Featured / 01.07.2013

Part A: Mini Kipping Pull-Up Clinic Part 1: Hollow and Superman Positions Practice 4 Sets 30 Seconds of Hollow Hold 30 Seconds of Super Man Part B: "Tabata" 8 Consecutive Intervals 20 Seconds Work/10 Seconds of Rest Pull-Ups Push Ups Sit Ups Air Squats There is no rest between exercises
Featured / 27.06.2013

Part A:

1 minute AMRAP Wall Walks

1 minute AMRAP KB Swings

rest 1 minute

1 minute AMRAP KB Swings

1 minute AMRAP Wall Walks


Part B:

5 Cycles of

In 3 Minutes

Run 400 Meters

with Remaining time AMRAP

Alternating Pistols

Score for reps per Cycle

1 minute of rest after each Cycle

Featured / 24.06.2013

“For what it’s worth: it’s never too late or, in my case, too early to be whoever you want to be. There’s no time limit, stop whenever you want. You can change or stay the same, there are no rules to this thing. We can make the best or the worst of it. I hope you make the best of it. And I hope you see things that startle you. I hope you feel things you never felt before. I hope you meet people with a different point of view. I hope you live a life you’re proud of. If you find that you’re not, I hope you have the courage to start all over again.” ― Eric Roth, The Curious Case of Benjamin Button screenplay Buckle your seat belts folks, this could be a long ride. I'm sitting down in my living room on a Monday morning. I slept well past my normal 4:30 AM start. I'm left to ruminate on the past 5 years of work at CFD. How do I condense those years into a cogent statement as I branch and grow into the next phase of my CrossFit journey? I started looking backwards through emails. I wrote quite a few over my tenure (as some of you might already be well aware). The message is quite clear: we all need to change in order to realize our potential. I'll let these "old" emails paint my passion for you.