Community Archive


Two years ago, I had no idea if we would still be training out of a park or not. I didn’t know if CrossFit would bust, or if some major corporation would wipe out all the small Affiliates.

I still don’t know those things today, but what I do know is that we’ll continue doing this for as long as we can, as best as we can.

I remember telling our small group of students back then that if our move into a facility didn’t work out, I’d see them all back at the park and we’ll continue training for fun after I got off of working at McDonalds or where ever.

Our classes are reaching capacity, our On Ramp continues to grow, and our students continue to progress and hit new records. Watching yesterday’s On Ramp orientation and seeing how supportive our students are and how fundamentally sound our Coaches are is crazy, pure crazy. It’s watching excellence become an attitude, a way of life.

As we continue to move forward, we’ll continue to keep our mission on focus, which is to help people change their lives for the better. And, along with every business decision we make, we ask ourselves if it will allow us to sustainably meet that mission.

With that, we’ll be adding an additional group class on Tuesdays at 8:30pm to open up the evening classes. A Thursday 8:30pm class will also be added for competitors (tryouts to come).

Thank you for being a 101er, keep training that positive mindset, and enjoy every burning rep in the gym.

Group A:
1RM snatch balance

5 rounds
400m run
15 overhead squats, 95lbs

Cash out:
2:00min Hip Flexor Stretch, each leg

Group B:
1RM snatch

AMRAP in 20min
5 pull ups
10 push ups
15 squats

Cash out:
50 Russian twists, no weight

Advance Strength

Check in with a coach before starting.

Floor Press 1 RM (regular bar regular bar wide grip)
Accessory work:
Low rack floor press (2×8) for speed at single reps, explosive movement
Kettle Bell Skull Crushers (3×12)
Band pull downs (100 reps for time)
GHD sit ups (100 reps for time)

060612 Nancy & Cindy

“Rest and recovery are just as important as the training if not more.”

First, the biggest component is sleep. Ideally, you need 8-9 hours of sleep to allow your body to do its repairs and adapt to the stimulus from the workouts.

Then, it’s nutrition. Without the right building blocks, your protein, carbs, and fat, your body won’t have the material it needs to build you into a fitter you.

Next, it’s ice baths. Freeze a block of ice and toss it into your tub and spend time there to flush the lactic acid build up in your body.

After that, it’s body management. Myofacsia release in other terms means using the foam/plastic rollers and lacross balls to unglue your muscle fibers.

Lastly, it’s checking your ego. If you are genetically gifted and can recover without any problems, more power to you. But if you’re not, don’t be afraid to take an extra rest day to give your body adequate time to recover. Just don’t allow yourself to use that as an excuse when you’re just not feeling it.

Work hard and be smart about your training. Put yourself in the best position to succeed!


Main Group Workout
1RM Heaving Snatch Balance
L4: 95, 135, 155, 185
L3: 45, 65, 95, 115
L2: 22, 42, 52, 62
L1: 22, 27, 32, 37

3 rounds of:
90sec Toes to Bar
90sec Rest
90sec Double Unders
90sec Rest

Cash out:
1 mile run w/20lb vest (sub by holding a 15lb dumbbell or medball)

Advance Strength – Max Effort
1. 1-1-1 Front Squat
2. 12-9-6 Back Squat, maintain same load
3. 1-1-1-1-1-1-1 Press

052182 Heaving Snatch Balance


Main Group Workout
Group A:
4 rounds for time of:
10 Single arm snatches, 2 pood (70lb DB for CFG Regional Competitors)
50 Double Unders (x3)

50 bar wipers

Cash out:
30 strict ring dips

Group B:
4 rounds for time of:
24″ box jumps, 27 reps
Burpess, 20 reps
145lb squat cleans, 11 reps

50 russian twists, 20lb med ball

Advance Strength – Max Effort
1. 3-3-3 Deadlift
2. 3×10 Zercher Squat
3. Death by weighted chest to bar pull ups, 20lbs

051612 Heavy Single Arm Snatch & Klepto


Thank you for another great week 101ers!  Technique and intensity improved this week, but motivational consequences increased.  Remind yourself to “Bring it!” as soon as you walk through those gym doors and make sure you take care of the details of logging in and making sure your tuition is in order.  Have fun and please stay safe this Cinco de Mayo weekend!
Main Group Workout
Snatch Progressions

AMRAP in 10min
7 toes to bar
7 squat snatches, 135lbs

1:30min overhead hold, 225lbs


Low self esteem is on the opposite spectrum of our goal of building people up towards having strong self confidence.  Having low self esteem comes from the lack of a strong belief or value system.  It manifests itself in our training environment when someone constantly focuses on what they can’t do vs. focusing on what they can do to work on progressing.  Or, it comes out in the form of using excuses as a defense, rather than accepting the reality of a situation at face value.

Confidence on the other hand, manifests itself in people’s direct action.  Confidence doesn’t mean you can strut around thinking you can do anything though.  On the contrary, truly confident people are very quiet about their capabilities, because they’re more focused on performing the tasks at hand, and because they understand that no matter how good they are, they still have a long ways to progress.  Confidence gets built through small repeated successes.

Think about your first hand stand, pull up, muscle up, snatch attempt.  No one perfects it off the first try.  It takes repeated attempts, repeated failures, and ultimately repeated successes to ingrain in your mind and body that you can do a certain task.

When I hear someone tell another person “They can be anything they want to be, if they put their minds to it.” I think BS.  Success takes a lot of hard work, sacrifice, and luck.  It’s not just about putting your mind to it, it’s about doing everything possible that is in your control to set yourself up for the best opportunity to succeed.

So, whether its being the next American Idol or CrossFit Games Champion, leave no room for excuses and quietly work on dominating whatever it is that you want to do.  Because nothing worthwhile comes easily.

Main Group Workout
Group A
“Weight Loss”
5 rounds for time of:
400m run w/20lb medicine ball
30 box jumps w/20lb medicine ball, 24″ (scale 20″/step ups)
15 hand stand push ups

Group B
“Snatch Kills”
100 snatches for time, 135/95
(+20 double unders at the start of every minute, scale 20 singles.  If scaling weight, 40 singles.)


Main Group Workout
1. 1RM Snatch Balance (see example here, note Chris Spealler’s about 140lbs in this vid)

2. “Freaky Friday the 13th” (compare to 5/13/11)
Complete as many rounds as possible in 13 minutes of:
13 squats
13 squat jumps
13 squat tuck jumps
13 split jump lunges (2-count)
13 sit ups
13 mini flutter kicks (4-count)
13 side raises (both LH/RH)
13 Russian twists (2-count)
13 toe touches
13 pull ups
13 push ups
13 box dips
13 burpees

041312 Friday the 13th


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

2012 CrossFit Games Open Competitors meeting tonight at 8:30pm.  We’ll be going over participant/judging logistics, schedules, preparation, and expectations.


Main Group Workout
1-1-1-1-1-1-1-1 Split Snatch
(workout demo)

Working sets:
L4: 45, 65, 85, 95
L3: 45, 55, 65, 75
L2: 22, 42, 52, 62
L1: 15, 22, 32, 42

5 min AMRAP
30 double unders (x2 singles)
15 power snatches, 95/65lbs

022112 1RM Split Snatch


Main Group Workout
In teams of ~4, complete as many rounds as possible in 25min of:
50 snatches, 95/65lbs
1500m row
100 squats

(partition the reps amongst team members as needed, but team members must rotate in the same order)

020712 Team SnatchRowSquat

The three major categories that you’ll seen being trained in CrossFit are Gymnastics (or bodyweight movements), Weightlifting, and Monostructural (or cardio).  If you’ve ever wondered how workouts are designed, the basis behind the program is to mix these 3 elements in various combinations to illicit a desired response.  If you would like to take a crack of designing a workout, write it down on a comments/suggestion card and we’ll have our Coaches review them and spotlight your workout if it gets chosen.  


1. Skill work: Hand stand push ups
Rx – 10 elevated hand stand push ups, unbroken
Scale 1 – 20 hand stand push ups
Scale 2 – 30 box assisted hand stand push ups
Scale 3 – 40 stink bug push ups

2. 3 rounds each for time:
200m run
10 power snatches, 135lbs

(3:00min cut)

012512 Hot & Heavy

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