Monthly Archives: February 2011

Kettlebell Madness

Saturday 110219 BLACK BOX WOD (current skill: kettlebell swing) 5 rounds for time: With a 32, 24 & 16 kg KB Perform the following: 5 2-arm swings 5 1-arm swings, left arm 5 1-arm swings, right arm Post time to… Read more »

Your girl Friday

Friday 110218 “Kelly” 5 rounds for time of: Run 400 meters 30 box jump, 24 inch box 30 wall ball shots, 20 pound ball Post time to comments. Compare to 100915. Therapy AND life Metro dash: an obstacle-course race /… Read more »

Is “Nicole” next?

Thursday 110217 “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Post time to comments. Compare to 100813. Vitamin D and strength Are we born to run? The paleolithic alcoholic Giving root vegetables their due England finds 2012 Olympics don’t… Read more »


Wednesday 110216 “Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Post time to comments. Compare to 100514. Junior is moving back to Miami after crossfitting with us for several months. In… Read more »

New Free Seminar!

Tuesday 110215 BLACK BOX WOD (current skill: kettlebell swing): 21-15-9 reps of the following: Kettlebell Swings (24 kg men / 16 kg women) Ring pushups Toes to bar Post time to comments. SKILL REVIEW SEMINAR WITH JOSH AND MIKE K…. Read more »

Happy Valentine’s Day!

Monday 110214 Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats Increase the load each round. Rest as necessary between rounds. Post loads to comments. Compare to 100505. The P-chain thang Dress… Read more »

C&J Sunday

Sunday 110213 Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 100516. HAPPY BIRTHDAYS to CAROLINA & JAMES D.! Coach Court’s got big ups (thx, Steven). See the rest of the photos on our Facebook page:

Friday Front Squats

Friday 110211 BLACK BOX WOD (current skill: front squat): front squat 3-3-3-3-3-3-3 Post loads to comments. Therapy vs. life There is no such thing as discipline. There is only love. Dealing with injury Paleo cauliflower mash Why salt matters Eat… Read more »