Tuesday’s Late Back Squat Post!!

Sorry guys 🙂


Back Squats!  30-1-20-1-10-1.  Great day for a new Max PR, and if you’ve done it before, it’s a great day for some mini records as well.

Rock it!

Monday’s Games Style Workout “Amanda”

Here’s a story: when this workout first came out, waaaaaay back in the day, 2010 I think, I was working the CrossFit Games. It was the final workout of Day 1, and it was in a random heat, like 2nd or 3rd heat, and I had a card for this guy I’ve never head of before, Rich Froning.  He ended up winning that heat (and placing second in the Games that year), and his time was really fast, beating badly some seasoned competitors.  Like so much faster that the head judges went to video review to make sure I did my job well, and didn’t miss something, because “no way did he beat so and so by that much…”  I could only reply, I dunno guys, he seems pretty fit to me!

-Cited from Beyond the White Board:

Amanda was named after the 2009 CrossFit Games competitor, Amanda Miller. In 2009, and known by her pistol tattoos on her hips, Miller moved on to the Games after finishing 6th in the Mid Atlantic Regional. She placed 55th overall that year. Unfortunately, one month later she soon crossed more challenges as she faced a battle with recurring melanoma. She passed away on April 23, 2010 at the young age of 24.

“I just competed in the CF Games less than a year ago and now I’m dying.”
Amanda Miller, March 9, 2010

The first WOD of the 2010 CrossFit Games was then dedicated to Miller when Dave Castro officially dubbed the workout in honor of the fallen athlete, to live on in the CrossFit Community forever.

The Workout:


9/7/5 For Time of:

Squat Snatch 135/95 


Sunny Saturday Sessions at Wilcox Park!


Hey guys!  Come join us, sweaty times and meat afterwards!  Scaling of course, no vest of course, and yeah I’ve got the gear covered, except a few extra rowers and we’re all set :). Our LCF as Rx’d version isn’t very much the same as the original Crossfit.com version, but that’s OK.  We did plenty of Pull-ups in “Daniel” earlier this week, and that’s all we’re really missing from this workout.  This is a great workout to do in a park with friends, lots of reps, rowing, box jumps or step-ups, good time in the sun having fun.

-Army Spc. Hilda Clayton


The Workout:


For Time with a buddy:

Buddy 1: 50 cal Row

Buddy 2: 50 cal Row

Buddy 1: 45 DB Thrusters (25/15)

Buddy 2: 45 DB Thrusters (25/15)

Buddy 1: 50 Box Jumps 24/20

Buddy 2: 50 Box Jumps 24/20

Buddy 1: 45 Wallball Shots (20/14)

Buddy 2: 45 Wall Ball Shots (20/14)

Buddy 1: 50 cal Row

Buddy 2: 50 Cal Row


As Rx’d:

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.

Friday’s Double Whammy, Big Money? Isabel, and Isabel Light, just right!

Remember Guys, NO SATURDAY SESSIONS IN THE GYM.  We’ll be meeting at Wilcox Park for you Juneteenth workout “Hildy” as per the instructions on the board in the gym.  Check there for details and specifics!  Thanks!!

This is two workouts in one! 60 reps, pacing is super key, but ultimately the work is gonna be really nice, as you tire out, the weight gets lighter, we never do that!  So enjoy it 🙂 The first 30 reps, is Isabel a benchmark CrossFit WOD (workout of the day), we’ve done that workout plenty of times, so I figured we could slow down through Isabel, and then try and speed up again and finish strong with another 30 lighter snatches.  I think your guys technique will benefit from less pressure to blaze through the first 30 so fast also.  Smart!


The Workout:

Isabel + Lighter Isabel For Time:

30 Power Snatches 135/95

30 Power Snatches 95/65

Tectonic Thursday

The Workout:



Let’s smash the big rocks and have some fun!  Scaling includes deadlifting, and GHD work, and to finish with Reverse Hypers and Inversion Table is always a good idea.

“Swell-Bow” Wednesday

The Workout:


For Time:

50 Pull-ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pull-ups

You aren’t going to get the butt you want by sitting on the one you have


Your first class is always free. Check us out!