Monday, November 28, 2011


Workout of the Day

Three rounds, 15-12-and 9 reps, for time of:
Barbell Thrusters
Weighted Pull-ups

For weighted pull-ups, use a weight vest, dip belt, or place a dumbbell between the legs above crossed ankles.

Check out this video interview of Leah P. in the CrossFit Journal
"Expecting the Unexpected", CrossFit Journal preview video [wmv] [mov]

We will be closed this weekend while hosting a CrossFit Level 1 Trainer Course

Note: We are no longer going to routinely post the "Hero" workouts from  This is not from lack of respect to those heroes and heroines.  There are several reasons.  These workouts are almost always very lengthy painstorms that we think should be done relatively rarely.  As the years have rolled by the Hero workouts have increased in number and frequency to the point that, in our opinion, they occur too often, and many are appropriate only for the most advanced.  Feel free to do them if you wish, but they will rarely be posted as the group workout.

TED Talks: Cynthia Kenyon, Experiments that hint of longer lives.  In the end the talk focuses on the role of insulin and IGF-1 (insulin like growth factor) in cellular aging and possible drug and gene manipulation strategies to limit these effects.  What is not talked about are diet strategies to control insulin.

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Recent Posts
Showing 4 comments
  • Pablo Vega

    Good thinking on the Hero WODs. Those have been getting out of control for a while now (same can be said for my diet during the past 5 days).

  • Christie Densmore

    agreed. As a relative newbie I definitely appreciate seeing more WODs that I don’t have to scale weight AND reps on 🙂

  • Bethanie

    Paleo night tomorrow night at Urban Pl8! REspond to this post if you plan to attend!

  • Bethanie

    Lucy will be there hoping to see everyone!!

Leave a Comment