More Focus


Earlier this week, I mentioned that we’re starting a new cycle which focuses on Olympic lifting and in general getting stronger. It’s a 4 week focus, which is relatively short, but it’s a good amount of volume and will appear 4 times each week. Besides the number of times this work will appear each week, each day’s work load will be extensive and varied. Generally speaking, few, if any will actually get through it all, and that’s fine and here’s why.

We program our workouts for a very large group of people. In order to do so, even with scaling, we have to try to accommodate many different levels of ability and demand. There are athletes who are relatively new out of 101, those who have been CrossFitting for years, and a whole bunch in between. Those who are relatively new and many in the middle need a little more time on instruction and understanding each movement’s finer points. While those who have years of experience are not only capable of getting more work done, they’re wanting a little more, even beyond what we normally get done within an hour class.

This next focus will do exactly that. It will give the more experienced athletes an opportunity to get after more work sometimes within the hour in a class, but often by dedicating a little more time either before or after a class. This focus will also give the less experienced athletes a chance to spend a little more time on any given lift, removing the pressure to complete all the work before we start the conditioning portion of each class. While all of this sounds good in theory, we’re eager to see how it all plays out. We’re always experimenting on ourselves first, and then passing along what works to all of you. If you have any questions, don’t hesitate to reach out.

Workout of the Day 9/9/2016 – Friday


A. Test: Front Squat
Front Squat 1RM

B. Met-Con
Overhead Squats (115#/75#)