Today we celebrate the life of Dr. Martin Luther King Jr., the visionary, the leader, the icon who led all humanity to a great progression. Not enough can be said of the amount of impact this mans life has had on our society let alone humanity worldwide. He influenced our world with his eloquent speeches and visions of a colorblind society. He shared his “dreams” of equality with passion and persistence, however without violence. I am a better man because of MLK, and I believe this world is a much better place because of MLK…celebrate and remember his life and his sacrifices today!

Human progress is neither automatic nor inevitable… Every step toward the goal of justice requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals.
Martin Luther King, Jr.

I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin, but by the content of their character.
Martin Luther King, Jr.

Want to know what your Coaches are eating on a daily basis? Here’s is a whole day’s sample from Coach David. As you’ll see, there are a wide variety of options – there are many right ways. The trick is figuring out what works best for your body and your goals.  You have to start with that Food Journal.

Wake up:

Glass of water

Breakfast - 3 pieces of Canadian bacon, 3 eggs, hand full of trail mix or a bowl of oatmeal with a few raspberries and some brown sugar

Snack - Banana/orange, handful of nuts or protein shake (post work out)

Lunch - quinoa/brown rice/squash/sweet potato + chicken or ground turkey and veggies (usually sweet peppers or dark leafy green

Snack - handful of nuts

Dinner - couscous + chicken + sweet peppers


What did you do for fun this weekend?

Todays WOD

Shoulder Mobility

Banded Shoulder Work(10-20 reps each)

Pass Throughs
Pull Aparts
OH Pull Aparts
Chest Press
Shoulder Press

Shoulder Press

Six sets of:
Shoulder Press x 6 reps
Rest 2 minutes

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders

Out of Town WOD

50 Squats
50 Pushups
50 Lunges
50 Burpees


CrossFit Journal: The Performance-Based Lifestyle Resource