Tuesday 100330

Five rounds for time:

40 Double unders

30 Box jumps, 24"/20"

20 Kettlebell swings, 24kg/16kg

Post time to comments.


Who's ready for a pool WOD? 

Do you remember a time when you felt like fit people knew a secret that they weren't telling anyone?  You'd see them in them in the gym and in the grocery store and you tried to mimic their workouts and eat what was in their shopping carts, but it never added up to fitness.  Do you remember wondering "What am I missing?"  

One of the great things about CrossFit is that we lay it all out on the table for you.  There's no secrets or magical drinks that are going to equate to elite level of fitness.  Nope – it takes constantly varied, functional movements, executed at high intensity to increase your work capacity across broad time and modal domains.  But that's not all – you must have solid eating habits where your meals are made up of lean meats, veggies, nuts and seeds, some fruit, little starch, and no sugar or substitutes.  These foods must be eaten at levels which support muscle gains, but not fat.

Does this sound familiar?  Have you heard this over and over again?  Then you are in on our secret… which we apparently tell every person that walks into our doors.  If you want to know more, ask us – we're happy to share everything we know with you.  But, in order to be one of the fit people you used to wonder about, you must take action!  The time is now!


  1. Justin :

    Pool is cool! Thanks for reminding me of the secret.

  2. tiffany :

    i heart pool wods.

  3. erin :

    I heart summer! yeah pool wods!

  4. Greg B. :

    Thanx for the reminder that it is no secret it just takes effort!

  5. Holly :

    Holy macaroni! This was one of those WOD’s that I walked out thinking “I did it….I’m not sure how, but I did it!” Great job 7am’ers!

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