Speaking of Cleaning…

Saturday 070915
Power clean 3-3-3-3-3 reps
Post loads to comments.

You might notice that The Box smells a little better, looks a little brighter and is generally tidier. Please help keep it that way.


  • alex

    Wow Sally is the shit, I better get my ass in shape!

  • alex

    Oh Keith and Court my birthday was yesterday so I need a special birthday workout!

  • dan def

    Jacinto– watch the video on the main page. It’s time we get YOUR video on the main page.
    Happy Birthday Alex

  • Happy Birthday, Alex! We’ll come up with something special for you. 😉

  • Burgener warmup
    Various Barbell Drills
    Power Cleans
    95 x 3
    95 x 3
    135 x 3
    135 x 3
    155 x 3
    165 x 3
    175 x 3
    185 x 3
    185 x 2 F3
    185 x 1
    195 x 1
    200 x 1 PR!!!

  • Kevin

    Happy Birthday Alex!!!
    300 pushups today?

  • michelle

    Alex-happy bday!

  • sarena

    Happy Bday ALex!

  • Hari

    Finished Day 1 of the Portland Cert. Learned more than during any one semester of school. Can’t recommend it highly enough.
    (Turns out that the stuff Keith has been telling us is actually correct. Your really are supposed to arch your back and go all the way down. Who knew?)

  • Happy Birthday Alex!
    Yeah Hari in CF World Keith is the man. Outside-he and Zoolander are blood relatives. LOL

  • sue

    hey NYC …its Delaware , we are not coming on the 29th we are goiing to do our own sort of urbathon in an upstate De. park ….sue(crossfit dover)

  • sarena

    PC 75 (2/3)-75-75-75-85F
    Then worked from at 78-80(2/3)-75several times
    Thanx Mike and Keith

  • Kevin

    Bulgarian weightlifting rules!!

  • sarena

    btw, the place looks great. lets try to keep it CLEAN

  • sarena

    Here is a link for a great Zone based food block chart:

  • TIM

    Very Nice Site! Thanx!
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  • Keep up the good work, bookmarked and referred a few friends.

  • Very good post. Hope to read even more great posts in the near future.

  • Another is really a flame meditation. Create a candle on the table in front of you. Seat yourself inside a comfy placement that you can hold easily. using the slow and deep breathing, concentrate on the flame until it appears the only real point there. ( For me, this causes every thing to go out of focus, which is ok.)