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  Cat
9:30am  Britta
Noon  Cat 
5:30pm  Michelle
6:30pm  Michelle

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

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

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

Saturday
8:00am  David
9:00am  David

Sunday
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.

ATHLETE OF THE MONTH
Jen Ludwig

Workout of the Day

Tuesday, January 27th, 2015

by david marmon on 01/26/15

Strength
OH Squat 10-5-3-1
*Score = Total Poundage

Met-Con
"The Anesthesiologist"
For time:
21-15-9
Squat Snatch (95/65)
Burpee Bar Hops

Quote of the Day: "The problem is not the problem; the problem is your attitude about the problem." 

Monday, January 26th, 2015

by david marmon on 01/25/15

Strength
Deadlift 10-5-3-1
*Score = Total Poundage

Met-Con
"Under the Knife"
10 min AMRAP:
15 - Front Squat (95/65)
15 - Push-ups
15 - Pull-ups
*Score = Total Reps

Quotes of the Day: "People too weak to follow their own dreams will always find a way to discourage yours." 

Sunday, January 25th, 2015

by david marmon on 01/24/15

Met-Con
"The Marmonville 500"
A Partner WOD
For time:
100 kcal row
100 - Ab Mat Sit-ups
100 - Push-ups
100 - KB Swings (2/1.5)
100 - Double Unders

Quote of the Day: "The only way to prove that your a good sport is to lose." - Ernie Banks (R.I.P)

Video of the Day: Less is More

Saturday, January 24th, 2015

by david marmon on 01/23/15

"Happy 2nd Birthday, Maddox!

Met-Con
2012 Regional WOD Event #4
For time:
50 - Back Squat (135/95)
40 - Pull-ups
30 - Shoulder-to-Overhead (135/95)
50 - Front Squat (85/65)
40 - Pull-ups
30 - Shoulder-to-Overhead (85/65)
50 - OH Squat (65/45)
40 - Pull-ups
30 - Shoulder-to-Overhead (65/45)

Quote of the Day: "When your good at something, you'll tell everyone. When your great at something, they'll tell you." - Walter Payton

Video of the Day: "I'm doing the Open" 


Friday, January 23rd, 2015

by david marmon on 01/22/15

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

Met-Con
"13.4"
7 min AMRAP:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

*Score = Total Reps

Quote of the Day: "Do it for the people that want to see you fail." 

Thursday, January 22nd, 2015

by david marmon on 01/21/15

Strength
Push Press 3-3-3-3-3
*Score = Total Poundage

Met-Con
"14.5"
For time:
21-18-15-12-9-6-3
Thrusters (95/65)
Burpee over bar

Quote of the Day: "Never allow waiting to become a habit.  Live your dreams and take risks. Life is happening now." 

Video of the Day: Josh Bridges 14.5

Wednesday, January 21st, 2015

by david marmon on 01/20/15

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

Met-Con
"13.3"
12 min AMRAP:
150 - Wall Ball Shots (20/14)
90 - Double Unders
30 - Muscle-ups
*Score = Total Reps

Quote of the Day: "I choose... to live by choice, not by chance; to make changes, not excuses; 
to be motivated, not manipulated; to be useful, not used; to excel, not compete. I choose self-esteem, not self-pity. I choose to listen to my inner voice, not the random opinion of others."

Tuesday, January 20th, 2015

by david marmon on 01/19/15

Strength
Bench Press 3-3-3-3-3
*Score = Total Poundage

Met-Con
"11.2"
15 min AMRAP:
9 - Deadlift (155/100)
12 - Push-ups
15 - Box Jumps (24"/20")

Quote of the Day: "Life's most persistent and urgent question is, 'What are you doing for others?" - Martin Luther King, Jr.

Video of the Day: Rich Froning Jr. on 11.2 

Monday, January 19th, 2015

by david marmon on 01/18/15

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

Met-Con
"12.1"
7 min AMRAP:
Burpees (2 hand touch to a 6" target)

*Score = Total Reps

Quote of the Day: "Make Monday dread you." 

Video of the Day: 12.1 Tips

*Cogratulations to Mark Massie and Cat Law for their 4th place finish at todays Team Grit competition! Way to go guys, way to represent! 

*Maddox turns 2 on Saturday! Please join us for a birthday party for her at the Marmon crib, 4:00pm.  In leu of gifts, please bring a small donation to CDR (child development resources).  RSVP to brittamarmon@gmail.com. 

Sunday, January 19th, 2014

by david marmon on 01/18/15

Met-Con
"The Buddy Test"
A Partner WOD 
30 min AMRAP:
Minute 1 - Kcals on Airbike
Minute 2 - Bench Press (135/85)
Minute 3 - GHD Sit-ups
Minute 4 - Rope Climbs
Minute 5 - Tire Flips
Repeat

*Score = Total Reps

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