Training Relative

Small box, high box.  Step or jump.  A lot of Crossfit is finding what's relative and appropriate for you to do.  There's ABSOLUTELY nothing to be discouraged about if you're using a low box to jump on, or have to step for any legitimate reason, what matters is that you are moving functionally.  There will always be someone jumping on a smaller or bigger box, what matters is that you are jumping.  And if you can't jump, step! 

Workout:

5 Rounds:
12 Weighted Hip Extension
12 Weighted Sit Ups

800 meter run
30 KBS (35/53lb)
15 box Jumps
400 meter run
15 russian KBS (53/70lb)
12 box jump overs
800 meter run
10 one-arm KBS (each arm 35/53lb)
9 burpee box jumps

2014 Affiliate Cup Championships

What a fun event!  First a huge shout out to Sam, Cliff, everyone at Crossfit West and beyond who helped put this years affiliate cup on, great job!  We are very excited to have the opportunity to put on next years event.  This local competition has grown so much since the first couple years at Central, we hope to keep the tradition going by putting on a great event next year!  It was of course also great to see how many folks came out from the gym to support our teams, it felt like the biggest group we've ever had at an Affiliate Cup.  Here's a gallery of todays action, click to scroll.

Workout:

Support your local commnunity

No Problemo

She's good at a lot of things in Crossfit, here Leah is having no trouble with her toe to bar.

Workout:

10 Wall Ball
10 Burpee Box Jump
15 Wall Ball 
10 Burpee Box Jump
20 Wall Ball
10 Burpee Box Jump
- rest 1 minute
800 meter run
- rest 1 minute
15-12-9 of Toe to bar and medball sit up
- rest 1 minute
800 meter run
- rest 1 minute
20 Wall Ball
10 Burpee Box Jump
15 Wall Ball
10 Burpee Box Jump
10 Wall Ball
10 Burpee Box Jump