Mark your calendars, we are having a Halloween themed get together at the gym Nov 3rd (the Sat after Halloween). More details to come…

Gaining Muscle – I’ve had a couple different conversations about guys thinking CrossFit won’t produce the size they want. Now this is the exact opposite argument the girls make (they don’t want to get too big). So what’s the right answer? I can tell you that you will gain more functional strength doing pullups then you will doing hammer curls. I can tell you that you will burn more calories in a 15min WOD then you will spending an hour on the elliptical watching Price is Right. So I guess the answer is both…

CrossFit won’t make you look big at all, just ask Rich and the other 200 games athletes…

My goal is not to make you the worlds strongest person, or skinniest. My goal is to make you the healthiest, fittest version of you that 45mins of work, 5-6 days a week will allow. The athletes in the Games train longer, more often, and WAY heavier than any of you. So naturally they burn more fat, gain more muscle, and build more stamina. It’s simple when you think about.

If you only want to be huge… there are faster ways than CrossFit, and none of them are healthy.  If you want to look like a games athlete… give me 2 hours a day and a clean diet. If you want to be a metric shit-ton stronger, lose fat, and look better naked… I’ll see you in your next group class.


High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.


15-12-9-6-3 reps for time of:
Clean & Jerk (115/75)
Chest-to-Bar Pullups

Do Not add assistance to accomplish Chest-to-Bar, use same assistance as normal. 

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