Friday 110401


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Tired of the same old breakfast? Real food, real zone delicious waffles


2 Egg whites (1P)
1 Whole egg (1P)
1/2 Apple (1C)
1 Tablespoon almond meal (2F)
Cinnamon to taste
1/2 Cup frozen blueberries (1C)


Put egg's and cinnamon in the blender, slowly add all ingredients.  Pour into waffle maker.  Cook for approximately four minutes. Use a waffle maker that flips for best results.  Take blueberries and microwave them for 1 to 1.5 minutes.  Pour onto the hot waffle devour in seconds.

Zone: Recipe is for 2 block breakfast add or delete to recipe as blocks call for.


Competition crew and supporters, if you are planning to carpool to MBS this Saturday, please meet at Verve at 8:30am for the caravan.


  1. Jorge :

    APRIL FOOLS (Re: the workout)! I’M CALLING IT!!

  2. Annie :

    JORGE….are you kidding! I was just about to type that!!!!!!!!

  3. Murph is real. 1st or not.

  4. Serious macro shot. Props to the Foto phinger and bonus for the grub!

  5. Adam M :

    Ok… for the first time I am thinking paleo may not be so bad!

  6. Karim :

    46:37 Rx. Went to the 6am class and I’m still feeling a little wobbly. Great workout!!!

  7. nateR :

    42:30 sans the vest. Everything else rx. Now off to party at the game!! Opening day is one of the best holidays ever.

  8. Annie Fannie Camie :

    Oh dear God.

  9. Tobias Coffin :

    I LOVE MURPH! Too bad today is my day off. Maybe I’ll make it up (if its real)

  10. Slaughter :

    Murph, it’s been a while, good to see you again.

  11. Tobias Coffin :

    Imagine if there was a crossfit gym like this:
    No one would ever do anything except hang out and stare at shit.

  12. Joylyn :

    Carpool caravan is at 8:30 tomorrow to go to MBS. Remember $20 drop-in fee, and your game face 🙂 Post to comments today/tomorrow if you are going to join us. You can call the gym phone too.
    We’ll bring some equip to warm up and roll with and maybe grab some coffee on the way up or food after. Get ready for some fun!

  13. Keith :

    I have met Murph.
    Ten weeks ago I would have run from him crying like a baby. Today I beat half of him in 56:32.
    Duh, winning.

  14. Tobias Coffin :

    i’ll be joining the caravan

  15. Fonger :

    58:40ish. For you, Sgt. Hunt. The world lost a great humanitarian yesterday. RIP.

  16. Greg b :

    Will meet you at MBS. Everyone competing……… Get some! By the way Murph you still kick my ass.

  17. Oh shit! Murph beat me down like a little bitch, 55:02 w/o vest. Today I am walking like a sea turtle!!

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