Monthly Archives: September 2017

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“Today I’m Gonna Do What You Won’t…

… so tomorrow I can do what you can’t.”

The Trovatos and Josè Velez tested this maxim last month.

They completed the three-part Spartan Race Trifecta on August 26th and 27th at the Summit Bechtel Reserve in West Virginia: 

  1.  “The Beast” was 12-14 miles with 30-35 obstacles. This portion took all four athletes around 6 hours to finish.
  2. “The Super” was 8-10 miles with 24-29 obstacles and took Dawn and Joe around 3 hours to complete.
  3. “The Sprint” was 3-5 miles with 20-23 obstacles. Dawn and Joe were able to finish with a time of 2 hours and 20 minutes and Dylan and Josè beat them by about 25 minutes.

Dawn reported that “the distance, elevation and the terrain were the most challenging part.”

Dylan agreed. “Every part was hard.”

Dawn, Joe, and Dylan all said there were a lot of obstacles in the race that CrossFit prepared them for, like tire flips, atlas stones, and rope climbs. Dylan claimed that even with obstacles like the monkey bars, which we don’t have in the gym, his training on the pull up bar helped.

Dawn, Dylan, and Joe all said their favorite part about the Spartan Race Trifecta was “jumping over the fire and crossing the finish line.” Their hard work in the box definitely paid off! Be sure to offer each of them an extra high-five this week.

Programming is up!

9/11 Tribute

Tomorrow is 9/11.

We will be honoring those who lost their lives in the attacks by completing the the 9/11 Tribute wod.

The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125lb thrusters represents the number of deaths that occurred at the Pentagon. The 175lb power clean symbolizes AA Flight 175 that hit the South Tower. The 170lb deadlift is symbolic of flight 77 and Flight 93 combined. The 110lb push jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

For Time:

  • 2001 meter Run
  • 11 Box Jumps (30/24 in)
  • 11 Thrusters (125/85 lbs)
  • 11 Chest-to-Bar Pull-Ups
  • 11 Power Cleans (170/115 lbs)
  • 11 Handstand Push-Ups
  • 11 Kettlebell Swings (2/1.5 pood)
  • 11 Toes-to-Bar
  • 11 Deadlifts (170/115 lbs)
  • 11 Push Jerks (110/75 lbs)
  • 2001 meter Row

Athletes may start with Row and end with Run, or start with Run and end with Row.

For larger classes, we’ll share equipment and scale as necessary.

This week’s programming is up! 

Who is YOUR Ride or Die?

This week’s programming is up! 

So… who is your ride or die?

Have you chosen your partner for the CrossFit Team Series yet???

If you want an opportunity to WOD. SO. HARD you guys. Sign up and get on the leaderboard.

This year is all about the twos: two-person teams will take on two sets of workouts over two weeks. It starts September 20 and ends October 2.

It’s gonna be fun. Some challenging WODs. Think sweat angels and high-fives and “I-haven’t-gone-that-hard-in-months!” Y’all need to bring it.

Still on the fence? Read about Dexter and Christina. They’re what CrossFit is all about!