Don't misjudge the value of getting enough sleep.  As CrossFitters, we love gear. From all the right shoes, knee sleeves and wrist wraps, we put a lot of faith in our equipment. In the back of your mind, you probably think the most important performance-enhancing assets are things you can put in your bag.

However, we have a list of four things that outperform your knee sleeves every day of the week:

1. Sleep. Don’t underestimate this one. There is a reason this is No. 1. Three days without it and you’re pretty worthless. Two days without water and you’re in trouble. One day without sleep and you’re ruined. Go to sleep. Eight hours per night in a cool, dark room or you’re not allowed to feel cheated in the gym.

                Here are the benefits of good nights sleep:

Repairs - Your body produces extra protein molecules while you're sleeping. These molecules build new cells and repair the damaged ones, in turn strengthening your body’s ability to fight infection. Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development.



Reduces stress - good night's sleep will lower your blood pressure and elevated levels of the stress hormone (cortisol) in your body.


Help you control your weight - Sleep helps regulate the hormones that affect and control your appetite. When we don't get enough sleep, normal hormone balances are interrupted.


Mood enhancer - We all know how true this one is! Lack of sleep leaves us feeling irritable, moody and angry! Be careful, because when limited, sleep becomes a long-term situation. Studies have shown it can lead to long-term mood disorders such as depression or anxiety.


2. General Nutrition. We’re not talking about powders and nutrition bars that you can throw in your bag. We’re talking about the whole picture. What you put in your mouth is a deal breaker for performance. Don’t look for outliers to support your lack of attention to detail with nutrition. Look for the best version of yourself.

 3. Mood. We’re finding that an athlete’s mood is as good or better at determining how recovered they are to train. Get into the gym in a good mood when you want to burn it down. If you’re feeling bummed out, it might be a good day to take it easy.

 4. A Training Partner. It’s been said that a good training partner is more important that a good coach for a competitive athlete. Choose a person that will push you forward and hold you accountable.

Sound like a lot? Start with one thing, handle it and move on. These intangibles are game changers.

- Coach Vic



Reminder our annual holiday party is on this Saturday from 9 till late! The party will be at Del Frisco's at Pike and Rose (close to the gym), everyone is invited!

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Today's WOD

Dynamic Warm-up

High Kicks, Cross High Kicks
Quad Stretch & Reach, Knee to Stomach
Walking Sampson Stretch, Inch Worms
Side Shuffle w/ Arm Swing(“moving jumping jack”)
Butt Kickers, High Knees
Skip & Reach, Backwards Skip & Reach
Single Leg Broad Jumps(alternating), Burpee Broad Jumps

Front Lever (Progressions then 3x10 Ice Cream Makers or rows)

A front lever is performed by lowering from an inverted hang until the body is completely horizontal and straight with the front of the body facing upwards


Ball Up Lower to Tucked Front Lever

One Leg Extended Front Lever

One Leg Extended - Lower, Switch, & Rise

Straddle Front Lever

Front Lever

Ice Cream Scoops or Ice Cream Makers


WOD  - Burpee Box Jumps (AMRAP - Reps)

With a 10 minute clock perform:


Power Snatch 115/80


In remaining time:

AMRAP Burpee Box Jumps (24/20)



Out of Town WOD




Never Underestimate the Importance of Sleep! - (n.d.). Retrieved from

Four Essentials That Make a Difference In The Gym | The Box. (n.d.). Retrieved from


CrossFit Journal: The Performance-Based Lifestyle Resource