our support for Tessa. She is currently in 3rd worldwide! She plans to do the workout again on Monday around 10:30 if you want to come by and show support!

For the rest of us! Keep plugging away at the daily WODs throughout the week and know that we are doing our best to program for the CrossFit Open and the unknown that it is! If you have not signed up for the Open, you still can at, If you have signed up and have not yet submitted your workout, please do so by Monday night at 8pm. (we have until Wednesday to validate, so don’t worry).


*** CrossFit Endurance UPDATE ***

Starting this week, we will be restructuring our Endurance program to make the classes more productive for people who are training for endurance events, and to be able to offer longer WODs to all the members, regardless of their schedule. We will be refocusing Endurance in two ways:

1) Starting the week after the CF Open (3/28), all Wednesday classes, all day long, will now be Endurance WODs. The WODs will be longer (30 mins on average), and will test your aerobic capacity and build your oxidative energy system. A good sample of these types of WODs would be the workout we did on Coach Rachael’s birthday (run/row/sandbag work), the first WOD of the CF Open (lunges/burpees/pullups), and even Murph. 

2) For people who are interested in training for specific events, we are excited to announce the creation of our Race Training Program. Open to members and non-members, this is a complete training program for endurance events. It will include 2 90-minute classes a week with Coach Rachael, strength programming specifically for endurance athletes, running technique/injury prevention, nutrition and mobility. This program requires you to sign register for an endurance event: race, triathlon, etc. If you’d like to sign up for this program, see Coach Rachael. 

3) We are still offering our endurance program for kids at 4:30 p.m. on Fridays with Coach Rachael. 

So with this — there will be no more Endurance classes at 6 a.m. Monday/Wednesday and 5:30 p.m. Tuesday/Thursday. Please let us know if you have any questions.

Deadlift from Blocks (at knee) (5×3)
Fit: 5 Rounds
1min max reps Single Unders
1min rest
1min max reps Cal Row
1min rest
Rx: 5 Rounds
1min max reps Double Unders
1min rest
1min max reps Cal Row
1min rest