Exciting News folks!

We will be making a few new changes to the gym in the next few days:

  • A “No Grunting” Policy: C’mon people let’s not be so noisy!
  • No more dropping weights.  Again, this is too much noise.
  • A “Lunk Alarm” that will sound when anyone is caught grunting, dropping weight, or judging!
  • Once a month we will be providing the most healthy FREE PIZZA and also FREE BAGELS to help you achieve your fitness goals!

All of these changes have already been made to Planet Fitness, so we’ll be adopting these “best practices” for our own gym!  Get your grunts out of your system this week!


13.4 Recap

Great job to everyone tackling 13.4 this last week!  Our highest scores this week:

Females: Kris (98), Kim (81), Carly (80)

Males: Tony (78), Lei (73), Matt M. (72)

Just one more workout left to go in the Open!

We will be celebrating the end of the CF Games Open this Saturday!


WOD 04 01 13






Preacher Curls 3×15

Skull Crushers 3×15

Standing Calf Raises 3×15


Go as slow as possible on the Preacher Curls and Skull Crushers to achieve maximum pump.  Partial range of motion is the key!

Post times and loads to comments.

Sean 13.4

04 01 13
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14 thoughts on “04 01 13

  • 04 01 2013 at 7:05 am

    Ugh. I hate it when the warm up is basically a wod by itself. Misty came up with this one, didn’t she?

  • 04 01 2013 at 7:52 am

    April 1st – Roger Cave’s legs are looking bigger…

  • 04 01 2013 at 8:46 am

    I am quitting CrossFit.

  • 04 01 2013 at 9:24 am

    OMG, color me fooled! I was thinking we might be asked to start whispering and using spirit fingers instead of cheers!! Ah what the heck, spirit fingers for everyone!!

    • 04 01 2013 at 1:16 pm

      This involves Spirt Fingers – I am ready to do this!

      • 04 01 2013 at 1:16 pm

        And by Spirt, I mean spirit. I just got so excited about spirit fingers.

  • 04 01 2013 at 10:59 am

    I have been waiting to do skull crushers… yes!!!

    • 04 01 2013 at 11:41 am

      Definitely good for getting our pump on this AM!

  • 04 01 2013 at 4:25 pm

    Yes!! I love the plate dance WOD!! I’m so there!!

  • 04 01 2013 at 4:46 pm

    13.5 WOD prediction:
    Overhead lunges
    (I seriously hope I’m wrong)

    • 04 01 2013 at 6:10 pm

      I wish this was an April Fool’s comment – “thrusters kicked my ass and smoked my shoulders”

  • 04 01 2013 at 9:18 pm

    A. Did my sets at 128#
    B. got up to 84 reps with 65# and red+purple bands. Previous Fran time was 10:07. Yay progress!

  • 04 01 2013 at 10:51 pm

    Tried some fun (aka sketchy) gymnastics moves on the pullup rig this afternoon. Got chicken and had a fun time watching all our people squat the crap out of some barbells.

    • 04 02 2013 at 4:29 pm

      Nothing sketchy about spider monkey leaping between the bars…

Comments are closed.