Friday 4/27

Run 400m
Run 800m
Run 400m
Run 200m
Rest 1 minute between efforts.

Log time for each interval.

Thursday 4/26


5 Rounds for time:
400m Run
15 Overhead Squat @ 95/65

I love watching workouts like this that serve as a reminder that we are a part of a much larger CrossFit community that literally spans the globe and lives on every continent that people do.

Wednesday 4/25


3 rounds for time:
400m Run
21 KB Swing @ 53/35
12 Pull Up


You know the drill today folks.....

1st round, you're fresh so you might as well run hard. 

2nd round, you only have one more round so you might as well run hard.

3rd round, it's your last round so..... you might as well run hard!

Tuesday 4/24

Against a 12 min clock:
Accumulate MAX reps of BOTH:
Strict Toe 2 Bar
Strict Handstand Push Up


4 rounds each for max meters
1 min on
90 seconds off

Monday 4/23

CrossFit Total
3 Attempts to find your 1RM for:

Back Squat

Saturday 4/21

For time:For time:
2K Row
100 Wall Ball @ 20/14
60 Pull Up


Hey guys!! It's Coach Calvin and I have some pretty awesome news. Now that the Open is done and the Summer season is upon us, we can start getting back to our fitness in some really fun and creative ways.

So, I'm Proud to announce the "SWOLE MATES" Program! A 6 week course designed entirely around making you stronger!  Here's how it will work:

You will have an extra class each week for 6 weeks offered on both Tuesdays @ 5pm and Sundays @ 9am

They will have the same content , but if offers more flexibility for all members who may need different times.

Each class will be 45 Mins of pure lifting and strength training. This includes Power Lifting such as the Back Squat and Deadlift as well as Olympic Lifts like Cleans and Snatches. Plus all the Presses and accessory work too!


In addition to your extra class, attendees will be given weekly homework assignments to help further their progress!

This is all 6 weeks plus extra homework programmed in for $119.00

A good amount of you have access to the open gym and have probably thought to yourself, "Man, I should start doing something with that time." Or even " I wanna get stronger, but I don't know where to begin or how much I should do!"

And believe me, I get it. It's hard to find that extra time during the week to devote to lifts. I've seen people at Open Gym wondering what to do or what not to do. Heck, even if you knew what you wanted, then you might even have to do it by yourself. But not here. No, no. You'll be an Official Swole Mate and you will be around others who share your desire to get stronger and help push you to be better.

So if you're tired of the weight bringing you down or dodging those strength days cause you don't like your numbers, you gotta ask yourself a question: Bro, do you even lift???

Now if you still have questions and are interested on the program, we will be running a Free  Preview class on Sunday April 22nd @ 9am and Tuesday April 24th @ 5pm. There will be a sign up sheet with ONLY 10 SPOTS AVAILABLE for each preview and you will need to speak with a coach about signing up before you can get your name on it. Because there is such limited space you can't sign up others for them. 

I'm super excited for this and I hope we can get some of you involved

Happy Lifting!

Friday 4/20

10 rounds for time of:
1 power snatch @ 185/125
3 overhead squat


Thursday 4/19

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pull @ 135/95
10 push press

Foam Roll
3 min Jumprope 0-3
DROM 3-6

2 rounds CF warm: 6-16
10 reps each :
Push ups/OH Press
Strict Pull up/Kipping Pull up
Sumo deadlift (empty bar)

Brief WOD 16-18

SDHP Break out 18-24

Push press break out 24-28

then find working weight. 28-35
empty bar + 2 jumps should be enough. But have them work extensively with the each weight ( 7 reps each) as we don't do SDHP super often

35-40 Mini round
2 rounds of 4 reps each

Bathroom break 40-45

WOD by 45

Wednesday 4/18

Complete as many rounds as possible in 20 minutes of:
5 snatches @ 95/65
3 muscle-ups


Tuesday 4/17

For time:

8x400m run
Rest 90 seconds between efforts


Monday 4/16

Against a 25 minute clock:

Accumulate max reps of BOTH:
Deficit Handstand Push up @ 8"/4"
Weighted Pull Up @ 53/35

Saturday 4/14

9:30 AM Only!

Park WOD @ Jane Steele Park


Discover the science of how strength training keeps you young


APR 4, 2018

The secret to a longer life may be a barbell: Strength training as you age reduces your risk for death, according to a new study from Penn State College of Medicine.

Researchers surveyed people age 65 or older about their exercise habits and then tracked them for 15 years. Nearly a third of the study participants died during that period.

Less than 10 percent of the subjects strength trained, but those select few were 46 percent less likely to die during the study than everyone else.

Sure, you could say that older folks who lift must be in better health to begin with. But even after adjusting for BMI, chronic conditions like diabetes and hypertension, and habits like total physical activity, drinking, and smoking, lifting was linked to a 19 percent reduced risk of death.

Strength training can keep you active and independent in your golden years, says study author Jennifer Kraschnewski, M.D. Not only does it strengthen your muscles, resulting in better stamina and balance, but it also increases your bone density.

Together, those factors reduce your risk for falls and fractures—major causes of disability for older people.

Plus, you’ll burn more calories throughout the day just by having more muscle mass on your frame, which helps you maintain a healthy weight, Dr. Kraschnewski says.

So if you’re already lifting, don’t retire your dumbbells.

Want to start? Strength training can be safe for just about anyone, but if you’re over age 65 and inactive, talk to your doctor about any special precautions you should take, she says. Consider enlisting a trainer to create a program designed around any creaky knees or tight hips.

Don’t think that your age will hold you back, though.

“Older adults have the ability to achieve strength similar to those decades younger by engaging in simple strength training routines,” says Dr. Kraschnewski.

Friday 4/13

5 rounds for time:
400m run
30 Box Jump @ 24/20
30 Wall Ball @ 20/14

Did you miss yesterday's running workout?

Don't worry, there's lots more running to come!

Thursday 4/12

3 rounds for time:

800m run
25 Toe 2 Bar
25 Deadlift @ 225/155

It's sunny and warm outside finally!

That means it's time to run!!!

Wednesday 4/11

Front Squat

From Calvin


Hey guys! I want you to imagine I scenario with me

You have all these friends. Say 10. You have all of your friends in your life for different reasons and each friend likes to do different things when you hang out with them. Now let's say you just happen to like some of your friends more than others. BFFs if you will. So, naturally, you may end up spending more time with some of them than others. This goes on for a while and maybe you've not been responding to those friends texts for a bit. You'll "like" their posts on the interwebs and such but no real 1 on 1 time.

We'll now it's moving day. You looking to move from a 1 bedroom apartment to a 3 bedroom house in a nice neighborhood but here's the thing. You have a lot to move. You can't seem to get a pickup truck. You need help and the friends you've been enjoying so much time with can't help you because 2 of them are out of town that week and the other ones are just useless in this regard. The only ones that can help you are, you guessed it, your neglected friends. 

Now you could call them up and ask for help but you know already that they'll be very hesitant to perform well for. You will likely not enjoy the time spent with them or get much done and probably end up apologizing for not having developed your relationship more.

This is not unlike your weaknesses in the gym. There are lots of things we do here in the gym and we have a need and good reason to spend time practicing them. When push comes to shove ( like I don't know, the Open) we don't want to have to call up our old buddy we've been avoiding and ask for help. We'd like a strong and healthy relationship with them. We won't just thumbs ups their posts we'll make time to go see them and hang out. And in doing so, we make ourselves better people.

On an unrelated note: Double Unders, I will text you today. 

Tuesday 4/10

3 rounds for time:

400m Run
2 Legless Rope Climb
21 KB Swing @ 53/35

Food for thought:

If you don't sacrifice for what you want,
what you want will be sacrificed. 

Monday 4/9

7 Rounds for time:

14 Dumbell Deadlift @ 50/35
14 Alternating DB shoulder press

suckers move blog.jpg

Saturday 4/7

AMRAP 12 min

20 GHD Sit Up
10 Left arm overhead walking lunge @ 50/35
10 Right arm overhead walking lunge

Friday 4/6


Push Press

Push Jerk



Thursday 4/5


5 Rounds for time:
100m sprint
10 Squat clean thruster @ 115/75
15 KB swing @ 70/53
100m sprint

Rest 2 minutes