From the beginning, the aim of CrossFit has been to forge a broad, general, and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable. Looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would
quite logically lend itself well to all sport. In sum, our specialty is not specializing.
Greg Glassman

Jon with a torn callous or five after doing Murph Rx’d. Photo credit Drew Bolin who incidentally is in the process of winning us a new rower. Click on the image to get a nice juicy close up.



Work up to your 5 rep max Deadlift

Followed By As Many Rounds As Possible in 12 Minutes

8 Sumo Deadlift High Pull 85/55
15 Knees To Elbows
8 Kettle Bell Swings 1.5/1 Pood
15 Tuck Jumps

Please remember to get at least 1 goal up on the monthly goals board by the end of this week. The desired date to complete these goals will be March 31st. A goal not written down is only a wish.

6 Responses

  1. think ninja jumping over the blade of a sword-now think ninja jane jumping over a caravan of a thousand assasins driving semis. That’s one rep. Rinse and repeat x 15.

  2. Jon! Those are battle scars to be proud of. Not many people have the determination to drive themselves that hard. A pull up is hard enough. Never mind when your hands are throbbing with pain and slippery from blood. Crazy Man!