Entries by AVW


WOD: 3.8.13

“I missed 290 but I knew it was just because of technique, and not strength, and I knew I could get 300.” –Rich Froning, after snatching 300 pounds     CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches, (75/45-pound) 30 […]


WOD: 3.7.13

  I considered and observed on earth the following: The race doesn’t go to the swift, nor the battle to the strong, nor food to the wise, nor wealth to the smart, nor recognition to the skilled. Instead, timing and circumstances meet them all. ~ Ecclesiastes 9:11   Competitor’s: Snatch Drills and Skills GPP: Perform the […]


WOD: 3.6.13

  When in doubt, do the courageous thing. ~Jan Smuts   WOD: 21-15-9 reps of: Squat Snatches (115/95) Handstand Push-ups   Lee Jung-Jae rapid snatch The Kipping Handstand Push-Up with Laurie Galassi


WOD: 3.5.13

Pain is inevitable. Suffering is optional. ~M. Kathleen Casey            


WOD: 3.4.13

I am only one, but still I am one.  I cannot do everything, but still I can do something; and because I cannot do everything, I will not refuse to do something I can do. ~Edward Everett Hale WOD Demo with Zack Height


If the squat is the most important movement that you will ever learn, than the deadlift is the most important lift.  It is the technique that you must use whenever you lift an object off the ground and return it to the Earth’s surface!  Why is it so important?  Have you ever picked something up […]


Open House: 10AM-2PM

  Only put off until tomorrow what you are willing to die having left undone. ~Pablo Picasso Fight Gone Bad Explained


Open House: 6-10PM

Like the wind crying endlessly through the universe, Time carries away the names and the deeds of conquerors and commoners alike.  And all that we are, all that remains, is in the memories of those who cared we came this way for a brief moment. ~Harlan Ellison WOD Demo “Nate” with CrossFit NRG  

Happy Valentine’s Day!

    When my love swears that she is made of truth, I do believe her though I know she lies. ~William Shakespeare     In case you forgot it: The Annual St. Valentine’s Day Massacre Seven Rounds (one for each murdered mobster) of: 19 Front Squats (45/25 pound plate) 29 Lunges (alternating leg) 19 […]


A small gallery

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