March 2014




Our cops, firefighters, EMS, and military/veterans aren’t the only heroes we work with every day. Our teachers and educators have an incredible responsibility on their shoulders.  We place our trust in you just as much as we place our trust in our uniformed friends, to not only protect our children, but to teach them values, like honesty, courage, and integrity. We're excited to offer this membership to you as well as any friends who fall under this umbrella.


Starting April 1, we will be rolling out our Educators Membership. Please email or call us to set up a time to come to the gym to get more information and complete an assessment so you can get started on your CrossFit journey.


*We also run a Student Membership - please contact us for more information or to schedule your free trial/assessment.

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Friday March 14th


  • Member Connect - sign up for classes on your mobile device. Not only can you sign up and check in for classes, you can check your attendance records, view bills, change account information and more! You can download the app by going to  

  • Tomorrow we're doing CF Open Workout 14.3 at the 9AM class. The session does not count towards your allotted classes for the week - aka its FREE. We encourage everyone to come. If you're taking a rest day, we encourage you to come cheer and help judge.






  • Experienced members will work on increasing the weight by 5lbs keeping solid technique (Constant Tightness in the mid-section, Ribs Locked Down)
  • New members will work with light weight and focus on technique. Work on finish position. Bar is overhead with active shoulders.  


"Double Threat"

4 RFT - using ONE bar 

6 Barbell Lunges (fwd+ bckwd = 1 rep)

12 Bar Hops (both feet must touch the ground at the same time)



  • Focus on chest up and knee kissing the floor for full range of motion
  • Suggested weight 95/65 - if you falter/feel off balance during the warm up, focus on stablizing your core. 
  • Newer athletes will use an empty barbell 


Are you ready to Overhead Press via T-Nation

The Press via CrossFit Journal


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Thursday, March 13th

Demo video from CrossFit






  • Technique over weight!  It's for your safety.
  • No FAILED reps. Build your strength. 
  • Experienced members will work on increasing the weight by 5lbs keeping solid technique (solid positioning - flat back and CONTROLLED return)
  • New members will work with light weight and focus on technique. Use the same weight across all sets.



"Jersey Shore Pump"


Sit ups


Push Ups



  • Trying to get your SWOLE on - j/k to continue to move through this workout with good form (i.e. no worming, chest hits the deck)
  • Newer athletes will use an alternate rep scheme 25-20-15-10-5 Sit ups & 10-10-10-10-10 push ups



  • Push ups: on the knees maintaing a tight core or on the knees with hands on plates if you feel you are struggling to come up with a weak torso.



12 Commont Deadlift Faults via CF Hoboken

Deadlifts the Set Up via Tabata Times

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Wednesday, March 12th

She's HERE...if Bob Harper can do it, you can do it!

Don't forget to bring your log books. Writing down your weights and times are Crucial for your progress. 


Handstand Practice/HSPUs



  • Hollowbody position - check this video
  • Experienced members will work on practicing handstand holds on the wall and HSPUs on the box 
  • New members will work on handstand progressions (kickups, wall support, box progression)


Benchmark WOD



Thrusters 95/65




  • There is a 12 minute cap for this workout
  • Thrusters during the first round should be smooth and can be broken into small sets. No more than 2 sets - otherwise you've gone too heavy
  • Scaling for pullups: Banded Pullups or ring rows

Post time to comments.



Spring Social at the Beach House Cafe is NEXT THURSDAY - please RSVP if you can make it

Have you registered for our Squat Clinic next Sunday, 3/23? 

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Tuesday, March 11th


Power Cleans




  • Athletes who’ve been doing HPC, will progress and move to power cleans, as long as mechanics are sound (solid catch & rack position). If there's any doubt, stick to hang power cleans to work on proficieny.
  • New athletes will work on the hang power clean  



Tabata Mashed Up

Double Unders

Russian Kettlebell Swings

*For 20 seconds, do as many reps of the assigned exercise as you can, then rest 10 seconds. Repeat 7 more times for a total of 8 intervals (4 minutes of each exercise). Your score is the least number of reps for any of the eight intervals. Scoring = lowest scoring round for both exercises, combine for total score. Go through all 8 rounds before you move to the next movement*



  • Keep moving the entire time. 
  • Choose a kettlebell weight that will allow you to go through the first round non-stop
  • If you do not have double unders, you will do single unders.


Post load and score to comments.



Power Cleans via Tabata Times

Bad Habits of the Power Clean via LBEB


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Monday, March 10th

Post 14.2 Photo


Is it your shoulders or hips giving you problems with your OHS?



Overhead Squat (click the blog tag for the last time we've done this)




  • If you are struggling with OHS (coming onto the toes, knees caving in, issues overhead.etc) focus on technique - keeping the torso upright, bar centered over you and perfect squat mechanics. Work w/empty barbell and light weight; Do not add weight if your mechanics are off. 
  • If you've been doing OHS and have good technique, see if you can add 5lbs from the last time;
  • Newer athletes, work technique with PVC or an empty bar



"Stanky Leg"

4 Rounds for time

10 Box Jumps

500M Row 


Post load and time to comments.



  • Rx - Games Style Box Jumps (step down) 24"/20" - both feet land on the box and stand completely on top, then step off; focus on landing softly on the box  
  • Scaling - Step Ups 20"/18" 


3 Everyday Errors that Destroy Movement and Rob Performance via Tabata Times

How to Perform an Overhead Squat via Tabata Times

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Sunday, March 9th


She's one heck of a person: mom, friend, CrossFit bad ass and she keeps her family in line and Jay,...j/k


REMINDER: GOAT Session starts today at 11:15AM



14 minute EMOM

Even - 6 DB Snatches (3 each arm)

Odd - 6 Push Ups



Why Do I Keep Jacking Up my Shoulder via Breaking Muscle

Fixing and Preventing Low Back Pain via The Box Magazine

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Saturday, March 8th

  • DAYLIGHT SAVINGS TIME ENDS: Don't forget to set your clocks ahead for Sunday.

  • GOAT CLASS STARTS TOMORROW at 11:15AM. BE sure to SIGN UP. Class will be capped out.



*we will provide scaling options when you get to the gym*

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN - includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN - includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

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Friday, March 7th

REMINDER: Tomorrow we're doing CF Open Workout 14.2 at 9AM. 



Split Jerk



"Out of Steam"

Buy in - 500M Row


DB Lunges (in place)

G2O (ground to overhead) with plate 

Cashout - 25 Jumping Pull Ups


Post load and time to comments.



Fashion v. Function via PowerAthlete

The Psychological Requirements of Weightlifting via Breaking Muscle

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