Tuesday, July 10, 2012


Three rounds for time of:
95 pound Ground to overhead, 10 reps (65#)
200 yard Shuttle sprint, 50 yards there and back twice

Bill is a stud. Fact.

A little piece on mobility. Reason #17 for why Bill is a badass. He works on his mobility daily. If you lack in the full ROM (range of motion) department, are you consistently working on making yourself better?


–by Amber Peck

Stretching…… a word most of us shudder at!

Think back……think really hard……when was the last time YOU stretched? Most of us desire better flexibility and yet rarely do we spend the time needed to gain it.  Stretching does not require any special knowledge or skill, the key is to do it often.  Making gains in flexibility will bring a drastic improvement to your performance in WOD’s and ultimately reduces strain on our joints.

To get the most out of your time, stretching is most effective immediately after your WOD when your muscles are warm and fatigued.  A very important piece of stretching is learning to relax while in the stretch, so practice breathing deep through each stretch. Stretches should be held for 10-60 seconds and should always be varied.  As with all we do in Crossfit, keeping things varied will improve results.

So next time your done with YOUR WOD, spend a little time getting to know your partners in pain, stretch together and chat while doing it! Take advantage of this time to improve your body and make a new friend. :)


REMINDER: We will be closed this Friday, July 13 through Monday, July 16. We are headed to California for the 2012 CrossFit Games.