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Congratulations to David Saporito, Athlete of the Summer, 2017

See his feature editorial here.

Entries in theme workout (92)

Quote of the Week vol. 206 + Labor Day Schedule Update

"Solve your problems with aggression"

- Don Brown


Just to recap on the post from Monday, our weekend schedule will be as follows:


11 am (Harry Potter workout)

5:30 pm (Harry Potter workout)


9 am (mobility/makeup workout)


1 pm (team workout Bigs and Littles)


11 am

5:30 pm

Tomorrow also starts the new payment program. Please check the schedule/fees section for a visual and talk to me in person if you have any questions.

Finally, today is officially the last day of Champions Club Summer 2017. That means the Dream Team and AOTS will be announced tonight. Stay tuned! It's a two-person race at the moment.

Theme Workout Announcement: Harry Potter/Bigs and Littles

The final theme workout for the Summer actually comes this Friday. As everyone knows, September 1 is the day the Hogwarts Express departs Platform 9 3/4, taking dozens and dozens of young witches and wizards to Hogwarts School for Witchcraft and Wizardry.

To celebrate this event, we will be hosting the Harry Potter Theme workout on Friday, instead of the usual weekend. Also, there is a good possibility this will be an individual workout as opposed to a team workout; that is still TBD. The session times for Friday are:

11 am

5:30 pm

Those have been the most populated sessions as of late, so we're just going to hold those two on Friday (and Monday, though there is no theme for Monday other than exercise to make yourself feel less guilty about eating a ton of Aunt Jeanne's cheesy potatoes).

Then this weeks starts the trend of Sunday team workouts instead of Saturday. The official time during the school year is still TBD, but for this Sunday, we will be doing a combined session with the Babies and the regular kids/parents crew (the babies parents will also be invited). We did this on Mother's Day and it turned out really well in my opinion. This time around, we will be going on Sunday at 1 pm for the Bigs/Littles Mashup.

If this is confusing to you, then it's probably because I'm all over the place with it right now. But there will be a weekend schedule post coming out tomorrow to finalize it. Here's a visual:


11 am (Harry Potter Theme)

5:30 pm (Harry Potter Theme)


9 am (mobility/make-up WOD)


1 pm (babies/bigs mashup)


11 am

5:30 pm

Army Workout Recap

Earlier this morning we brought back the Summer 2014 Army Theme Workout with a few twists in the mix. First, we had an even group of 12, so we did teams of 4 instead of 5. As such, we took out the ring dip station in an attempt to keep the rotations even. Next we took out the partner deadlift because Coach T's monster sandbags are not here any more and added a bar swing in place, we subbed a medicine ball run for the double unders, and last but not least, Binno came up big for us and brought some 60-lb. logs from his house we could use for the cleans in conjunction with the tire flips.

After people got the hang of it, it seemed to go pretty smoothly.  The playlist was also very interesting; Binno managed to find an Army Cadence station on Spotify, which sounded exactly like you would imagine. The winning team consisted of Elizabeth, Murley, Saporito, and Ricky. You can see the full results here. And I managed to snap a few pictures that can be seen in the August '17 Daily WODs photo gallery.

Great job to everyone today, good looks to Elizabeth for bugging me over and over to bring this one back, and I think we might have room for one more theme workout between now and Harry Potter. So be on the lookout.

Theme Workout Announcement: Army

Every Summer we try to bring back a Theme workout from the past; this Summer, by the request of Elizabeth Banet, we are bringing back the Army workout from Summer 2014.

In the old CrossFit Journal printouts, they used to feature "The Grinder" section, which was a team workout designed for Army members stationed overseas to do with minimal and improvised equipment. The test run we did in 2014 went well, so we're going to try it out again on Saturday at 9 am with a few modifications.

Hope to see you there!

Shark Week/Hawaiian Workout Recap

For the 4th Summer in a row, we combined two classic theme workouts: Shark Week and Hawaiian. We had a small turnout this morning, and unfortunately is was an odd number, so I was forced into service alongside the uninspiring and unflattering attire of Chris Binno.

I have always thought this was the toughest of all the theme workouts, and the sharking relay is a main culprit. This year we followed the same format as 2016: one minute at each of the 4 stations (we added the push jerk/press to Limbo Lifts) and 2 minutes on the Shark Relay. For the second week in a row, Aaron Sabal came out on the winning team, this time with Conor.

No doubt Conor was counting by two's, but I guess that's what they gotta do to win. The full results can be seen here. We will still be having at least 2 more theme workouts coming for the rest of the Summer. Maybe more. Be on the lookout!

Theme Workout Announcement: Shark Week/Hawaiian Mashup 2017

In Summer 2010 we had two separate workouts: Shark Week and Hawaiian (which was coincidentally our first ever theme). In 2014 we mashed them into a single theme and the format worked out really well, so we've been rolling with it ever since. And now it's back!

Hawaiian/Shark Week Mashup - Sat. @ 9 am

Here's the 2014 highlights:

Last year we hosted it here at the gym. Not sure if we're staying home or going to the hill yet. You'll have to wait and see!

80's Theme Workout Recap

The 7th installment of the 80's Theme Workout took place earlier this morning and, well, we have a winner...

After Mr. Wonsil walked through the door, there was very little attention paid to reps completed, movement technique, or anything unrelating to those fantastic calves and pale thighs. But for the sake of tradition we did our best to count reps and such, and it turns out Sabal and Reggie came out on top!

Full workout results can be seen here. And full photo gallery here. And full-body pics of Mr. Wonsil will now be in the dreams of every single mom that reads our website.

Great job to everyone who showed up today! Be on the lookout for another theme workout next weekend. Should be extra dangerous!