Tommy Strong Ribbon With the $35 dollar registration, you will receive a green “Tommy Strong” tshirt. (Just in time for St. Patty’s!) All proceeds are going to the Tommy Kim Foundation to support his battle against this cancer. Please register by Feb 28th to guarantee your size. We are planning on having a RX and scaled men’s individual and women’s individual competition. We working on prizes at this time- Advocare products are already on board. Please click on the button below to register.


Tommy Kim was diagnosed with a Glioblastoma, a cancerous and malignant brain tumor on Jan 27, 2014. Tommy has undergone a brain resection surgery to remove as much of the tumor as possible before starting radiation and chemotherapy treatment. As with all brain surgeries, the impact on his cognitive and motor abilities is uncertain. Hence his ability to support himself in the future is uncertain as well. This type of brain tumor is fast growing and has a 100% recurrence rate, therefore Tommy faces a lifelong battle. Subsequent surgeries and ongoing treatment are highly likely. Just as Tommy’s medical battle will be ongoing, so will his financial burden. Tommy’s family is now looking to raise money to pay for the medical expenses and to support his health regimen as he enters a period of intensive treatments.

For those who don’t know Tommy as well as others, here’s a little bio…Tommy was born on March 5, 1980, in Atlanta, Georgia. Tommy graduated from Colorado State University where he played collegiate lacrosse. Following the tragic events of 9/11, Continue reading

“Skill Day”

10 minutes at each station:

1)  Row for max calories

2)  Kipping pullups

3)  Double unders for max numbers

4)  Handstand pushups (kipping, deficit, modified)

We will be working on form and efficiency of movement.

Skill:  Clean and Jerks.  All variations (depending on your skill level)  High hang, power vs full squat, power jerk vs. split jerk.

WOD:  5 Rounds:  10 pullups, 20 wall balls (20/14#), 30 Hand release pushups, 40 Mountain Climbers, 200 m Row.


Several of you are working on your beach bodies this month (or about to start the Advocare 24 Day Challenge)!  Keep up the great work!



Strength:  Back Squats:  3×6, 3×4, 3×3

WOD:  10 minute AMRAP:  100 m sprint, 10 DB Thrusters (35/20#)

Skill:  Rope Climbs, GHD sit ups, Back Extentions

WOD:  15 min AMRAP: 10 Handstand pushups, 20 lunges (each leg), 30 pullups, 40 squats

Skill:  Snatch Complex:  3 level snatch, 2 overhead squats.  Work to max.


WOD:  5 Rounds:  200m run, 10 Deadlifts (135/95#), 20 Box jumps (24/20″)

One of our members wrote this on Facebook.  Terrence is an awesome guy- and I am so glad he is part of our CrossFit family, we are better for having him in the gym.  This is why I love coaching.  I am glad I can be part of this journey, and see Terrence challenge himself and conquer skill after skill.  He is someone we look up to everyday.

terrence as kidWhen I was in the 5th grade my parents made me play football. I hated it. The other boys made fun of me and called me names. To make it better I told myself, repeatedly, that I was not an athletically competitive person. When my parentsfinally let me quit, I never played sports again. Fast forward to present … I just completed the Crossfit Open this week. I hoped to be in the top half of my division, I ended up in the top third. So what’s my point? I learned that not only are sports fun, being part of a team is great, and I’m a fiercely competitive athlete. And most importantly, it’s never too late to rewrite you.


Strength:  RDL’s  5×5

WOD:  5 Rounds:  400m run, 40 Kettlebell Swings, 30 Handrelease Pushups, 20 Toes to Bar.

“Rest Day”

Yesterday was pretty hard….  so let’s work on slower, and light moves and strength work.

Deadlifts:  3×8, 3×6, 3×5

Sots Press:  5×5

Ring dips, ring rows, ring pushups: 3×8 each

Work on Handstand pushups- full range of motion, try kipping

date beasts


Skill/cardio:  Ott Drill


WOD:  18 min AMRAP:  Buy in of 100 Thrusters (65/45), then AMRAP in time remaining of: 40 Double unders, 30 pullups, 20 Squat cleans (95/65), 10 Handstand pushups.

beast mode

3 WOD’s today!!!

1) EMOM for 10 minutes:  5 Wallballs (20/14), 5 burpees

Rest 5 minutes

2) EOMOM:  20 Double unders, 10 pullups

Rest 5 minutes

3)  EOMOM:  2 Clean and Jerks (135/95), 1 Rope climb

Resting in tire


While you guys finished the WOD yesterday, I did some “couch” coaching.  :D  Picture from Erick.

Skill:  Double Unders and Kipping Pullups.    YAY!


WOD:  5 Rounds:  10 tire flips, 200 m run, 20 Kettlebell swings, 200m run.