Community Archive

Many people can talk about wanting to get back into shape, get fit, or start working out. These students took action and committed to doing so.

Check out our Getting Started and Schedule & Fees page to see if you are up to the commitment and challenge.

If you think you are, contact us at [email protected] to RSVP to attend our orientation and workout assessment session to take the first step towards taking back your fitness.

Up to the challenge of changing your life? These students were. Our first day’s orientation and workout assessment session is very simple, but as many of our veteran students have come to understand, simple does not necessarily mean easy.

Our latest class of students took on the challenge of going through our assessment, committed to the enrollment in our Fundamentals Course, and came out the other side with more measurable improvements in cardio endurance, stamina, strength, speed, power, agility, flexibility, balance, coordination, and accuracy.

Beyond that, our goal was to help these students acquire the basic tools they need to begin their CrossFit experience and benefit from life long training results. We congratulate Nicole, Sandro, Albert, Alex, Alan, and Airene for successfully graduating from the Fundamentals Course. We’ll be looking forward to introducing these new students to the rest of the 101 community where the real fun starts!

Contact us at [email protected] to RSVP to attend our orientation and workout assessment session to take the first step towards taking back your fitness.

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.

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


Don’t get comfortable with being uncomfortable.  Yes, that’s the opposite of what we usually tell you.  But, even in CrossFit workouts, it’s possible to get comfortable.  Progression gets stunted if you don’t push yourself to adopt the next level.  If you’ve been doing knee assisted push ups for a while, it’s time to start asking yourself to go for strict push ups.  If you’ve been using a medium pull up band for a while, it’s time to ask yourself to go for a small band.  If you’ve been doing false grip muscle ups for a while, it’s time to ask yourself to go for regular grip muscle ups.  The list goes on.

By doing so, you will most likely be slowing down the overall time of your workouts, but the step in progression will pay off in dividends for you down the road.  Get comfortable with failing, because it’s in every failure that you’ll learn how to get it right.

Is what we do hard?  It sure damn better be.  Is it anything that you can’t do or work on?  Heck no.  If you can go through your daily lives with that mentality, we’re heading in the right direction.  Get some 101ers!

Main Group Workout
BFF Regionals Edition
Workout 1
In teams of ~2 complete:
20 deadlifts, 225/155 (scale: 185/115, dev: 95/42)
20 hand stand push ups (scale: box hspu, dev: stink bug hspu)
20 deadlifts
20 hand stand push ups
20 deadlifts
20 hand stand push ups
20 deadlifts
20 hand stand push ups
(Each team member must complete 10 deadlifts in each set.  Team members may split hand stand push ups any way seen fit, but each team member must attempt at least 1 hand stand push up per set. 15min cap)

Workout 2
20 muscle ups (x2 pull ups + x2 unassisted box dips) while partner holds 225/155lbs.
60 wall ball shots (20/14lbs) to 10′ mark while partner holds chin above bar
(Partners may switch at any time, but reps are only counted if one partner has weight held up or chin is above the bar. 10min cap)

Top two teams in each class will advance to Workout 3:
100′ partner carry while holding onto 70lb dumbbell
2 muscle ups (one each)
AMRAP alternating box jumps, 30/24″
(After one partner completes carry, partners will switch.  After both partners have carried and completed muscle ups, team will start box jumps. 5min cap)

042612 BFF Regionals


The ability to discern incoming information and to act appropriately on it is a necessary trait for success.  When our coaches brief the workouts at the beginning of class, be sure to open your ears and mind so that you are on board with the program.  It’s also a great time to ask questions to clarify your understanding.  Waiting until you hear “3-2-1-Go!” is not such a good time.

Coach Kyle has sent out instructions for the upcoming Survival Clinic event for those of you who have registered.  Success and survival are one in the same.  Read carefully and plan accordingly.  If you fail in attending the class or fail in your preparation for the class, remedial burpees may be issued to help you increase your survivability.  #dontbezombiebait

Main Group Workout
5 rounds for time of:
800m run (sub row or 50 burpees)
30 swings, 2 pood (1.5, 1 pood)
30 pull ups

Go to our FAQ page for links on how to tape your hands.

041212 Eva

Teams are fun. Burpees are great. Squat cleans are great fun. Put them all together and you’re guaranteed a good time.


Team AMRAP in 30 min of:
“Burpee Squat Cleans”
Team member must complete the “buy in” every time before earning reps for the burpee squat cleans.

Buy in:
5 Mountain Climbers
5 Pushups
5 Deadlifts

Burpee Squat Cleans for reps (rolling count for team), 155lbs

101311 Team Burpee Squat Cleans

If you have never watched the show Obsessed, check out an episode. It’s about people who have OCD (obsessive compulsive disorder) and their journey through treatment for the many different forms of the disorder. A common and effective form of therapy for treating OCD involves exposing the people with the disorder to what makes them most anxious, fearful, or uncomfortable. By doing so, the people who suffer from OCD build a tolerance to what triggers their disorder and they are better able to manage their feelings and control themselves.


Now, when I look at workouts, I look at them as a form of therapy. We may not have OCD, but we all have opportunity to build better control of ourselves. The workouts represent something that is uncomfortable. How many of you feel anxious just thinking about the workouts throughout the day, much less feel anxious right before them. The great thing about a balanced mind is that it can only be anxious for so long. Once you get into the workout, you’re so focused on the task at hand that the anxiety gets less attention. After the workout, as you’re sucking in air to recover, that anxiety is suddenly replaced with a sense of accomplishment. Fear, anxiety, and uncomfortableness are natural manifestations of your energy. There’s a term called channelizing that refers to redirecting that energy towards something more positive, like focusing on trying your best in the workout. Look at every workout as an opportunity to practice mastering yourself. If you can control yourself when you’re pushed to the limits, think about how much more control you’ll have over yourself in normal day to day situations.

Main Group Workout
“Core Recruitment”
GHD sit ups
GHD back extensions
GHD hip extensions
Bar wipers
Abmat sit ups
Abmat side raises
Russian twists w/medball
Reach ups w/medball
Hollow Rock

Pre and post workout nutrition – Keep it simple and absorb-able. Your body is going to be taxed while you’re pushing it to it’s limits during the workout, so why tax it even more and take energy away from your performance by eating a big heavy meal beforehand. In general, try to eat at least 2 hours before the WOD and give yourself even more time if your meal is something dense and will take longer to digest. I’m not a fan of eating a special meal specifically for a workout, so just make sure you have protein, carbs, and fat in your meal. Remember you NEED carbs, 40% of all your calories should be coming from carbs, we just want to make sure you’re getting low-sugary carbs in your system to minimize insulin spikes.


For a post workout recovery snack, I’d go for a shake (protein, carbs, and fat) and try to get that in within 30 minutes after completing a workout. Again, it’s easily digestible and your body is primed to absorb nutrients after the workout. It will help bring your blood sugar levels back up to normal and I find that I am much less sore/tired the next day when I follow up workouts with a post recovery snack.

Workout A
1. Work up to ring hand stand push up or free standing hand stand push up (use tripod/headstand/kick up progressions, focus on hollow body position)

2. Skill Test Push: 1:00min hand stand hold or 10 full range hand stand push ups (use bumper plates)

3. 10 rounds for time of:
Double unders, 20
Hand stand walk, 100ft (scale bear crawl, 200ft)

Workout B
1.  Work up to 1RM Overhead Squat

2.  Skill Test Core: Bodyweight overhead squat, 15 reps

3. “Dumbbells from Hell”
4 rounds each for time (one arm per round) of:
Single arm snatch, 20 reps
Single arm overhead squats, 10 reps
Single arm swing, 20 reps
Sing arm thruster, 10 reps

082411 Handstand Walk & Dumbbells From Hell

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