The anniversary post.

These are never easy to write. Last year’s post commemorated the founding of a community built on virtuosity. That community has continued to thrive. And once again, there are far too many milestones and accomplishments to attempt to list here. There have been a lot of changes since March 1st, 2014; so many, in fact, that the only real constant is progress. Consistent, relentless, and awe-inspiring progress. Looking around the gym, there is a level of performance unimaginable two years ago.

What is the secret to the success we see every day? Sadly, there are no gimmicks or easy answers. There are no shortcuts. There is nothing we do that gymnasts, weightlifters, powerlifters, sprinters, rowers, etc. haven’t been doing for decades.  We simply apply the basics with care, stick to our principles, and work our collective tails off.

What then is it that drives our athletes to work so hard day in and day out?

Are you disciplined like monks? Are you driven like Olympians?


We suspect the real answer is much simpler.

What brings people back in the door day after day? It is fun. We love every minute of it.

Now we are on to a new question: what in the world about all of this hard work is fun?

Another simple answer: the people.

The community.

The camaraderie.

The competition.

The laughs.

The shared struggles.

The shared accomplishments.

Our job is straightforward. Despite what many would have you believe, once you cut through all the BS (which is the hard part), there is nothing too complicated about applying calculated stress to the human body, allowing it to adapt, and repeating. Strength and conditioning is not rocket science.

What is infinitely more magical is what you, the CrossFit Hard athletes, provide. Your heart and soul drive this endeavor.

Thank you for a wonderful two years.


Coach Graham

P.S We are planning a community event to celebrate our anniversary, details to follow shortly



What five words do you think most describe you?

Warm Up 2

Warm Up
4 X 50M Run
20M Bear Crawl
20M Side Shuffle
20M Bear Crawl
20M Side Shuffle
20M Bear Crawl
20M Side Shuffle
Two Rounds:
Air Squat - 10 Reps
PVC Pass Through - 10 Reps
OHS Squat - 10 Reps
Mtn. Climbers - 10 Reps

Wrist Rolls
Ankle Rolls
LAX Forearm
Quad Foam Roll
Butterfly Stretch - 3 on 1 off

Back Squat

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (95/65 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)-Russian

Out of Town WOD

15 min AMRAP

20 DU
10 Burpees
1 Min Plank core Hold


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