It’s come to our attention, thanks to Muscle & Fitness, that what what we’ve been teaching as an overhead squat was totally wrong. Turns out this is an overhead squat, where the barbell rests “over” the “head” of your shoulders…

Not only that, but what we’ve been teaching as a squat clean was incorrect as well, as they’ve made clear in this picture:

Come on down to the gym today and we’ll be sure to re-learn these two moves!

In addition, we’ll be offering these WODs:

Sunday 120401

WODs at HR:00
A. Barbell Turkish Get Up

B. “Tabata This!” (Compare to 101011)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals.

WODs at HR:20
J.T.” (Compare to 110908)
For time, complete 21-15-9 reps of:
Handstand Pushups
Ring Dips

Coach Sully is attending the powerlifting cert this weekend and I’m sure he’s learning cool moves like this one:

Here’s what’s on tap for Monday’s WOD classes:

WODs at HR:00 and HR:40
A. Back Squat 3×5

B. “Baseline” (Compare to 111228)
For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

WODs at HR:20 and HR:30
A. Barbell Turkish Get Up

B. “Tabata This!” (Compare to 101011)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up


  • I would really like to know what M&F calls a snatch 


    Also could someone explain to me what the point of squatting on a swiss ball is? 


    • Anonymous

      I would imagine people do it simply for how badass it looks.  I mean that dude is bringin it!  I might get a ball for the 3×5 back squats tomorrow.  Although between me and the 6-8 bumpers, the ball will be more like a blanket in no time…

  • Ryan

    Classes at 28th at today? Front door is locked.

    • Anonymous

      April Fool’s! Ha!

      • Dickie

        If that’s true, get ready for another LONG thread.

        • Rory


          • Dickie

            I miss him.


  • Photoshop on those M&F articles for April Fools?

    Great to see all the new folks at 10am today!

    Pullups (with blue and green band): 7-6-4-3-2-2-2-2
    Pushups (knees): 11-10-7-5-6-6-6-6
    Sit-ups: 12-12-12-11-11-10-10-10-10
    Row: 6-6-6-7-6-5-5-5
    Squats: 12-12-10-8-8-8-8-10

    • Linnea, I haven’t seen the magazine itself in person but various crossfit friends of mine posted those photos about a week ago on their Facebook pages, so, no, yes they’re real and I realized they’d work perfectly for my annual April Fool’s blog post…  🙂

      • Naveen

        I’ve seen the squat clean article in person.

      • Wow, that is horrifying. Thank goodness for a good Crossfit box!

  • Amanda Long

    A. 15k at central park. 1:13 – personal best per mile time for a long run so I was super happy! Must have been all of those paleo margaritas on Friday… or may be the cameo at culture club 😉

    B. tabata row – 4
    Tabata squats – 19
    Tabata pull ups – 6
    Tabata push-ups – 9
    Tabata sit-ups – 13

    • Dickie

      Well done, Sookie!

    • Nice! i was at the same run, but doing the 4 miler with my wife! We got to the race late and managed to start the run 2 min before they shut it down. Eat it colon cancer!

  • Nate

    WODs this weekend with Coach Tom are what every class should be like.  Best coach yet.  

    • Anonymous

      We love fireman Tom!!

  • Jana B.

    B  Row: 5; 
    Squats:  13
    Pull ups: 3
    Push ups: 5
    Sit ups: 7
    Coming out of the gate too fast on everything

  • if you read the description – they are clearly describing the front squat…looks like an editor error. we really shouldn’t be poking fun at any press publications that are helping to promote our sport. and that magazine is Mens Fitness i believe not Muscle and Fitness.

  • Brianmitzak

    Coach Tom was super knowledgeable and helpful. Definitely would like to see him around more, teaching more classes!