Category Archives: Daily WOD

1.30.09 WOD

By | Daily WOD | 5 Comments


Our first casualty of the gym.  The busted 10lb bumper.  If it's ever between your safety or the equipment, you always win.  But if you have a bar loaded with 10 lb bumpers and don't have to drop it, do you best not to.  The "taco effect" takes a toll on them and eventually this happens. 


5 Rounds

5 Deadlift (315/205)

20 Box Jumps

If you need a recovery day take it.  You can always do a workout scaled down with lighter loads or rounds and work on technique.  How important are rest days to you and your performance?  How many hours of sleep do you get a night and how many do you wish you could have?

1.29.09 WOD

By | Daily WOD | 7 Comments


Dave, second in from the left, is turning 50 tomorrow!!!  Hence the 45lb and 5lb plates. Mike, Sarah, Erin, and Steph help him with the math, it's tough to see those numbers now :)  Congrats Dave.  You're a beast!  In honor of Dave's youth we will be doing his "Goat"!



Overhead Squat (95/65)

Knees to Elbows


Good thing you're taking the day off to celebrate Dave.  We will miss you and I'm sure everyone will be thinking of you!  Congrats again and have a great 50th!!!

    How old were you when you started CrossFit?  If it's been a while are you more fit now than you were five years ago?  What are some of the benefits you have seen?  Spill the beans!

1.28.09 WOD

By | Daily WOD | 10 Comments


The Paleo Kits have arrived.  We have about 20 of them left and they sell for $6.  The coolest part of it all is that the profit made goes to helping kids in Camden, NJ participate in CrossFit at Steves Club.  Dig in!




Find your max weight on a thruster… if you want some met con at the end complete the following


Sumo Deadlift High Pull (52/35)

Abmat Sit-up


Your new comment topic:
Would you rather have to wear burlap underwear all the time… even in the shower and during wods, OR a diving mask and snorkel all the time…even in the shower and during wods.  These are permanent people, so choose wisely!

1.27.09 WOD

By | Daily WOD | 14 Comments


Here is CrossFit Flagstaff.  The site for The Great Basin Regionals to qualify for the 09 Games in Aromas, California.  Keep a look out for some of the workouts from last years games over the next couple of weeks to see if you want to give a go at qualifying.  They will also be having workouts for those who need to scale so get your grove on and gear up for a road trip!  Lets represent Park City well!


For Time

100 Pull-ups

Every time the clock rolls to another minute you have to complete 3 barbell snatches (115/75)

The clock doesn't stop so keep movin'!

Scale as needed, you can even use a dumbell or pvc for the snatches if you need to… no sandbagging though or you get a "treat" when you return to your bar.

Comments:  Now that we have a new blog that is apparently easier to comment on bring them on.  Here's a topic for you.  What was your first CrossFit workout like and what did you think of it?

1.26.09 WOD

By | Daily WOD | 3 Comments
P1010003Julie in mid-swing!  Pull out the kettlebells people… here come the swings!!!


30 Swings

5 Wall Ball

25 Swings

10 Wall Ball

20 Swings

15 Wall Ball

15 Swings

20 Wall Ball

10 Swings

25 Wall Ball

5 Swings

30 Wall Ball

It’s coming along

By | Daily WOD | 2 Comments

Okay, so this fancy new blog is still a bit tricky for me so bear with us for a bit as we get it going.  The idea is to provide you with a better blog where we can get more information up here and do it frequently for you.  You can poke around as much as you like but remember… it's not quite there yet.  We still have some work to do but we will get it there!

I will also try to link the old blog to this one so you can look back at any other workouts or pics from the past. 



AMRAP in 20 min

5 Pull-ups

10 Push-ups

15 Squats


See if you can't beat your pr from last time, and remember, this one is on the shirt!