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

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

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

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

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

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

8:00am  David
9:00am  David

11:00am David

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.

Taryn Derose

Workout of the Day

Wednesday, September 3rd, 2014

by david marmon on 09/02/14

Muscle Snatch 1 x 5
Power Snatch 1 x 5
Snatch 1-1-1-1-1-1-1
*Score = Heaviest load on Snatch

For time:
30 kcal row
30 - Burpees
30 - KB Swings (2/1.5)
REST 5 mins
20 kcal row
20 - Burpees
20 - KB Swings (2/1.5)
REST 5 mins
10 kcal row
10 - Burpees
10 - KB Swings (2/1.5)

*Score = Time minus 10 mins

Quote of the Day:  “I no longer have patience for certain things, not because I’ve become arrogant, but simply because I reached a point in my life where I do not want to waste more time with what displeases me or hurts me. I have no patience for cynicism, excessive criticism and demands of any nature. I lost the will to please those who do not like me, to love those who do not love me and to smile at those who do not want to smile at me. I no longer spend a single minute on those who lie or want to manipulate. I decided not to coexist anymore with pretense, hypocrisy, dishonesty and cheap praise. I do not tolerate selective erudition nor academic arrogance. I do not adjust either to popular gossiping. I hate conflict and comparisons. I believe in a world of opposites and that’s why I avoid people with rigid and inflexible personalities. In friendship I dislike the lack of loyalty and betrayal. I do not get along with those who do not know how to give a compliment or a word of encouragement. Exaggerations bore me and I have difficulty accepting those who do not like animals. And on top of everything I have no patience for anyone who does not deserve my patience.” - Meryl Streep

Tuesday, September 2nd, 2014

by david marmon on 09/01/14

Back Squat 3-3-3-3-3
*Score = Total Poundage

"Enter the Dragon"
For time:
Box Jumps (24"/20")

Quote of the Day:  "Labor is prior to, and independent of, capital.  Capital is only the fruit of labor, and could never have existed if labor had not first existed.  Labor is much superior to capital, and deserves much the higher consideration."  - Abraham Lincoln

Monday, September 1st, 2014

by david marmon on 08/31/14

Hotshots 19
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.  We will WOD in their honor tomorrow! 

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Quote of the Day:  If you’re not inspired to get up in the morning to fulfill your direction, and if you are not enthusiastically working on it, nor doing something you love to do and want to accomplish, people can tell. You can’t delegate enthusiasm away from you; you have to start with enthusiasm within you." - Dr. John F. Demartini

Discussion: Class will be held at 10:00am on Monday morning.  Please join us as we do our first WOD in the new space! Thank you to everyone who helped us move today, you guys were a HUGE help! Couldn't have done it without you.  Have a happy Sunday everyone!

Sunday, August 31st, 2014

by david marmon on 08/30/14

No Class or Open Gym Today! 

*We will be moving the rest of the box into the new space tomorrow.  We will be there at 10:00am to get started.  We would love some help! 

Quote of the Day:  Hard work isn't the answer to every problem but if you haven't tried it yet, you can't rule it out.

Saturday, August 30th, 2014

by david marmon on 08/29/14

5 rounds for time of: 

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

12 Deadlifts, 225/155 lbs 
20 Pull-ups 
12 Clean & Jerks, 135/95 lbs
20 Knees To Elbows

Quote of the Day:   "If you have knowledge, let others light their candles at it." - Margaret Fuller

Discussion: Sunday at 10:00am we will be moving into the new space.  If you are free and don't have anything going on, we would greatly appreciate your help! Our hope is to be out of the current space so that we can run class Monday in the new box.  Thanks in advance for your help! 

Friday, August 29th, 2014

by david marmon on 08/28/14

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

20 min AMRAP:
(Ascending Rep Scheme)
Box Jumps (24"/20")
*Score = Rounds + Reps

Quote of the Day:  "Fitness is not about being better than someone else.  Its about being better than you used to be." 

Video of the Day:  Adapt

Thursday, August 28th, 2014

by david marmon on 08/27/14

OH Squat 5-5-5-5
*Score = Total Poundage

10 min AMRAP:
5 - Power Clean & Jerk (135/95)
30 - Double Unders
5 - Power Snatch (135/95)
30 - Double Unders

Quote of the Day: "Success consists of going from failure to failure without loss of enthusiasm."
- Winston Churchill

Discussion: A few announcements and reminders as we head into the Holiday Weekend:

1. No Class or Open Gym on Sunday. We are moving everything to our temporary space. 
2. We will have one class Monday @ 10:00am.  Join us if you are in town!
3. Register for the Lurong Living Challenge! Register here
4. Don't forget to let us know if you are interested in a "Meat and Greet" on Friday after the 5:30pm class.  If we don't get any feedback we will plan to do it another time. 
5. A Reminder that construction will begin on Tuesday, September 2nd! Starting Monday we will run classes in the space where the Fun Zone/Gymnastics Bounce house area, was located.  We hope to have everything set up by Tuesday, but please bare with us as we move everything next door.  Thank you for your patience! 

Wednesday, August 27th, 2014

by david marmon on 08/26/14

"Hell on Earth"
For time:
Wall Ball Shots (20/14)

Quote of the Day: "Poking holes in other boats doesn't make your own go any faster."

Video of the Day:  The People of CrossFit Jozi

Discussion: We are thinking about hosting a "Meat and Greet" on Friday night after the 5:30pm WOD.  We will grill, chill and gather amongst new and veteran community members. Are you guys interested?  If not we will wait until after the holiday, but thought if people were in town and up for it, we'd shoot for this Friday.  Please post here or on FB if you are interested.  

Tuesday, August 26th, 2014

by david marmon on 08/25/14

Deadlift 5-5-5-5
*Score = Total Poundage

For time:
10 RFT:
30 ft sled push (135/90)
10 - Pull-ups

Quote of the Day: "Before you act, listen.  Before you react, think. Before you spend, earn.
Before you criticize, wait. Before you pray, forgive. Before you quit, try." - William Arthur Ward

Discussion: We are offering a "Back to School" special for our CrossFit 101 program.  The sale starts today and will run until 9/23/14.  The cost of the 101 special is $199, a savings of $51. Spread the word to anyone you know who may be interested in getting started.  What a great way to kick start a new school year! Register at or contact Britta Marmon at

Sunday, August 24th, 2014

by david marmon on 08/23/14

"The Big Chipper" (A Partner WOD)
For time:
100 steps - Overhead Walking Lunges (45/35)
80 - Sumo Deadlift High Pulls (75/55)
60 - Box Jumps (24"/20")
40 - Front Squats (135/95)
20 - Handstand Push-ups

Quote of the Day:  Discipline is simply deciding between what you want now and what you want most. Choose wisely. You'll be amazed by what happens when you don't give up.

Discussion: Congratulations to David and Stephanie on their 3rd place finish at Beauty and the Beast on Saturday! Big shout out to CrossFit OP teams for taking 1st and 2nd place, bad ass work guys! We have five teams competing tomorrow so come show your support if you are around.  Its sure to be an awesome throw down! 

 ALL CFW athletes and visitors from other CrossFit affiliates MUST 
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