10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.


Last organized session for you to hit 16.1.


Complete as many rounds and reps as possible in 20 minutes of:
7.5m overhead walking lunge 43/29kg
8 burpees
7.5m overhead walking lunge
8 chest-to-bar pull-ups


Complete as many rounds and reps as possible in 20 minutes of:
7.5m front rack walking lunge 20/15kg
8 burpees
7.5m front rack walking lunge
8 jumping chin-over-bar pull-ups


A few Snatches from last Sunday.

5 Tips to Mentally Survive the CrossFit Open

The CrossFit Open is designed to test your limits and to push you further than you’ve ever gone before. While the physical toll on your body is high, the CrossFit Open will also test your mind.

 How Dave Castro ruined CrossFit

CrossFit started as an exercise program.  That’s it.  It has become a sport and that is largely due to the efforts of Castro.  Sure there has always been an element of competition to CrossFit and that is what makes it so groundbreaking, that little dose of competition pushes people to go just a little harder and that effort is rewarded by stronger, more efficient, healthier bodies. Many of the people coming into CrossFit affiliates in 2016 have seen the CrossFit Games on ESPN and decide to give it a shot after seeing Froning, or Baily, or Thorisdottir.  Great bodies. Amazingly capable bodies.  Most of these people don’t know the roots, and never take the time to learn. Hell, let’s be honest, many of the affiliate owners would fit this bill too.