Workout of the Day



We have two Yoga classes lined up for you this weekend! After class on Saturday we have "Intro to Yoga" with brand new yoga teacher and fellow CrossFitter, Narcisse! The cost is $10 for one or $15 for you and a friend! You can still RSVP on Facebook!

On Sunday we will have our usual Yoga class with Michelle at 10am! Grab a mat and join us for this free class included with your membership - if you're playing Primal Bingo, you can cross off the Yoga square this weekend!

(Also, I am coaching tomorrow morning at 5:30am if you want to stop for coffee....)

Friday's Training:


Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes


Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes


Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees


Wodapalooza is this weekend in Miami, and it is one of the CrossFit "Sanctionals" events that can qualify individuals and teams to go to the 2019 CrossFit Games. The top male and female individual will win automatic entry into the Games, which is a completely new way of qualifying than previous years. One of the biggest changes is the elimination of the CrossFit Games Regionals, which sadly was always a really fun event to attend. You can read more about the changes in the 2019 CrossFit Games Rulebook which was just released last week.

You can also watch a video of Armen Hammer explaining the changes like I did to save time here,

I know some of you are planning to attend Wodapalooza this weekend and we hope you have all of the fun, see all of the best athletes, and say hi to Rich Froning for me :) I guess if...


“Stick to the basics and when you feel you’ve mastered them, it’s time to start all over again, begin anew—again with the basics—this time paying closer attention.”

—CrossFit Founder Greg Glassman

"The squat is a beautiful, natural movement. It demands midline stabilization, posterior-chain engagement and core-to-extremity movement, and it can be used to move your body weight or very large loads held in a variety of positions. At one end of the spectrum, the squat is an essential component of weightlifting and powerlifting, and at the other end, the squat is essential to getting off a toilet seat. Regardless of what the problem is, the answer is to squat."

Here’s what we know about CrossFit, general physical preparedness (GPP), sport training and athletic development:

  • GPP is the most underdeveloped and neglected aspect of athletic training, especially in elite athletes.
  • CrossFit produces an unmatched GPP in novice, intermediate and advanced athletes regardless of their prior training and sport.
  • Every athlete we’ve...

Check out this article CrossFit posted yesterday:

Want a healthier heart? Eat a steak [Opinion] source for article

I'm a cardiologist — and I encourage patients to eat red meat.

This advice defies conventional wisdom. For decades, nutritionists and physicians have urged people to limit consumption of red meat and other fatty foods, which were thought to cause heart disease.

But new studies debunk this conventional wisdom. Indeed, it now looks like low-quality carbohydrates — not saturated fats — are driving America's heart disease epidemic. It's time to stop demonizing steak.

The medical community frowns upon the kinds of saturated fats found in meat, dairy and coconut oil. The American Heart Association recommends avoiding red meat — and if people insist on eating it, they should “select the leanest cuts available.” Federal nutritional...


A huge shout out to all of the competitors at the Granite Games Throwdown this past Saturday! Everyone who competed proved their fitness while maintaining great form and positive attitudes! We appreciate everyone who came out to watch and support us as well, it was a blast! Check out our Instagram story highlight to catch up if you missed any of the action!

We had a solid group at the coffee meet-up this morning over at the Lab coffee, and some early risers met up to find out more about training for a 5K race in February. If you are interested, there will be runs scheduled on Sundays to practice, and endurance workouts to be performed during the weeks leading up to the race. Ask Coach Wendy for more details!

We are excited for the week of training ahead!

Monday's Training:

15 min AMRAP:

15 Hang Power Snatch (95/65)

60 Double Unders

15 Overhead Squats

200m run


Come cheer on your fellow athletes this Saturday at Burg CrossFit! Here is the info on the throwdown:

"Experience the thrills of competition, with your best gym buddies, in your neighborhood gym!

The Granite Games Throwdowns give Scaled and Intermediate athletes an opportunity to compete in a 1-day event, featuring 4 team workouts. Your Team of 3’s scores will be ranked against your peers inside and outside of the gym on both a local-event and a worldwide leaderboard.

Every athlete will receive a t-shirt with registration, as well as bragging rights as a Granite Games athlete! Check out the full schedule below.

On top of that, punch your ticket to the Granite Games Championship by competing in a Throwdown! The top 15 teams from each division on the worldwide leaderboard will bypass the Granite Games Open and qualify to compete onsite at this year’s Championship."

You can see the workouts and more info...


We hope you have enjoyed our Free Week thus far! IF you can see yourself wanting to continue with a CrossFit program, the next step is to do our Fundamentals program.



Our Fundamentals program will teach you the foundational movements in CrossFit in a safe learning environment. You will work one on one with a knowledgeable and experienced CrossFit Level 2 Trainer. Over 6 sessions, you will learn and practice:

  • Air Squat
  • Front Squat
  • Overhead Squat
  • Strict Press
  • Push Press
  • Push Jerk
  • Deadlift
  • Sumo Deadlift High Pull
  • Medball Clean
  • and much more!

Each session is 60 minutes long and includes a workout at the end! Once you complete the Fundamentals program you will be ready for our group classes!

Cost: $199

JANUARY SPECIAL OFFER - SIX SESSIONS FOR $129 (may split with a friend)



Tomorrow is hump day! And you may be feeling a little sore or tired from the last two days of working out. If so, that's perfectly normal! If it's to the point where it hurts to get out of bed, or sit down then maybe take a day off and come on back the rest of the week.

If you are just stiff, there are some easy ways you can work on recovery:

  • Drink a lot of water! You want to aim for 1/2 of your body weight in ounces every day. For example, if I weigh 100 pounds, I need to drink 50 ounces of water per day.
  • Stretch! Get up from your desk several times throughout the day to do a few minutes of stretching. Check out our Yoga class twice a month, or subscribe to a service like ROMWOD.
  • Infrared Sauna! Hey we have one! Take advantage of it after your workout by unplugging and sitting in there for 20 minutes.
  • Epsom salt bath! The magnesium in the salt relaxes your tense muscles, and will help you sleep better..
  • Get enough sleep! Sleep is so underrated. It is not an accomplishment to get by on just a little sleep. We need 7-9 hours in a...

The importance of olympic weightlifting in CrossFit:

"The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force."—Artie Dreschler

CrossFit trains “Ten Physical Skills.” Accuracy, Agility, Balance, Coordination, Cardio Respiratory Endurance, Flexibility, Speed, Stamina, Power, Strength. This means we train you to be better and fitter ALL AROUND. Your fitness level increases across all physical skills, not just a select few.

The olympic lifts are the most effective movements to train all 10 physical skills!

Our Primal Barbell program is for people of...


We kicked off our Free Week of fitness this morning with a wonderful Yoga class with Michelle. Thank you all for coming and to those who brought your friends.

  • Thank you also to everyone who has shared our post on facebook and who are encouraging their friends to come to the gym this week! We appreciate all of the love, and will reciprocate if you get any referral to join with 5% off your monthly dues as long as they are a member!

We are also offering a special rate for our Fundamentals during the month of January of only $129 (usually $199). Sign up with a friend and split the cost!

  • Interested in training for a 5K? Come to an informational meeting on Sunday at 9:30am with Coach Wendy to find out more about following a specific endurance program to get ready for...