Why should I track my workouts?

It’s simple – See your progress.  Also we do a lot of lifting based on percentages of your 1 rep max and unless you can remember all of that data you need to have access to it.  We include a subscription to Beyond the Whiteboard with your membership here.  We encourage you to use it.  They offer a free iPhone and Android app that will link you to our gym.  The daily workouts are already in there, you just need to input your scores.  You are welcome to use any means you like, but you should be keeping track.

Beyond the Whiteboard is a very effective and detailed website that will allow you to do other things like:

– View the daily WOD, and watch demonstration videos of exercises
– See your strengths and weaknesses, and get tips on how to improve on them
– Track meals, weight and body fat measurements
– Keep progress photos and videos
– Share with others thru social media like Facebook & Twitter

Friday Night Lights Movements Released!

And the movements for September 12th are…

Hang Power Cleans 155/115 (Scaled 95/75)

Double-Unders (Scaled Singles)

Overhead Squats 95/65 (Scaled Back Squats)

Front Squats 155/115 (Scaled 95/75)


Mystery Movement

Barbell Burpee Deadlifts 155/115 (Scaled 95/75)

Make sure to sign-up early! we are capping this at 20 spots!

What Is a Foam Roller, How Do I Use It, and Why Does It Hurt?

Self-myofascial release, also known as “foam rolling,” has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness. Recent information, technology, and affordable products have introduced an increasing array of training and recovery methods to the average person.

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The CrossFit Dilemma: Why Can’t I Lift More Than THAT Person?

Many athletes may wonder why they are not able to lift more than the person next to them. This is especially true of males, and this can be a sore subject among men in the CrossFit world. Many men, and to a lesser extent women, that I have spoken to felt self-conscious if there was a workout that had a particularly heavy load that they themselves did not have the ability to lift, but other athletes present could. Some have even admitted to lifting the weight even though they knew the load was too heavy, all because those around them were lifting the load. This, of course, eventually led to injury or intense soreness in the aftermath of the workout.

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