For your birthday…

  What was that workout?  OH YEAH 5k Run or Row 🙂  We had Zone Cupcakes (Jesse had 6) and went on our merry way 13 times around!! For those that don’t know, Ann has been coming now for 6 or so months and she’s SO STINKING CLOSE TO DOING A PULL-UP...

The Overhead Squat

Now that’s a nice lookin’ squat!  Notice several key points: Weight is on the heels! Lumbar curve is good! Bar is in the frontal plane! You can tell that the knees track the toes! Head is a little craned but he’s looking forward, not up! Arms are...

Up Close and Personal Spotting…

So this is about as “personal” as spotting could ever be!!!   And yes we’re gonna be doing more gymnastics training although this movement may take us a while to work in a WOD!!! Let’s start with forward rolls instead! Thanks to Barry and Keith...

The Alexis Ducheane

Here is a piece of prose written by Deidra’s daughter Lexi while patiently (ha) waiting for D to finish a training session: -This will include her punctuation and spelling errors 🙂 “Welcome to locals gym  we do crossfit. Now here our some rules pay Etetion...