Wednesday 140326


10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

Set up three bars and storm through for time.

Post time to comments and BTW.

Dean supporting weight over his head and improving his fitness.

Well, the 2014 CrossFit Games worldwide Open is nearly over.  This week is the final of 5 weeks of competition with yourself and CrossFit athletes around the world, all testing their fitness program.  It’s like a giant, awesome experiment to put yourself into for the duration of the Open.  See if your training over the last year has prepared you well for life and the constantly varied movements we come across on a daily basis.  Are you faster?  Stronger?  Improved stamina?  Better coordinated?  Are you better emotionally and mentally prepared to push yourself when life demands it?

Even if you are new to CrossFit, logging your workouts whether online via Beyond The Whiteboard (free with your Verve membership) or in a logbook is the way to go.  It’s just like inputting your scores into the Open each week.  You can set benchmarks, realistic goals and plans to crush them in this next year.  As coaches, we love to sit down with athletes focused on improving their health, whether it’s dialing in your nutrition, getting your first pull-up, or snatching your bodyweight.  Have questions?  Ask us, schedule a time, and let’s get to work.

On that note, it’s also time to celebrate your fitness and commitment to improving yourself.  So please join us on Saturday for free 14.5 WODs every 30 minutes.  Progenex will be on hand and throwing an awesome party with free food, drinks, paleo treats and prizes.  Free to the community and all local CrossFit fanatics, you can sign up on MBO.  Friday WODs will not be 14.5, however if you are unable to join us Saturday to complete it please email us to set up a time during our Open Gym hours. 


  1. Kacey :

    what if i don’t wanna tell anyone how much i weigh?!?!?!?!?!?!

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