Handstand Walks

We’ll get inverted. Today you’ll have some time to work on handstand walks. If you don’t have them yet we have several options for you to get better at the skill. See the video below!


Complete for time:

10 Cleans, 135#/95#

50 Sit-ups

8 Cleans, 135#/95#

40 Sit-ups

6 Cleans, 135#/95#

30 Sit-ups

4 Cleans, 135#/95#

20 Sit-ups

2 Cleans, 135#/95#

10 Sit-ups

Yep, squat ’em! From



Handstand Walk Progressions!

Here are some options for you to try today during the skill session. Pick the hardest one that you can do and go for it!



6 x 1 @ 90% 1RM



Complete 3 rounds for time of:

Run 400m

21 Kettlebell Swings, 55#/35#

12 Pull-ups 

Compare to: 9/7/15, 4/20/15, 4/15/14, 6/17/13, 8/28/12, 10/30/12, 6/13/11, 9/28/11, 8/4/10, 4/19/10


Evolve Tees repping all over town!

A Chance to PR!

Helen, another CrossFit benchmark WOD. For those of you how never have done this workout, today is your chance to give it a try and see what happens. At the end of the workout you’ll have a time that you can record and when the workout comes up again, you have a point of reference. This is one of those important workouts that we really want you to record the time as well as how you scaled things if you needed to. 

For those of you who have done Helen once, twice, or several times, today you have a chance. The chance to do something you’ve never done before by posting a PR. Take a look at your previous best and know what that time is. Come up with a plan that will let you beat that time. Maybe it will be running a little bit harder to where it’s getting pretty uncomfortable. Maybe it will be fighting to do the KB swings or pull-ups unbroken. Maybe it’s all of those things. Regardless, dig in and get after it today. You’ll be glad you did!


Overhead Squat

6 x 1 @ 90% 1RM


Complete 4 rounds for total reps of:

1:00 Max Deadlifts @ 1.5x Bodyweight

1:00 Max Ring Rows

Score is total reps completed. 


Congratulations to Connor who jumped in last minute with a buddy and ended up standing on top of the podium!

Who’s In?

Mike Murphy sent this to me and it’s too great not to share. He suggested the coaches of the all the teams that don’t win the intramural comp during the 2017 CrossFit Open do this. I love the idea because it would be fun for me and my team to watch the other coaches do this. Since we’ll be winning in 2017. Just saying.

Rest Day!

Well done is better than well said.

– Benjamin Franklin

Dini says enjoy your rest day!


Saturday Teamwork!

Class divides into 4 teams. Complete as many rounds as possible in 25:00 of:

Row 10 Cals

15 Ball Slams, 40#/30#

Run 100m, 45#/25#

20 Sledge Swings


This will be done relay style. First person starts the row. Once done with the row, the first person moves on to the ball slam, and person 2 starts the row. You can’t move on until the person in front of you has finished their reps. 

Row your face off!




4 Max Effort Attempts. Rest 2:00 between each.


Complete 3 rounds for time of:

21 Sit-ups

18 Kettlebell Swings, 55#/35#

15 Chest-to-Bar Pull-ups

12 Box Jumps, 24″/20″

9 Power Snatch, 135#/95#

Inspired by a CF Linchpin WOD. 

Garry is not worried about today’s power snatches!

Skill Work: The L-Sit

Today’s skill work is the L-sit. A strong midline is important for virtually everything we do. From squats to presses, from running to gymnastics work, the ability to maintain a good torso position and to get “tight” as you might be cued is necessary. So how can we work on that. The L-sit is one way. Not everyone has the ability to do true L-sits for any period of time. That’s OK, but if you’re not able to support yourself to extend and hold your legs for more than a nanosecond, then we have some work to do.

Below is a video on progressions that start with tucks and progressively get more difficult, eventually ending in the L-sit. Take a look at it. If your L-sit lasts 10 seconds or less, then we want you to use one of the easier progressions. Our goal is to accumulate time in the position. There is no winning the skill session. However, you can loose by not getting in enough work to actually make you better! So with that, choose a variation that will allow you to exceed 10 seconds in the position. Over time, this will improve and you’ll be able to move to a more difficult option!


Power Clean

4 x 4 @ 80% 1RM


Complete for time:

9 – 7 – 5 – 3 – 1 

Deadlift, 65% 1RM

5 – 4 – 3 – 2 – 1

Rope Climbs

The flow will be 9 deadlift, 5 rope climbs, 7 DL, 4 climbs, 5 DL, 3 climbs, etc. There will be some back-ups at the ropes. That’s OK, don’t sweat it, you will get what you need. 

The strength board. 

Got A Spot On The Board?

We did a little work on the strength board and there are some open spots on there. This board is a great tool for you in the gym. You write your name on the board and as you establish new 1 rep maxes for a variety lifts including squats, presses, and oly lifts, you write them in the appropriate column. Then when a workout or strength session comes up for the daily WOD like today’s deadlifts, you can quickly and easily look at the 1RM you have written down and use the percentage chart to calculate your working weight. Easy, convenient, efficient, and awesome. And, it helps the coaches because the faster you can figure out the weight you need on the bar, the faster we can get you guys to work which helps us stay on-time.

So, if you don’t have your name on there yet, get to it. First come first serve, there’s no reason to have any blank spaces on that board! 



Complete for time:

100 Thrusters, 135#/95#

Every minute perform 5 burpees.

Compare to: 5/22/14, 8/4/11

Yasi under the bar for the squat!

F*$%…It’s Kalsu.

Today you get to try out Kalsu, arguably one of the hardest CrossFit workouts there is. It’s a crap ton of heavy thrusters coupled with burpees. Those of you who’ve done it before know, and those who haven’t soon will. Equal parts mental and physical, this is a flat out grind. 

We’re going to establish some ground rules for today so you know what to expect. First, if you’re new to CrossFit, you won’t be doing 100 thrusters today regardless of weight. That volume for someone new to training with us is simply too much. Also if you have been inconsistent with your training and not getting in regularly, today will not be the day to recommit to RXing WODs. Our job is to keep you safe and help you train smart! We’ll have a 1/2 version, a 75 rep version, and the full. There will also be a 40 minute cap on this workout. At 20 minutes, we’ll check in on all of you to see where you’re at. If you’re not yet to 50 total reps, we’ll work with you on a plan on how to finish this thing. 

There will be more for us to talk about, but we wanted to share the above with you so you come in knowing how it’s going to go and come in with a plan. Let’s have some fun!


Strict Press

6 x 2 @ 85% 1RM


Complete as many rounds as possible in 10:00 of:

5 Power Snatch, 70% 1RM

10 Pull-ups

Climb to remember.

Never Forget.

On September 11th this year we’ll remember the 15th anniversary of the attacks. Each year firefighters from across the country participate in the 9/11 Stair Climb at Red Rocks Amphitheater. Side by side with firefighters are those who also come to climb and come to remember: friends, family, neighbors. The event grows every year, last year reaching 1800 climbers. It’s amazing. This year the 11th falls on a Sunday. That also happens to be a rest day from the gym. What better way to remember than to strap a vest or backpack on and climb with us? 

You can register for the 9/11 Stair Climb at Red Rocks here. Registration gets you a tee shirt, beer and pizza after the event, and all proceeds go to the National Fallen Firefighters Foundation. In addition when you climb you’re assigned a badge with the name and photo of one of the 343 FDNY firefighters who gave their all that day. It’s a very powerful reminder.

We hope to see some of you climbing side by side with us!


Overhead Squat

4 x 4 @ 80% 1RM


Complete as many rounds as possible in 14:00 of:

4 Bar Muscle-ups

8 Handstand Push-ups

12 Box Jumps, 30″/24″


Color photo because of how good it looks.

Just Do It. Because You Can. 

Often times when we talk with folks who want to learn more about nutrition, we hear how hard it would be for them to dial things in. We get to hear a wide range of reasons excuses as to why it simply can’t be done. One of the most common is time. It would take too much time to eat healthy, nutritions, real food. A lot of times they will have heard about pre-cooking meals for the week over the weekend and again talk about how busy they are and that they can’t squeeze it in. Guess what? Everyone’s busy. Choose to make it a priority.

This Sunday morning this went down at our house:

3 steaks on the grill

8 sausages on the grill

1 Foil packet on the grill consisting of: 1 zucchini, 1 yellow squash, 2 bell peppers, 1 red onion, olive oil, salt and pepper

3 pounds of ground beef browned on the cooktop

2 cups of rice cooked on the cooktop

1 pineapple and 1 papaya chopped

Total time including prep was 1 hour, 30 minutes. However, much of that was spent sipping an iced coffee and waiting for things to cook. This will provide around 10 meals for the coming week. There will be a little more cooking during the week, but this is a big chunk of it.

It’s not hard. It doesn’t take that much time. You just have to decide you’re going to do it. Want to make the time even more valuable? Dial up a podcast and learn something new as you cook. This weekend was Power Athlete Episode 168. It was a good one.