Daily WOD

Run 400
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 3 min x 5
Deadlift x 5
DB Weighted Step ups x 5 ea.
Goblet Side Lunges x 5 ea.

5 Rounds
7 Power Clean + 7 Thrusters @135/95

4 Sets each exercise
:20 work / :40 rest
Bike
Air Squat

50 Minute EMOM:
1 – Run 200
2 – Burpee Box Jump Overs x 6
3 – Ski 175/125
4 – D-Ball Toss x 6
5 – Run 200
6 – Toes 2 Bar x 10
7 – Ski 175/125
8 – Wall Ball x 15
9 – Run 200
10 – Rest

Name these three headless people

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Face Pulls x 10
Inchworm x 10

Complete the First set of each exercise for 12-20 reps
Rest for 10-20 seconds and repeat the same weight till failure
Complete this for a total of 4 times keeping the weight the same throughout the set.

Bench Press
Incline DB Bench Press
Barbell Row
Chin Ups
Barbell Shoulder Press
DB Side Laterals
Skull Crushers
DB Kickbacks
Barbell Curl

This is from Google, not me, so you can trust it to be true.
High intensity exercise triggers an immediate, dynamic shift in the bloodstream, altering nearly a quarter of circulating blood proteins and hundreds of metabolites within minutes. this rapid molecular response surpasses the immediate changes seen in much longer moderate workouts, mobilizing energy, hormones, and immune factors to support stressed tissue.
Translation: Long drawn out workouts compared to short intense bursts, are gay.

8 Min EMOM:
1. Run 200
2. Battle Ropes :30

Rest 2 min.

8 Min EMOM:
1. SKI 175/125
2. Farmers Carry :45 / 70/53

Rest 2 min.

8 Min AMRAP
Run 100
Thruster x 5 x 135/95
5 Burpee Box Jumps 24/20

Rest 2 min.

10 Min AMRAP
Bike 10/7
DB Snatch 50/35 x 14 (7 ea.)
Walking Lunges x 20 (10 ea.)

It’s Larry / Barry / Lambos / Peter Parkinson’s Birthday!!!!

Larry has been a member and a dear friend since he joined the gym in 2010.
I remember Peter Parkinson’s first day when he had to run 400 with the medicine ball and almost puked, or maybe he did puke, I can’t remember.
Maybe none of that happened, you’ll have to ask Peter himself.
I do know that since then we’ve developed a great relationship.
Barry’s a great dude, always there when anyone needs help with anything (especially me), as loyal and trustworthy as the day is long, and he’s got a huge heart.
But, what stands out most is his motivation and inspiration, overcoming a huge roadblock in his life.
Lambos could have let this thing depress him and keep him down, but he chose to keep training like a mother fucker and take this shit head on.
Because of Larry’s tenacity you wouldn’t even know what the fuck is going on with him.
Larry comes in the gym 5 days a week and fuckin pounds the weights, still lifting as heavy as ever.
Happy Birthday me Brotha!
You’re an inspiration to everyone.
We’re doin the Parkinson’s walk again in October.
I know you all want to make sure you come out and support “The Amazing Adventures of Peter Parkinson’s again”.
I’ll find out when it is exactly and let you know how to get in on the shirts Greg creates!
Thank You, Gregory

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
10 Bird Dog
10 Dead Bug
10 Single Leg Glute Bridge

10 Min EMOM
Back Squat x 3
Increase from last week

Every 2 minutes for (10) Rounds
Alternate
Run 200/ 10 Swings
and
Bike 10/7 Cals/ 10 Burpees

This is Samantha:

Samantha Left was a 180lb mess back in 2018.
Samantha Left thought she could get away with just training and not eating well until 2 years ago when she decided she needed to change her diet if she really wanted to change the way she looked.
Now we have Samantha Right at a svelt 150lbs!
Samantha right is the product of HARD WORK and EATING MEAT, CHICKEN, FISH AND EGGS!

Now in Sam’s own words:
I first joined Crossfit in 2018 and met CHRIS, HE WAS AND STILL IS TERRIFIC! I was overweight and knew I needed to make a change.
The gym and CHRIS, BECAUSE HE IS TERRIFIC, helped me become stronger, healthier, and more confident.
I definitely started to see results and lose weight, but it wasn’t until READING CHRIS’S NUTRITION EMAILS OVER AND OVER AND OVER AGAIN, BECAUSE HE IS TERRIFIC, that in 2024 I finally decided to truly focus on my nutrition and make my diet a priority, BECAUSE CHRIS IS TERRIFIC!
Then I started to see an even bigger change, CHRIS SAW IT ALSO, BECAUSE HE IS TERRIFIC! It took me years to realize the gym alone wasn’t going to get me to my goal of looking fantastic.
I was missing the MOST IMPORTANT PART, NUTRITION, WHICH CHRIS TALKS ABOUT IN HIS EMAILS ALL THE TIME BECAUSE HE IS TERRIFIC!
Now, I don’t only look awesome, I feel awesome, CHRIS IS RIGHT, FAT IS NO WAY TO GO THROUGH LIFE. CHRIS IS RIGHT ABOUT EVERYTHING.
LIFE IS SOOOOO MUCH EASIER AND BETTER NOW, CAUSE CHRIS WHO IS TERRIFIC, SAYS SO.
IT IS SO MUCH EASIER TO DO EVERYDAY SHIT, LIKE STANDING UP AND WALK!
I USED TO GO TO THE FAT PEOPLE’S CLOTHING STORE IN THE MALL, TORRID, AND BUY FUCKIN MOOMOO’S CAUSE THAT’S WHAT YOU DO WHEN YOU’RE A SIZE 16! CHRIS DIDN’T APPROVE OF THIS BEHAVIOR, BECAUSE HE IS TERRIFIC!
NOW, I WALK INTO ANY FUCKIN STORE I WANT WITH CONFIDENCE AND BUY WHATEVER THE FUCK I WANT CAUSE I’M A SIZE 8!
I EVEN BUY THOSE STUPID THINGS KIM KARDASHIAN MAKES, CAUSE THAT’S WHAT YOU DO WHEN YOU’RE A SIZE 8! CHRIS DOESN’T APPROVE OF THE STUPID KARDASHIAN THING BUT HE SAYS IT’S OK CAUSE I’M A SIZE 8 AND HE IS TERRIFIC!
I’m super happy for you, Sam!
I can tell by your repetitive kind words that you love me, that’s nice.
AGAIN, SAM DID THIS WITH HARD WORK, DEDICATION AND EATING WELL.
NO SHOT, NO SURGERY, NO NOTHING!
ANYONE CAN DO IT, JUST STOP BEING A DICK AND START DOING IT.

Run 400
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 3 min x 5
Deadlift x 5
DB Weighted Step ups x 8 ea.
Goblet Side Lunges x 6 ea.

Three rounds with 2 min Rest between rounds

1 Min each exercise (Go Fast!!!!)
Perform as many reps as possible in one minute, soon as the clock beeps Move to the next
Exercises.  There is no rest between exercises.

Wall Balls @20/14
Hang Power Clean @75/55
Box Jumps @20″
Push Press @75/55
Bike for Cals

This post from the past deserves a repost.
I don’t know why this is still going on, but unfortunately it is, there is an epidemic of Flat Asses going on and it’s not getting any better due to all the Cardio Crazy women.
Let me explain what Cardio does to you.  First, yes you burn calories but only calories that are burned while you are doing the cardio movements, once you stop you do just that, you stop burning calories.
If you train intensely with weights however you burn calories till the cows come home.
Second, if you do so much cardio that you forget to eat you are probably burning muscle also and not just fat.
Third, you are not putting on any muscle at all!  With no muscle on your body you look like a skeleton with skin hanging off you.

So, if the look you are going for is the hanging skin skeleton look, keep doing cardio for hours on end.
If you want to look like a woman and have a beautiful athletic look, start lifting weights!

Here’s a comparison of what you look like when you do cardio all day and when you lift weights:

As you can see the the woman on the left obviously does not lift any weight at all suffers from what I like to call “Noassatall” disease.  This disease causes a beautiful women’s body to look like that of a street sign pole with a hole in the back of it.
You can see that there is no difference between her Butt and her Back.  If she wasn’t wearing a bathing suit you wouldn’t know where her back ended and her Ass begins.
Myself, I find this vulgar and disgusting.  She should be put in prison for violating a woman’s body.
Now, on the right we have what I like to call “Holy Mother of Christ, What in the name of all that is Holy”.  This woman obviously spends a good amount of time lifting weights, specifically under the bar in the squat rack deserves a metal for what she had done to her body!

Now that you know what happens when you do or don’t lift and squat you have no excuses if you still look like the woman on the left.  Don’t destroy what God Gave you,  Squat heavy and embrace the Booty!

#stop-the-cardio-and-start-lifting , a Booty is a terrible thing to waste!

8 Minute EMOM:

Alternate for 8 minutes:

• Minute 1: 12/10 Cal Row
• Minute 2: 10 Burpees

REST 2 MINUTES

6 Minute AMRAP:

• 8/6 Cal Assault Bike
• 100m Run
• 8 Box Jumps

REST 2 MINUTES

8 Rounds ea:

30 seconds ON / 15 seconds OFF

• Odd rounds: Row
• Even rounds: Bike

REST 2 MINUTES

8 Minute AMRAP:

• 100m Run
• 10 Burpees
• 12/10 Cal Ski
• 20 Double-Unders
  or 40 singles

REST 2 MINUTES

5 Minute EMOM

• Minute 1: Max Cal Bike
• Minute 2: Max Cal Row
• Minute 3: Max Burpees
• Minute 4: Max Cal Ski
• Minute 5: Max Shuttle Runs

This is Joe,

The Joe on the left started 6 months ago and as you can see, Joe Left was a mess.
Joe Left never trained before, ever! Joe Left had trouble with every movement pattern, Squats, Deadlifts, Presses, Hinges, you name it.
If it was an exercise, it was unrecognizable to Joe Left.
JOE LEFT WAS LIVING THE EXACT LIFE BIG FOOD AND BIG PHARMA WANTS EVERYONE TO LIVE, EAT SHIT AND DO NO EXERCISE WHATSOEVER.
Now, 6 months later, we have, Joe Right.
You may notice a HUGE difference between Joe Left and Joe Right, as they are both wonderful people, the biggest difference is the way Joe looks.
Joe Right is 35 lbs less than Joe Left.
Joe Right squats, deadlifts and presses correctly now!
Joe Right looks incredible!
Joe Right eats perfectly and trains 5 days a week, all of this while taking care of 4 daughters under the age of 10.
Now that Joe Left is dead and gone, I couldn’t be happier for Joe Right, he changed his life.
Joe Left was headed for a life filled Bloat, Stomach Pain, Muscle weakness, Obesity, Clogged arteries, an overworked pancreas, diabetes, depression, metabolic syndrome and pure disgust!
Joe Left took it upon himself to change his life through EATING MEAT, CHICKEN, FISH, EGGS, VEGETABLES AND LIFTING HEAVY SHIT!
It’s fuckin simple, no reason to overcomplicate it. EAT WELL AND TRAIN HARD!
Congratulations Joe Right!!!
You’ve done a great job, for not only yourself, but your family also.

Warm up to a weight that you can get for 6-8 reps
Perform 1 Drop set of each exercise
Set up the weight so you can drop the weight at least 4 times.
For example, if you can get 100lbs for 6 reps your set would look like this:
100lbs, 90lbs, 80lbs, 70lbs and 50lbs
Your warm up would be the exact opposite working your way up.
You have to go till failure on each drop.
1. Bench Press
2. Barbell Row or Cable Pulldowns
3. Rear Lateral Raises
4. Shoulder Press
5. DB Side Laterals
6. Front plate Raise
7. DB Skull Crushers or Cable Press downs
8. DB Tricep Kickbacks
9. Barbell Curl or Cable Curl
10. Concentration Curls

We’re starting something new, it’s called, Athlete of the Month.
Every month I’ll be carefully selecting one of our athletes and highlight all the disappointments, I mean accomplishments this person has done over their time at the gym.
I’d like to start with a very special athlete who I believe needs no introduction, but I’ll give one anyway because I have so many disparaging, I mean, complimentary remarks, to speak of.
I don’t know where to start, he’s weak, unfit, undisciplined, incapable, lazy, lethargic, unmotivated, unhealthy, dependent, self-loathing, mentally unstable, dysregulated, distressed, unbalanced, de-conditioned, abysmal work capacity, poor metabolic health, weak bones and poor cardiovascular fitness causing him the inability to perform life’s demands on a daily basis!
So, without further ado … I give you our first and only, Athlete of the Month!!

100 Double Unders
80 Walking Lunges (40 ea.)
60 yd. Double KB Rack Carry 53/35 (6x)
40 Cal Bike
20 Burpees
10 Power Cleans @165/110
20 Burpees
40 Cal Bike
60 yd. Double KB Rack Carry 53/35 (6x)
80 Walking Lunges (40 ea.)
100 Double Unders

Name this headless person

I’ll give you a hint.
He looks like he’s 40 years old with those arms, but he’s much older.
Him and his wife are frequent beach goers and do many activities together. This is why training and eating well, two things that they take very serious, are so important as we age, quality of life!
Most people who don’t lift weights or eat well are knocking on heaven’s door way before they even come near this guy’s age.
Riddled with disease and relying on walkers and wheel chairs is not enjoying life at any age.
Here’s the secret, EAT MEAT, CHICKEN, FISH, EGGS, VEGETABLES AND LIFT HEAVY SHIT!
It’s so simple to do, don’t let all these diet fads and exercise fads cloud your vision.

Even though their chronological ages would suggest they are close to death, they are never going to die because of their lifestyle.
Lifting heavy shit and eating well should be a priority like brushing your teeth, unfortunately, it takes a back seat to everything in life because our society is based around sitting on the couch, eating shit and watching Netflix.
They try to keep us fat, stupid, lazy and unhealthy, because that’s how they make their money.
“Profit over People”, that’s their motto.
Don’t fall into the trap that Big Food and Big Pharma have spent decades building around you.

There is an obscene amount of money to be made from a society that is overweight, exhausted, overmedicated, undereducated about nutrition, and completely disconnected from its own health. The sicker we become, the more profitable the machine becomes.

Big Food sells you the garbage that helps destroy your health. Then the healthcare and pharmaceutical industries profit from managing the consequences.

And somehow, we’ve been convinced that this is normal.

It’s not fucking normal.

Stop handing responsibility for your health to industries that make money when you’re unhealthy. Eat real food. Get strong. Move your body. Educate yourself. Take responsibility for the one body you’re going to have for the rest of your life.

Because lazy, fat, and stupid is no way to go through life.

And becoming healthier, stronger, and harder to manipulate might be one of the biggest acts of rebellion left.

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
10 Bird Dog
10 Dead Bug
10 Single Leg Glute Bridge

10 Min EMOM
Back Squat x 3
Increase from last week

10 x 10
Swings 70/53
V-Ups
Push ups

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