Community Archive

Our first day’s orientation and fitness assessment lasts approximately one hour, but we have an understanding that that one hour has the potential to change lives. If we can just change a student’s course of life by one fraction of a degree, we know that a year down the road, two years, or three years, this student will be a completely different person mentally and physically. If you don’t invest in a better you today, when will you? Go to our Get Started section and start your journey today.

It’s a new year. Will you join the millions around the country who will start a training regiment, but quit shortly afterwards?  Or will you commit to something that works, as has been proven with students that have been training with us for over 4 years now?

Visit our Getting Started section to learn more about our intake process and start your commitment towards changing your life for the better today.

Anybody can do CrossFit, just like anybody can pick up a club and play golf, or kick a ball and play soccer. But, to be really good at it, just like anything worthwhile in life, it takes a whole lot of practice, knowledge, and persistence.

Here at 101, we’re believers that if you’re doing to do something, do it right. Our Fundamentals Course is focused on building good habits and setting our students up for a lifetime of success through a pathof learning technique, building consistency, and gradually increasing intensity and complexity.

Check out our Getting Started section to see if you’re up to the task of becoming part of our community and be the fittest you’ve ever been in your entire life.

Sweat, suffering, success.  Training is a lifestyle and a process that we’re passionate about.  If you want to be able to say, and more importantly, feel like you’re in the best shape of your life, check out our Getting Started section and fill out the inquiry form.   Our Coaches will then contact you to bring you in for an orientation and assessment to start your training career. 

If doing the hardest workouts you’ve ever done in your life, learning how to sustainably eat healthily, and being a part of a uniquely supportive community speaks to you, check out our Getting Started page to understand our intake process.  There are over 10,000 CrossFit affiliated gyms around the world, but there’s only one CrossFit 101.  Come see why we’re really good at what we do, and that’s changing lives for the better.

For people who have never tried CrossFit with us, they just won’t understand how effective, and by effective, I mean devastating, a 10 minute workout can be. These On Rampers, half way through our fundamentals program, are coming to understand that there’s a big difference between group exercise classes vs group performance training. No dancing here, unless you count people’s quivering legs as they squat a dance move.

Keep it up On Rampers, earn your performance into the group classes.


We welcome Class 32 graduates Sean C., Katrina, and Tony to the regular group classes.


1) Allergies?  Check this site out.  Boom.

2) CrossFit 101 will be participating in the “CrossFit For Hope” fundraiser in which all proceeds will be going to support the St. Jude Children’s Hospital.  Look for a sign up sheet soon to participate and compete in this year’s Fight Gone Bad style workout.  In the meantime, please help us spread the word and gather donations by going here.  Thank you for putting the needs of others, especially those of our little ones, before your own.

3) “The mind is like a house with many rooms… There are rooms one must not go into. To anticipate one’s death is one of those rooms. We must not allow ourselves even to think it.”
-Steven Pressfield Gates of Fire, The Battle of Thermopylae

Thankfully, we don’t have to think about death very often in our training environment, but the idea behind the need to compartmentalize our thoughts is not any less necessary.  When we stress the focus on positive thinking, in actuality, all we’re doing is keeping ourselves from falling back on negative thoughts.  Thoughts of giving up, quitting, failing, frustration, and pain, however real, must be managed, snuffed, and not allowed to come to the forefront of our thoughts.

When your body and your positive mind are on the same page, you’ll be able to flow through challenges.  It’s when their out of balance that you’ll feel the most held back.  Be conscious of what thoughts you allow yourself to feed on, pull yourself out of those negative rooms and keep your mind focused on what will help you succeed.

Main Group Workout
Group A
5RM clean

3 rounds for time:
100 double unders (+1 burpee for broken set)
15 Hand stand push ups (+1 burpee for broken set)
10 Cleans, 185lbs

150 sit ups for time

Group B:
5RM split jerk

30 muscle ups (scale 45 seated muscle ups)

3:00min back lever or seated leg lift

050912 5RM Clean, Jerk, Muscle Ups


It doesn’t matter if you’re fresh out of our last On Ramp class or are one of our more advanced and experienced athletes, we strive to give you the attention and coaching you need to be as successful as possible.  March marks my 3 year journey into CrossFit and there’s just nothing that I can say or write that can put what a great experience it has been taking on this journey of not only CrossFitting but building up our CrossFit 101 community.  I’ve dreamt for a long time about being able to just sit back one day and watch our students rock out great performances and support each other to the fullest.  And, after watching the incredible atmosphere tonight in the gym, I’ve realized that that dream has come true.

So thank you to all of you.  I know who may have just wanted to join CrossFit to lose weight, tone up, or get healthier, but you have all really made every struggle worth it and we are proud of all of you, yes, even those who we need more work on.  Thank you to our coaches who do their best to foster our philosophies and give up a piece of themselves in the pursuit of bettering our students.  We strive for perfection on a daily basis, and as long as we’re progressing safely, effectively, and efficiently, that’s a win in my book.

Everyday is a new opportunity, just make sure you make the most of it.  Keep it up 101ers.

Main Group Workout
CrossFit Games Open Workout 12.3 (watch and read the instructions here)

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20″ box (scale – step ups)
115/75 (scale – 95/55) pound Push press, 12 reps
9 Toes-to-bar

Pre-warm up: stretch and mobilize shoulders, forearms, wrists, calves, hip flexors.

Box jumps:

1. Rebound jumps off of the ground and take time to rest and load up (store potential energy) on top of the box.  If you don’t have your rebound down yet, try a lower box and work on it before the workout.  If your box jumps start getting short, tuck your knees up and squat out from on top of the box.
2. Use your arms to generate upward momentum.
3. Land on the balls of your feet, let your heel kiss the ground, and think firing off the next jump a split second before your feet reach the ground.
Push Presses:
1. Use your hips!  Dip and drive that weight up using your hips and legs early on to save your shoulders for the later rounds.
2. Once the weight is locked out, receive the weight on your shoulders and flow it right into your next dip and drive.
3. Once you fatigue, go from a push press, to push jerk, to split jerk.
Toes to bar:
1. Instead of arching your feet/legs in a wide curve, shorten up the path your feet take by bending your knees and taking your feet on a straighter path towards the bar.  Same goes for when extending your legs back down.
2. Use a hook grip and/or alternate grip on the pull up bar.

Break your sets efficiently.  For example, if you cannot do the push presses in 12 consecutive reps, break it up into 6+6, or 4+4+4, or 3+3+3+3, etc to minimize the number of times you’ll need to take the weight from the ground.  Doesn’t make sense to go 6+1+1+1 etc…

Slow is smooth, smooth is fast.  It’s an 18min AMRAP, the name of the game will be to be as efficient as possible in maintaining a high pace.  I’m estimating to “Trigger the Beast” around the last 4-5 minutes. 

Focus on what’s in front of you and take things one round, one movement, one rep at a time to keep mentally fresh.  When you need to rest, stand tall, breath, take a moment to refresh and refocus yourself, then get back to it.  You are more capable than what you give yourself credit for.  You can handle more discomfort than what you think.  Visualize yourself doing the best you can.  Then, embrace the suck and go for it.

Save your grunts/screams/yells for when you really need it.  Focused battle cries are acceptable, crying out is not.

Above all else, have some freaking fun!


Main Group Workout
1. Snatch Push Press to Overhead Squat
L4: 95, 135, 155, 175lbs
L3: 45, 95, 115, 135lbs
L2: 45, 55, 65, 75lbs
L1: 10, 15, 22, 32lbs

2. AMRAP in 5min:
3 overhead squats, 155lbs
6 lateral jumps over barbell

030512 1RM OHS

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