Workout of the Day

Nine Types of Light


Find a heavy single Jerk in 15min
5 rounds for total working time:
6 reps ground to overhead 135/95
6 lateral burpees over bar 
60 sec rest between rounds

Impressive Athlete of the Day

Smashing Good Time

First of all, we would like to extend a heart-felt thank you to all who came out and made our first CrossFit 214 Barbecue a complete success.  A special thanks goes out to Amy Chow, Cameron Stevens and Kim and Ken Nicholson for their involvement.  Couldn’t have done it without you guys.  If you missed out this time around, fear not, there will be many such social gatherings in the future.  

Second, On-Ramp starts tonight!  Still a spot or two open if you’re interested.  Sign up  HERE 


4 sets:
250m Row
25 pushups
3min rest


Headless Horsemen

Barbecue Saturday Night 6pm @ CF214: Details Here  


5 Sets:

A1) AMRAP Strict Pullups 10 sec rest
A2) 30 sec AirDyne/Erg sprint

5 min rest


As weather gets warmer successful athletes pay more attention to staying sufficiently hydrated.  Good hydration influences tissue quality and muscle performance as well as metabolic capacity.  A good benchmark to start with is to drink 75-100% of your body weight in lbs in ounces of water per day.  If an athlete weighs 150lbs he or she should be drinking roughly 110-150 ounces of water per day on active days.  In addition to all that water intake it’s beneficial to replace electrolytes.  Although not an exhaustive list by any means, below are a few options that will work much better than something sugary like Gatorade:

– Alacer Electro Mix

– Nathan Catalyst

– GU Brew

Already Gone



5 Rounds:
400m run
15 OHS (95/65)


If you’ve been reading the blog and are abandoning your flip flops in search of better performance, might as well give them to a good cause: Old Flops = New Playgrounds

Just Plain Cool

Water Jet Pack

Your Complete Attention

The new CF214 T-shirt makes you happy.  Come get one.



Ring Dips


Any competitive athlete training seriously for maximum performance will be, by definition, balancing on the edge of overtraining and injury.  What happens when we push a little too hard and end up over our redline?  At what point does an injury warrant a significant reduction in activity level and when can we just “train around” it?  Or perhaps more controversial, train through and injury? Do we rest and recover or rub some dirt in it, walk it off and carry on?

Here’s a little food for thought.  If you have a tendon or ligament injury, maybe you should be thinking MEAT instead of RICE.  Check it out here: Think Meat not Rice 

Perfect Circle


5 Rounds

3 Heavy Deadlift
6 Burpees
20 sec airdyne sprint
Rest 4 minutes

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ROMWOD - Optimize Your Range of Motion