Workout of the Day



Need a gift idea for the holidays? How about a cast iron skillet? Do you currently use one? They are super beneficial to cook in, and way better for your health than "non-stick" pans.

Here is a list of reasons from Lily Nichols on why you need to start using one!:

1. Naturally Non-stick

Non-stick pans made with Teflon are everywhere these days, but they aren’t good for our health. When heated to high temperatures, and especially when the pan is dry (like when you’re preheating a pan before searing meat or stir-frying), they release chemicals into the air called perfluorinated compounds (PFCs). Scratched non-stick releases even more PFCs into your food. Studies have linked certain PFCs, namely PFOA and PFOS, to numerous health problems relating to hormones, liver dysfunction, and brain health. PFCs are particularly important for mothers to avoid, as it passes through breastmilk. (Environ Sci Technol,...


The 2020 Open is over! This was the second Open competition we did this year, and it did not disappoint. The workouts were as tough as ever, and we even saw a new movement added with pistols! I hope you enjoyed participating as much as I did :)


**“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” - Daniel Pink**

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, with a single droplet of water at a time, one can start to soften the playdough. The playdough moves again, restored.

We must remember that playdough will always be playdough. We just need to bring the discipline, patience, and hard work… and we’ll take...

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Thank you to everyone who made it to our Veterans Day WOD this morning and made a donation! I will be sending our contribution over to Tampa Crossroads tomorrow.

It's been over a week in the No Sugar November Challenge! I hope you guys are hanging in there with no cheats (or maybe just a couple). Remember you have your teammates and coaches to guide you if you need it!

Also, our big announcement is that we have two new coaches - Jen and Patrick! You know them well from working out with them for a long while now. We are so excited to have them onboard to guide you in our classes!

Tuesday's Training:

"Piggy Back"

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)


Wear your throwback CrossFit shirts tomorrow!

Friday's Training:

Open 20.5


For Time:

40 Muscle Ups

80 Calorie Row

120 Wall Balls (20/14)


40 Chin over bar pull-ups

80 Calorie Row

120 Wall Balls (14/10)


Join us this Veterans Day to participate in a special workout to honor and raise money to support our veterans. This year we will be holding a raffle in which all of the proceeds will be donated to Tampa Crossroads, Inc.

Tampa Crossroads, Inc. began offering services in 1977 in Hillsborough County. We now provide a full range of care including counseling & treatment, housing, employment services, help for Veterans and their families, and other support to men and women in our community. Tampa Crossroads has helped thousands of adults who have struggled with trauma and abuse, addictions, homelessness, and social problems.

Here is the workout:


AMRAP in 11 minutes

11 Power Cleans (135/95 lb)

11 Burpees Over the Bar

19 Deadlifts (135/95 lb)

18 Pull-Ups

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour...


CrossFit Health

CrossFit Health is an investigation into the ills of modern medicine and the willful abuse of the public’s trust in science. What would motivate such an inquiry? And what are our qualifications to put forth on the subject?

Nearly 20 years ago, in an article entitled “What is Fitness?” CrossFit articulated the physiological reality that what we eat and how we exercise – fundamentally lifestyle choices – are the independent variables in control of the dependent variables measured by medicine as manifestation, predictor, or cause of chronic disease. These dependent variables include triglycerides, high-density lipoprotein, A1C, blood pressure, body fat, bone density, and muscle mass.

A business was seeded and a global fitness and health revolution sprouted from a prescription of constantly varied, high-intensity, functional movement leveraged by meat and vegetables, nuts and seed, some fruit, little starch, and NO sugar.

The certainty and...


I apologize to those participating in the NSN challenge for misplacing our measuring tape! I will have one available tomorrow evening and we can begin measuring then. Thank you for coming in to do the tester though. I am recording your scores but you should do so as well.

On Thursday we will have Grant from Rehabfix coming by the gym 4-7pm to do free 15 minute assessments to anyone interested. This is great if you have a nagging injury or mobility issue, or just want tips on how to prevent injury. Please sign up on the clipboard.

Tuesday's Training:


EMOM x 12:

3 Power Snatches


"High Noon"


12 Power Snatches (95/65)

12 Push-Ups

12 Chest to Bar Pull-ups


The No Sugar November Challenge begins tomorrow! If you are interested there is still time to sign up! The cost is $20 to participate and prizes will be awarded to the winning team and the individuals with the biggest improvement in WOD score and measurements. Please check this post to find out more details. Send me a message if you want to jump in!

5 Reasons why sugar is bad for you:

1. Lack of nutritional value

2. Weight gain

3. Increased risk of Type 2 Diabetes

4. Tooth decay

5. Increased risk of heart disease

If you need more evidence just google "why sugar is bad for you". You will find hours of reading material!

Monday's Training:

"No Sugar November"


1000m Row

Max Wall Balls (20/14)

Rest 5...


Pistols are making their debut in the Open! Along with leg heavy movements - the box jump and clean & jerk. This should be a fun one!

Don't forget to wear a Halloween costume/themed outfit tomorrow!

Check out the workout standards and scorecard here:

Friday's Training:

Open 20.4


For time:

30 Box Jumps (24/20)

15 Clean & Jerks (95/65)

30 Box Jumps

15 Clean & Jerks (135/85)

30 Box Jumps

10 Clean & Jerks (185/115)

30 Single Leg Squats

10 Clean & Jerks (225/145)

30 Single Leg Squats

5 Clean & Jerks (275/175)

30 Single Leg Squats

5 Clean & Jerks (315/205)

20 min timecap


Weights: 65/35, 95/55. 115/75, 135/95, 155/115, 185/135

Sub MB Step Ups (20/14) for single leg squats

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We are in the 4th week of the CrossFit Open! Make sure to tune in tomorrow night to see what 20.4 will be!

Ben Smith vs. Sean Sweeney vs. Jason Carroll Presented by Diablo CrossFit

  • Location: Diablo CrossFit – Pleasant Hill, California, United States
  • Start time: Livestream will start at 4:50 PM PST.
  • How to watch: The livestream will be hosted on the Diablo CrossFit YouTube channel as well as the Games page.
  • Background: This is the first three-person matchup of the Open and it’s a doozy. Three men who all finished in the top 40 at the Games last year, and each made it to the Games in a different fashion. Jason Carroll earned a spot through the Open, Sean Sweeney won a sanctioned event, and Ben Smith was the recipient of a wild card invite just a few weeks before the Games.

Thursday's Training:

OPTION 1: Goat Day

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups,...