We've finally decided to begin a daily blog! The idea is to stream all things CrossFit . Among other things we will be posting the WOD, announcements and updates on gym happenings, exercise and nutrition information, funny and inspirational videos both off the web and of you crazy kids, and anything else relevant to Cultivating the Art of Elite Fitness. Visit this blog each day to check the WOD and take something away that betters your life- physically, emotionally, spiritually, etc. As we move forward we welcome comments and suggestions!


A CrossFit Credo:

1)  I will do my best.  My best will vary from day to day, from hour to hour, from minute to minute but in that minute I will do the very best that I can.
2)  Lactic acid is my friend.  The wind is my friend.  Anything that opposes me is actually helping me to become stronger.  If I had no opposition, I would be weak.
3)  If I can run, I run. If I have to walk, I walk.  When I am forced to crawl, I crawl and then I rest to fight another day.
4)  I fear no man, but I fear my workout.  If I don’t fear my workout, it isn’t hard enough.
5)  I may puke. I may cry.  But I will never quit.  Ever.
6)  I never cheat.  There is no honor in cheating.  What joy can there be in a victory that I did not earn?
7)  The workout missed is the opportunity missed.  I will not cheat myself of the opportunity to become a better athlete and person.
8)  I understand the value of the push up, the pull up, the sit up, the squat and the deadlift.  Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up and deadlift.
9)  I will give everything I have and then I will find more within myself.
10) I don’t complain.  Complaining is for crybabies.  There are 11,232 babies born in the US everyday.  I will leave the crying to them.
11) I will bite off challenges, spit out results and beg for more.

What are you going to do with the next WOD? Beast mode- ON.

WOD:
A. Baseline
For Time:
500 M Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

B. "Fractured Annie"
For time:
50-40-30-20-10
GHD Sit-up,.5
Hip Extension, .5
Double-unders
200M Run each round





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