CrossFit Total

Congratulations!!! to Bethanie for scoring a 291 (300=Perfect score) on her USMC PFT last night. Just four weeks ago she took this same test and scored a 267. We are all so very proud of you! Your dedication and hard work is inspiring girl!!


One of the pillars of CrossFit is functionality…. everything we do carries over to other daily activities in some way.

Back squat – This is one of (if not “The”) single most-important total-body exercise.  The hormonal response generated by the back squat’s heavy loading, vast muscle recruitment, and long range of motion impart a broad systemic benefit. Back squats dramatically strengthen the legs and back for all applications and indirectly increase the effectiveness of all other muscle-building exercises.

Shoulder Press – Perhaps the single most useful upper-body exercise. Putting a box on a high shelf is a press. Anything held by the arms at or above the level of the shoulders becomes easier as the press gets stronger.

Deadlift – Have you ever picked something up off of the ground?  Perhaps a bag of dog food, or a moving box or a small child….. That’s a deadlift.  Doing them properly builds total-body strength along with training for safe heavy (and light!) lifting.


CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

(compare to Nov. 15, 2011)

9 thoughts on “CrossFit Total”

  1. Congrats Bethanie on dominating with a 291!! You’ve been working hard for this test for a long time and your efforts have certainly paid off!

    Nice Work!

  2. first, congrats to Bethanie… way to go girl!!!
    as for the W.O ! I’m scared.. I need Chad to bring me a nookie, some warm milk, & I could use a subway as well. :-)

  3. Way to go Bethanie!! All of your hard work paid off big time! You earned it and deserve that score.

    Where does one even start with tonight’s workout, so many strong performances out there tonight! My wife posted over a 30% gain on two lifts, Justin put up some big numbers, and Mike just set the bar so high that we’ll all have to start doing two-a-days to catch him!

    Hats off to everyone that brought energy to the gym, and picked up my slack; I’m sending the black and yellows back after tonight.

  4. Thank you everyone–your support means a lot to me, you all have become like family! You have all motivated me so much these past few months and pushed me everyday! I’m so thankful to know you all!

    I’m sad I missed everyone and the WOD tonight, I am house-sitting 5+ dogs so I had to rush home after work!

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