Workout of the Day


19.5 - RX


Thrusters (95/65)

Chest to Bar Pull-ups

19.5 - Scaled


Thrusters (64/45)

Jumping Pull-ups

Full workout description and standards


We will be offering a Free Week of Fitness April 7- April 13.

If you haven't been with us for one of our free weeks, we allow all new athletes to work out at any of our classes all week long. This includes Yoga, Kids Class (Mon & Wed at 5:30pm), and CrossFit classes. This is a perfect opportunity to invite any friends or family members that may be interested in trying a new fitness routine, who need to make a lifestyle change to improve their health, or simply want to lift heavy weights and put them down.

If you bring a new person in during our free week and they sign up for Fundamentals, we will give you a sweet thank you gift. If they end up joining the gym, we will give you 5% off your membership dues for the lifetime of their membership.

You guys are our biggest support and we appreciate each and every one of you telling your friends about us,

Thursday's Training:

Our Last Goat Day!

On the Minute x 20

Odd: Movement 1

Even: Movement 2

(hint: do not do thrusters tomorrow)



  • Setup. Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor.
  • Grab the bar. Place your pinky on the Knurl (ring) marks of your bar. Hold the bar in the base of your palm with straight wrists and a full grip.
  • Unrack. Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked.
  • Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom.
  • Press. Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. Breathe.


Bench Press with your lower back arched. Lie on the bench with a natural arch in your lower back. The same arch your lower back shows when you stand. I should be able to slide my flat hand between the bench and your lower back. Arching your lower back also helps to keep your chest up.



Man, vacations are fun! But you can easily start to get off your normal routine and away from good nutrition while you are out and about. When I first started CrossFit and getting into ancestral health and nutrition, I was very strict about what I ate. I avoided certain foods that I knew caused problems for me or that I knew were not "healthy". After improving my health and leaning out and a few years of being strict, I realized that I could afford to go off my nutrition plan once in awhile in order to have the full experience when traveling, or simply when I wanted to.

This weekend Jared and I were in Chicago. We did a lot of walking around and sightseeing, and we love to experience the places we visit through the food and drink they are known for. We made sure to try Chicago deep dish pizza and a Chicago style polish sausage. We stopped at an old school deli for a pastrami sandwich and an authentic Italian steakhouse. We also ate some really nice Japanese cuisine and visited a restaurant owned by a Top Chef winner. Today as we traveled back home, we made "healthier"...


Choose your own adventure tomorrow with another Goat Day!

Join me and Maisie at Armature Works tomorrow evening at 5:30 to celebrate my birthday :)

20 min EMOM:

Even: movement 1

Odd: movement 2


On Thursday I will turn 33 years old! To celebrate we'll be doing the workout below, and meeting up at Armature Works Thursday night at 5:30pm on the front lawn for a couple of drinks! Please join me!

Wednesday's Training:

Buy-in: 400m MB run (20/14)


33 Deadlifts (135/95)

33 MB Sit-ups

33 Squat Cleans (135/95)

33 Box Jumps

33 Bar Facing Burpees


Cash-out: 400m MB Run


Tuesday's Training:


Build to a heavy set of 5 Back Squat



For Time:

1000m Row

50 Wall Balls (20/14)

30 Toes to Bar


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Open Workout 19.3:

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Men RX:50-lb. dumbbell, 24-in. box

Women RX: 35-lb. dummbell, 20-in. box

See scorecard for scaled/masters standards

Time cap: 10 minutes

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Visit to find out more about what Diana Rodgers is doing to champion the campaign for meat! Here is what she says about her new film project:

"In Sacred Cow, I’m going to be asking some critical questions that nobody else seems to be addressing. Does the science really support the claims that animal-based proteins increase obesity rates, type-2 diabetes, and cancer? Does it make sense to be irrigating vast fields of almonds in towns where drinking water has to arrive in plastic bottles? Is the best solution to the future of protein one where we are growing food in labs? Is red meat really the villain it’s made out to be? Do we really need to be looking to more tofu, soylent, and lab-grown meat as our solution? Will technology or nature save us?

I’ve made it my goal in life to help people realize the value of well-raised animals in our food system–-both as nutrient-dense food and a resource to help save the planet. As it turns out, the foods that are healthiest for our bodies are also the best for the planet, and I believe, the most ethical...