Workout of the Day
Thursday, February 23, 2012
by david marmon on 02/22/12For time:
- 1 mile run
Max effort (1 attempt):
- Unbroken Push-ups
- Unbroken Pull-ups
Quote of the Day: "Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - Thomas Jefferson
Video of the Day: Team Grit 2012
Discussion: WOD #1 from the 2012 CrossFit Games Open has been posted! What are your thoughts???
Wednesday, February 22, 2012
by david marmon on 02/21/12For time:
21-15-9
- Clean (135/95)
- Toes-to-bar
Cash-out:
- 1000m row
Quote of the Day: "Lively up yourself..." - Bob Marley
Video of the Day: 2012 CrossFit Games Open Pre-Show
Discussion: What CFW athlete will finish highest in the 2012 Open?
Tuesday, February 21, 2012
by david marmon on 02/20/12Deadlift 5-5-5-5-5
Score = Total Poundage (20 min limit)
5 min AMRAP:
- 5 - Shoulder to Overhead (135/95)
- 10 - Lateral hurdle hops (12")
Quote of the Day: "A limit on what you WILL do puts a limit on what you CAN do." - Dexter Eager
Video of the Day: Muscle-up Virtuosity: Part 1
Discussion: Would you rather row a 5k or run a 5k?
Monday, February 20, 2012
by david marmon on 02/19/12
6:00am class cancelled due to weather!!!!
20 min AMRAP:
- 5 - Pull-ups
- 10 - Push-ups
- 15 - Air Squats
- 20 - Box Jumps (20")
Video of the Day: "Intro to the Open"
Discussion: The support that we have within our CFW community of athletes is amazing! Thank you to all of the friends and family members that sacrificed part of their weekend to come out and cheer us on. It meant the world to all of us.
Sunday, February 19, 2012
by david marmon on 02/18/12NO CLASS TODAY!
Quote of the Day: "All truth passes through 3 stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident." - Arthur Schopenhauer
Video of the Day: "CrossFit Open - It's for everybody"
Discussion: What was the biggest surprise of your day today?
Saturday, February 18, 2012
by david marmon on 02/17/12NO CLASS TODAY!
Quote of the Day: "Poor is the man whose pleasures depend on the permission of another."
Video of the Day: 2011 "Team Grit" Competition Highlights
Discussion: Register for the 2012 CrossFit Games Open! The first WOD is announced on the 22nd!
Friday, February 17, 2012
by david marmon on 02/16/12Partner WOD
20 min AMRAP:
- 400m run
- 5 - Wall Climbs
- 30 - Air squats
*Partners alternate rounds
Quote of the Day: "For attractive lips, speak words of kindness. For lovely eyes, seek out the good in people. For a slim figure, share your food with the hungry. For beautiful hair, let a child run his or her fingers through it once per day. For poise, walk with the knowledge that you will never walk alone." - Audrey Hepburn
Video of the Day: Pre-competition hype - "I said throw down, boy!"
Discussion: Let's talk poor "box etiquette"! What are some things that people do at the box that "gets your goat"? Please note: This intended to be a fun, light hearted discussion.:)
Thursday, February 16, 2012
by david marmon on 02/15/1212 min AMRAP:
"Buy-in" 50 - Wall Ball Shots (20/14)
- 15 - KB Swings (2/1.5)
- 15 - Ring Dips
Quote of the Day: "A man who wants to lead the orchestra must turn his back to the crowd." - Max Lucado
Video of the Day: A Correlate Test for Hip Mobility with K-Starr
Discussion: Remember that we are closed this Saturday and Sunday for the Team Grit Competition in Hampton! We are looking to have the largest, rowdiest cheering section at the competition. Show your CFW pride and support our athletes! Here are the details...
Wednesday, February 15, 2012
by david marmon on 02/15/12"CrossFit Total 2"
- 1RM Clean (3 attempts)
- 1RM OH Squat (3 attempts)
- 1RM Bench Press (3 attempts)
Score = Total Poundage
Quote of the Day: "Some people make headlines while others make history."
Video of the Day: "Back to the Start"
Discussion: Can you imagine life without the internet???
Tuesday, February 14, 2012
by david marmon on 02/13/12"The Break Up"
For time:
1-2-3-4-5-6-7-8-9-10
- Burpees
- Pull-ups
- Hand Release Push-ups
- Alternating Split Squat Jumps (r/l)
*Every minute on the minute perform 10 - Double Unders
Quote of the Day: "If you are absent during my struggle, don't expect to be present during my success." - Will Smith
Video of the Day: "I am the Fittest."
Discussion: What are your thoughts on a 4:30pm class (M-F)? Hypothetically speaking.

















































