With all the back and forth about Crossfit, it's important to analyze the pros and cons.  Read below to make an informed decision about the workout regimen that everyone is talking about.


Pro: You’ll be able to do things like run a half-marathon on a whim, lift a car off a helpless victim, or play sports competitively with people half your age.

Con: Many times you'll be too sore to get off the couch, and will at some point consider a good Life Alert system...or at the very least, a set of handles to help you get on and off the toilet.


Pro:  People will quickly begin to notice your fitness, confidence, and muscularity.

Con:  People will also notice all the random bruises, scratches, and whip marks. Prepare yourself for the occasional intervention of those who are concerned about your current “abusive relationship.”


Pro: You’ll have discovered the answer to many of the world’s health problems, and the secret to achieving your genetic potential.

Con: When you tell people about it, your friends will steal confused and awkward glances at each other as you try to explain…WODs, AMRAPs, EMOMs, PRs, HSPU, SDHP, TTB…Etc.


Pro: You’ll be instant friends with the millions of CrossFitters around the globe, and be able to talk with them passionately and at length about CrossFit at the drop of a hat.

Con: Various double-entendres will occasionally make eavesdroppers think that you're totally fine with dropping slang words for anatomy, and other inappropriate topics into everyday conversation.


Pro: Your workouts will be short, but still allow you to obtain world class fitness without spending hours upon hours at the gym.

Con: You’ll spend hours upon hours on the internet reading about nutrition, checking the whiteboard at your box, and watching videos of random strangers exercising.


See you in class for the best hour of your day!


Coach Graham



WOD 04/08/16

What do you like to eat in the car?


WU: 04082014

3 Rounds of:
15 Hollow Rocks
15 Air Squats
8-12 Push-Ups
5-8 Pull-Ups

Metcon (5 Rounds for reps)

Five sets for max reps of:
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

Metcon (Time)

For time:
25 Snatches (115/75 lbs.)
50 Kettlebell Swings (32/24 kg)
Run 800 Meters

Out of Town WOD

50 Air Squats
50 Lunges
50 Air Squats
50 Situps
50 Air Squats


CrossFit Journal: The Performance-Based Lifestyle Resource