In light of the SoCal Regionals this weekend, we will not have a mobility/skills class this saturday. I, personally, will be cheering and yelling for Jamie until I pass out. And it takes a lot for me to pass out. Since we will not be meeting, let’s use the time off to learn and study...

Your prayers have been heard and will finally be answered. We will have a toes to bar clinic for this week’s mobility/skills class. I know we have a huge team of dedicated femme royale competitors that are itching to get their toes to bars down. So this is where we can start to break...

So the past few weeks have been pretty brutal on our hands. Especially on those of you with baby-soft skin. I have personally taped more hands in the past few weeks than I have in a long time. Some were due to people who’s hands ripped, others just want to look badass with taped hands....

Cleans. It’s one of the 9 foundational movements in CrossFit and you can bet that you’ll see some type of clean variation each and every week. It’s one of the lifts that builds explosiveness in some of the biggest muscles/muscle groups in your body. It draws on your entire...

Let’s face it, this week has been pretty gnarly on our shoulders. But that’s a good thing. When was the last time you pushed your shoulders to the limit? We have covered almost every shoulder movement this week, from split jerks, to snatches, to handstand push-ups. By mid-week, my...

Also note, track WOD is back on this Sunday 9am, at the track on Aviation. Be there! Now that the Crossfit Open is over, we can all go back to working out like normal. I don’t know about you, but the Open messed up my workout schedule. I would plan everything around the Open workouts. I...

So there you have it. 13.5, Thrusters and Chest to Bar Pull-Ups. Most of you already took a stab at it yesterday and it’s pretty straight forward. Once that clock starts, it’s 100 mph and a rough ride. Sure, 4 minutes doesn’t sound long, and it isn’t. Those 4 minutes...

What say you on your 13.4 strategy?? Trick question. You all better know that form is paramount to anything we do. As soon as 13.4 hit the interwebs, the chatter about strategy began. “7 minutes is pretty much a flat out sprint. Its all about speed and transitions”. Wrong. You...

So 13.3 is upon us. Deja vu? We’ve done this wod before. In fact, we’ve done it twice. Yet, as soon as this workout was announced, the strategizing began again, as if we hadn’t done it before. So, to fuel those with inquisitive minds, we’ll be breaking down this workout...

Often times, during a lift or mid-wod, the only thing going through your mind is to get that barbell over your head. Whatever it takes. So you step to the bar, rip it off the ground as fast as you can, it flies up over head, and now your back is tweaked. But hey, you made the lift! Wrong. We...