Monthly Archives: February 2011

Kettlebell Madness

Saturday 110219 BLACK BOX WOD (current skill: kettlebell swing) 5 rounds for time: With a 32, 24 & 16 kg KB Perform the following: 5 2-arm swings 5 1-arm swings, left arm 5 1-arm swings, right arm Post time to … Continue reading


Your girl Friday

Friday 110218 “Kelly” 5 rounds for time of: Run 400 meters 30 box jump, 24 inch box 30 wall ball shots, 20 pound ball Post time to comments. Compare to 100915. Therapy AND life Metro dash: an obstacle-course race / … Continue reading


Is “Nicole” next?

Thursday 110217 “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Post time to comments. Compare to 100813. Vitamin D and strength Are we born to run? The paleolithic alcoholic Giving root vegetables their due England finds 2012 Olympics don’t … Continue reading



Wednesday 110216 “Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Post time to comments. Compare to 100514. Junior is moving back to Miami after crossfitting with us for several months. In … Continue reading


New Free Seminar!

Tuesday 110215 BLACK BOX WOD (current skill: kettlebell swing): 21-15-9 reps of the following: Kettlebell Swings (24 kg men / 16 kg women) Ring pushups Toes to bar Post time to comments. SKILL REVIEW SEMINAR WITH JOSH AND MIKE K. … Continue reading

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Happy Valentine’s Day!

Monday 110214 Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats Increase the load each round. Rest as necessary between rounds. Post loads to comments. Compare to 100505. The P-chain thang Dress … Continue reading


C&J Sunday

Sunday 110213 Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 100516. HAPPY BIRTHDAYS to CAROLINA & JAMES D.! Coach Court’s got big ups (thx, Steven). See the rest of the photos on our Facebook page:


30 seconds is a long time

Saturday 110212 Complete as many rounds as possible in 15 minutes of: 15 Chest to bar pull-ups 30 second Ring L-sit hold Post rounds completed to comments. Portrait of a hand (thx, Steven):


Friday Front Squats

Friday 110211 BLACK BOX WOD (current skill: front squat): front squat 3-3-3-3-3-3-3 Post loads to comments. Therapy vs. life There is no such thing as discipline. There is only love. Dealing with injury Paleo cauliflower mash Why salt matters Eat … Continue reading


Announcing our Team Rosters!

Thursday 110210 “Wittman“ Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Post time to comments. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to … Continue reading

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