Workout of the Day


“I said it was simple, not easy”
– Dan John


2mile TT


The Hard Routine

Best of You

Ladies and gents, this is the last week of training before re-testing for the Paleo Challenge. Lock in your nutrition, dial up your training, and stay strong.  Many are seeing dramatic results.  The coaches have noticed and it’s going to be exciting to see the performance gains next week.  Onward…


5 sets:

6 power cleans
12 unbroken box jumps
60m sprint
Rest 5min

For those with kids

808 #11


A1) Weighted Bar Dips 2-3 reps 4 sets rest 15sec
A2) AMRAP kipping pullups 4 sets rest 3min
B) 3 RFT 
20 Toes to Bar 
20 Wallball
Aside from the possibly misguided concept of “fat but fit” a rather interesting article. 




Every minute on the minute for 15min complete:
3 heavy thrusters
5 burpees
If you cannot complete a round count a penalty and sit out the next minute.  Penalties will be assessed at the end of the 15min.  
Paleo 7-up
Juice of 1 lime
Juice of 1/2 lemon
Dash of stevia
12-16 oz sparkling mineral water

First Light


For Time:

400m Run
30 box jumps 24/20
40 KB swings 1.5/1 pood
50 Situps
40 KB swings 1.5/1 pood
30 Box Jumps 24/20
400m Run


Most vegetarians become ‘ex-vegetarians’ citing health reasons.


Outta My System


Backsquat 5×5 @ 80-85% 1RM
Last set AMRAP
In Any Order:
3 sets 15 GHD situps 
3 sets 5 wall walks
3 sets 5 tire flips
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Time to figure out if you’re taking the right amount of fish oil:

Happy Independence Day!


From all of us here at CrossFit 214 we wish you a happy 4th of July!  Just a reminder we will be closed on Monday the 4th. Enjoy some barbecue, time in the sun, and activities outside of the gym.  Classes will resume with a full schedule on Tuesday the 5th. 

Your WOD for the day is to try a new sport or physical endeavor.  Post experiences to comments.


Power Snatch + OHS 1.3
Heaviest Cluster in 12min
Death by OHS at 60% of Heaviest Cluster
(Complete 1 OHS the first minute, 2 the second minute etc until you are unable to complete the required # of reps in that minute)

All The Right Reasons

A1) KB Split Squat 12 reps Rest 15s between legs, 4 sets Rest 30 sec
A2) Bent Over Row 6-8 reps 4 sets Rest 3min
B1) 5 Tire Flips 3 sets Rest 30sec
B2) 5 Med Ball Throws (keg toss style) for distance 3 sets Rest 2min
Know where your seafood is coming from.  Informed consumers can make a difference.

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ROMWOD - Optimize Your Range of Motion