Volume Week 4/6 though 4/11


On Friday we celebrated First Friday and said bye-for-now to Megan as she and her wife Sara take on the Pacific Crest Trail for the next six months or so!

Also: congrats to our recent Fast Track Graduates! Say hi to Ryan, Tony, Taylor, and Mika!



– back squats 2×5, 4×3
– double under/pushup/wall ball/c2b pullup/dip
– EMOM snatch, clean, deadlift
– dynamax wheels
– muscle-up progressions
– back squats 2×5, 4×3
– the 2015 Festivus Games events
– Team Workout Saturday

Happy Volume Week! We’re going to do a lot of reps for a lot of time this week. Value your recovery: eat well and plenty, get as much rest and sleep as necessary, stay hydrated, take your fish oil, and mobilize your issues before they become legitimate problems.


Inexpensive Jump Rope Training Demonstration – Ross Training
– Training Tips For the Average Joe From 3 CrossFit Pros – Breaking Muscle
30 Unhealthy Foods You Mistake As Healthy and Their Surprising Swaps – Healthy Holistic Living
There’s a Modern Problem Afflicting Our Friends- And It’s Time to Talk About It – Mic.com
– Re-Thinking Functional Movement: The Sling Systems of the Body – Breaking Muscle
Could the Mariners Be America’s Post-Nineties Team? – Lookout Landing

Better Adductors For Better Squatting by The Movement Fix: