“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.”

Greg Glassman

Wednesday: October 1, 2008 "Daniel"


  • 50 Pull-ups
  • 400 meter run
  • 21 Thruster 95lbs
  • 800 meter run
  • 21 Thruster 95lbs
  • 400 meter run
  • 50 Pull-ups

Pre WOD: Myofascial Release, Tack and Floss (Bias), Dynamic Movement, WOD Movement Prep & Warm-up



Main Workout of the Day

FeedIcon EmailFeedIcon RSS

Latest Updates

April 28, 2014

Kerri Keegan Power Lift

Congratulation to Kerri Keegan on her amazing performance at the 2014 IPA Power Lift Competition, Ithaca NY, April 26th.

Kerri set a WORLD RECORD for the Amateur Women 123 Teen 18-19 Division in each of her lifts and also her Total.

  • 245lbs Back Squat
  • 158lbs Bench Press
  • 270lbs Deadlift
  • TOTAL 673lbs


CrossFit Logo

CrossFit Gymnastics Logo

CrossFit Endurance Logo

CrossFit Football Logo

Gym Jones Logo

SealFit Logo

Seal Grinder PT Logo

Rouge Fitness Logo

Again Faster Logo

Wright Exercise Logo

Garage Gym Logo

SicFit Logo

Forged Clothing Logo

AsRx Logo

AfroBrutality Logo

321 Apparel Logo

RokFit Logo

Wod Gear Logo

WickedFit Logo

M-2X Logo

Rigor Gear Logo

Who's On-line

We have 5 guests and no members online


Articles View Hits

Abdominals Workouts

ABS-Wednesday: July 9, 2014

8 Minutes for max rounds of:

  • 5 Crunches with 5lb Plate
  • 5 Side to Sides (2 count)
  • 5 Sit-ups (unanchored)


 Store Pic

Store Link

A Good Read

The Paleo Solution

Book-Protien Power

Amazon Link
To see all the Books Recommended go HERE

CrossFit Games