Workout of the Day
FORGING ELITE FITNESS.​
Class Schedule
(Completion of CrossFit 101 is a prerequisite for participation in classes.)

Monday
6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Stephanie
6:30pm  Tom

Tuesday
6:00am  Tadd
9:30am  Michelle
Noon  Cat 
5:30pm  Michelle
6:00pm  CrossFit 101
6:30pm  Michelle

Wednesday
6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Tom
6:00pm  CrossFit 101
6:30pm  Stephanie

Thursday
6:00am  Tadd
9:30am  Michelle
Noon  Cat 
5:30pm  Michelle
6:00pm  CrossFit 101
6:30pm  Michelle

Friday
6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  David

Saturday
8:00am  David/Tadd
9:00am  David/Tadd

Sunday
11:00am David/Tadd


What is CrossFit?

CrossFit is a grassroots fitness movement based out of Santa Cruz, California. It is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.

ATHLETE OF THE MONTH
Christine Obadal

Workout of the Day

Friday, July 25th, 2014

by david marmon on 07/24/14

Strength
Hang Squat Snatch 5-4-3-2-1
*Score = Total Poundage

Met-Con
"Vigor"
For time:
21-15-9
OH Walking Lunges(r/l) (45/35) 
Ring Dips
CTB Pull-ups

Quote of the Day:  "I am in earnest; I will not equivocate; I will not excuse; I will not retreat a single inch; and I will be heard." - William Lloyd Garrison


Update Day #1 at the CrossFit Games
Team MarmonMassieToothaker checked in to the beach house today and quickly hit up Vendor Village at the CrossFit Games.  We saw some bad ass CrossFitters as we roamed the grounds....like, Sam Briggs, Christy Adkins, Bill Grundler, Michelle Crawford, Chase Ingram, and a ton of fit looking people! We watched the final event for the Masters Men and caught fellow box owner and friend Jerry Hill win his event to become the Masters Champion in his division.  We're looking forward to an early morning to get to the Games and watch some amazing athletes compete.  More updates tomorrow.  Missing you guys and the box! 

Thursday, July 24th, 2014

by david marmon on 07/23/14

Strength
Front Squat (w/ a 2 sec pause) 5-5-5-5
*Score = Total Poundage

Met-Con
"Freddy's Revenge"
5 Rounds for time:
5 - Shoulder-to-Overhead (185/130)
10 - Burpees

Quote of the Day: "Fear causes hesitation, and hesitation will cause your worst fears to come true."  


Discussion: Be sure to check in on the CrossFit Games this week and weekend.  Watch the live feed here! Stay tuned for updates and pictures! 

Wednesday, July 23rd, 2014

by david marmon on 07/22/14

Met-Con
"Rankel" 

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

20 min AMRAP:
6 - Deadlift (225/155)
7 - Burpee Pull-ups
10 - KB Swings (2/1.5)
200m run
*Score = Rounds + Reps

Quote of the Day:  "Just watched a 55yr old woman deadlift 355# at the CFGames. If someone says crossfitters are not strong, they deserved to be punched in the face." - Brandon Phillips

Tuesday, July 22nd, 2014

by david marmon on 07/21/14

Strength
Bench Press 5-5-5-5
*Score = Total Poundage

Met-Con
"Big Brother"
15 min AMRAP:
(Ascending Rep Scheme)
Power Clean (185/130)
T2B
*Score = Rounds + Reps of Unfinished Round

Quote of the Day: "Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful." - John Wooden


Discussion: The Marmon's, Massie's, and Toothakers are going to the CrossFit Games on Wednesday! Stay tuned for blog updates and pictures of our journeys.  Coach Iwona, Coach Cat and special guest Coach Audra will be taking over classes while we are gone.  Train hard crew! 

Monday, July 21st, 2014

by david marmon on 07/20/14

Strength
Back Squat (w/ a 2 sec pause) 5-5-5-5
*Score = Total Poundage

Met-Con
"50 Cent"
For time:
10 rounds of:
5 - Push-ups
5 - Pull-ups
5 rounds of :
10 - GHD Sit-ups
10 - Back Extensions
2 rounds of:
25 - Wall Ball Shots (20/14)
25 - Box Jumps (24"/20")

Quote of the Day:  "If we take care of the moments, the years will take care of themselves." - Maria Edgeworth 


Sunday, July 20th, 2014

by david marmon on 07/19/14

Met-Con
"Hopper Partner Challenge"
We will draw movements from the "Hopper" to create a workout of unknowns and unknowables.
Be prepared for anything!;)

Quote of the Day:  "The more sand that has escaped from the hourglass of our life, the clearer we should see through it." - Jean Paul

Video of the Day:  Hanging up His Shoes

Discussion: Thank you to Reebok and to everyone who joined us this morning for our 2nd Reebok Outlet WOD! Great showing, great work, great people, great deals....can't beat that before 10:00am on a Saturday! 

Saturday, July 19th, 2014

by david marmon on 07/18/14

Met-Con
We will be hosting the WOD at the Reebok Outlet Store at 8am!  Bring a friend.  There will be no class at the box.

"Nano"
15 min AMRAP:
15 - MB Squat Clean Thrusters (20/14)
200m run with MB
*Score = Total Reps

Quote of the Day:  "I'm sick and tired of life with no desire...I don't want a flame, I want a fire"

Video of the Day: Emotions of CrossFit


Friday, July 18th, 2014

by david marmon on 07/17/14

Met-Con
"Iron Mouth"
For time:
1 - Clean & Jerk (135/95)
1 - Power Snatch (135/95)
2 - Clean & Jerk
2 - Power Snatch
3 - Clean & Jerk
3 - Power Snatch
4 - Clean & Jerk 
4 - Power Snatch
5 - Clean & Jerk
5 - Power Snatch
4 - Clean & Jerk
4 - Power Snatch
3 - Clean & Jerk
3 - Power Snatch
2 - Clean & Jerk
2 - Power Snatch
1 - Clean & Jerk
1 - Power Snatch

Quote of the Day:  "More value lies in making the sick fit, than the fit fitter." Russ Greene

Video of the Day:  Only Three


Thursday, July 17th, 2014

by david marmon on 07/16/14

Strength
Push Press 10-10-10
*Score = Total Poundage

Met-Con
"Fran"
For time:
21-15-9
Thrusters (95/65)
Pull-ups

Quote of the Day:  "The difference between stupidity and genius is that genius has its limits."- Albert Einstein


Discussion: Whats the most embarrassing thing thats ever happened to you? 

Wednesday, July 16th, 2014

by david marmon on 07/15/14

Met-Con
"Small" 

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

3 rounds for time: 
1000m row
50 - Burpees 
50 - Box Jumps (24"/20")
800m run

Quote of the Day: "In business and in life, you’ll always accomplish more by emphasizing what you do well rather than trying to highlight what others do poorly." - Eric Cressey

Video of the Day: Top of the Leaderboard


Reebok Crossfit Nano 2.0
 ALL CFW athletes and visitors from other CrossFit affiliates MUST 
MAKE A CLASS RESERVATION
Want to get started???  Sign up for CrossFIt 101