For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Post time and thoughts to comments.


Hillary, Joei and Liz killin’ it in today’s Elements


"It’s been a long time since I’ve had to actually lay down after a workout"

– Kristin after "Last Chance"

Intensity and technique are not at odds.  Intensity is relative, technique is not.  We believe, as CrossFit teaches, that when embarking on a CrossFit routine there are three steps.  1) Learn the mechanics of the movements.  This is very important for your safety and future improved fitness. 2) Be consistent.  Consistently display great form while preforming movements and do at least three WOD’s a week.  3) Then and only then add intensity for optimizing results.

Keep these in mind when getting psyched for the daily WOD; mechanics, consistency and then intensity.  Measure yourself against yourself and you decide if you are increasing your real world work capacity.


  1. Matt :

    That picture is hilarious. I think everyone got smoked on Saturday’s WOD. Feels good doesn’t it. Tough workout and each of you gave it your all. Nice work.
    Matt 12:17

  2. cherie :

    Mike: 16:58
    Amy: 15:40
    Cherie: 13:58
    Stefanie: 7:24
    Elements #2
    7 Burpees
    7 Ball cleans
    Emmalee: 8:52 (12#)
    Joei: 14:45
    Push-up WOD
    15 on the ladder.

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