Blog Archive

Kat’s been guided through our fundamentals course by Coach Annie and it’s been good to see her progress in her core strength and quality of movement. She’s worked hard and we’ll be looking forward to introducing her to the group classes this week. Kat’s favorite workout so far has been “Fran”

Chester has completed his course as a part of Coach Wallee’s group. Chester’s looking for some friendly competition to up his fitness game so we’ll look forward to seeing him continue his progressions where the real fun begins in our group classes.

We would like to welcome Brian, Jenny, and Erika who recently started up their courses with Coach Huy and Coach Annie. On Ramp students Tyler, Daniel, and Rohan are heading towards the tail end of their On Ramp program and will be retesting their baseline numbers next Monday. On Ramp student Nate continues to progress under the watchful eye of Coach Annie. Time always flies so quickly when taking students through our course!

To find out if our expression of CrossFit is a right fit for you, contact us at [email protected] and schedule to come in for one of our orientation workout intro sessions.

Email us at [email protected] to RSVP to attend our next free orientation workout sessions.

Class 40a

4 weeks of hard work, courage, and commitment. These graduates have earned their results and passage into our Group classes where they will continue their CrossFit journey. Working on the fundamentals never ends, it’s doing the common uncommonly well that really separates those who are on the path of excellence. As you transition into the group classes, always keep these three concepts in mind. First, the most important part to training is having fun. Second, check your egos at the door. And third, results are always earned.

We look forward to introducing you all to the rest of the 101 community this week.


Class 39

Building the fundamentals never ends. Whether it’s in our group classes or our On Ramp class, the better you build up the basics, the greater your successes will be. Great job Class 39!

Try out for our last On Ramp Class, Class 40 by RSVPing at [email protected] Contact us regarding 1-on-1 personal training to get started earlier.



7X1 3-Position-Snatch (hi-hang, hang, full) – heavy but perfect.

Paleo Workout of the Week:
AMRAP in 12min:
30 burpee box jumps, 30/24″ (20/16″, step ups ok)
30 overhead squats, 115/80lbs (45/30lbs)
30 toes to bar (60 abmat sit ups, feet butterfly)
10 muscle ups (40 pull ups, 40 ring dips)

102212 Paleo #4

Another class makes it through our On Ramp course. It takes a special person to come in for our intro day, from there, it takes courage and commitment to enroll into our course. Now, it’s time for these On Ramp graduates to carry on the fundamentals that they’ve set and continue their progression in our Group classes. If you want to see if you have what it takes, email us at [email protected] to RSVP to attend our intro sessions (every 4 weeks) for On Ramp Class 38.

Free Orientation Workouts for On Ramp Class 38
Oct 8th @ 7:30am, 12:30pm, 7:30pm

11 years after the attacks of 9/11, the emotions, memories, and impact of that day begin to fade in our minds and to think otherwise is unrealistic.

Even the truth behind the events of that day have become obscured.  But, what remains clear today as it did that day 11 years ago, is that our nation endured a great tragedy and that we continue to live on through it.

Viktor Frankl, a Holocaust survivor and author of Man’s Search for Meaning, wrote that human beings create meaning in three ways: through their work, through their relationships, and by how they choose to meet unavoidable suffering.

We invite all of you today to create meaning together in the work that you’ll be putting in at the gym.  May every rep you do bring honor to those lost, those still suffering, and those who have served and are continuing to serve our great nation.

I offer a personal prayer to our enemies, may their hearts be converted from hatred to understanding, and for any who may never come to understand, may they hearts be stopped before they are ever able to bring harm to others.

Main Group Workout
9/11 Memorial Workout:
In 2753 seconds (45:53)
23 muscle ups
37 ground to overhead, 155lbs
343 lunge step ups

Then, contribute as a CF101 community, 2108 burpees

2753 people were killed in the attacks in NY

23 NYPD Officers were killed

37 Port Authority Officers were killed

343 Firefighters and paramedics were killed

2108 U.S. troops have been killed in Operation Enduring Freedom


One more week to go for this class of recruits. Check out their squats folks, this class isn’t messing around!

Think you have what it takes to live our lifestyle? There’s only one way to find out, email us at [email protected] to RSVP to attend one of our free orientation workout sessions.

Free Orientation Workouts for On Ramp Class 37
Sept 4th @ 8:30pm
Sept 10th @ 7:30am, 12:30pm, 7:30pm
Sept 11th @ 8:30pm



Our last two workouts before the On Ramp class goes into its graduation day consists of athletic skills tests to see where the recruits currently stack up and where they need to go.  The last day of the program will be used to review all the fundamental movements, nutrition basics, and will be a final screen to see who’s built up enough consistent skills and understanding to succeed in our regular group classes.
Anyone can workout, but how many are up to really train to be their best and go beyond that.  If you want to find out, rsvp through email to attend our last orientation workout sessions for the next 4-week On Ramp Course.  Get started.


1) We hope everyone had a fun and safe Fourth of July weekend.

2) Thank you to all who came all the way down to Southern California in support of Coach Mychal and Brandon’s GrudeFitness Invitational.  It’s a very proud sight to see how supportive AND competitive this community can be.  Thank you for being great role models for GrudgeFit’s new members.

3) The two workouts listed below will be benchmarks that we want every student to complete before the week is over regardless of what workout is posted for the rest of the week.  If you are attending only one class this week, do the “B” workout.  The numbers set this week will be used as guides for the next few weeks’ training.

It is imperative that you understand that 1RM (one rep max) efforts heavily tax your systems and come with increased risk.  You are only to go up in weight for the load that you can handle with impeccable form.  If you are ever unsure or unclear about your technique, check with a Coach before you pick that weight up.  Check your ego at the door, train hard, and train smart.

4) Thanks to your incredible referrals, we expect another large turn out for the 7:30pm Monday On Ramp Orientation.  If you are available to help count reps at the end of the orientation, we would really appreciate the student based support.  Thank you!

Main Group Workout

Workouts of the Week:
A1. CrossFit Total
1RM Back Squat
1RM Press
1RM Deadlift

A2. 1 mile time trial

B1. Olympic Lifts
1RM Snatch
1RM Clean & Jerk

B2. “Baseline”
500m row or 400m run
10 pull ups
20 push ups
30 sit ups
40 squats

070912 CFT Oly Baseline


Workout journals – whether you carry a paper notebook or record your results in a mobile app (if you do use a mobile app, try MyWOD which is actually designed by a 101er), always have something readily and consistently available for you to track your objective and subjective results, notes, and food log.  Have a page dedicated to your max lifts so if we prescribe a movement such as back squat at 75% of your 1RM (one rep max), you have a reference number to easily calculate what weight you should use for the movement.

We have now completed 4 out of the 5 weeks of competition for the CrossFit Games Open.  We’ve seen this community push it’s limits and really put out to it’s current potential.  We’ve edged up to 35th place in the team rankings and have one more week to give it our best.  “The only thing worse than failure is not achieving your potential.”  Let’s make damn sure we put out every single rep possible.  101%!

Main Group Workout
Work up to 1 rep heavy snatch
L4 > 185lbs
L3 > 95lbs
L2 > 65lbs
L1 > 42lbs

3 rounds for max unbroken reps of:
Chest to bar pull ups
Hand stand push ups

2 rounds each for time:
500m row
(rest between rounds)

031912 1RM Snatch