Archives


Wednesday – 150408

Brandon Morrison of Lift Big Eat Big. I’m a big fan of this guy. He has a sound research-based approach to nutrition, he regularly puts in the hard work necessary to improve in his sport (Strongman), and he accepts all…

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Saturday – 150321

Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick…

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Friday – 150123

Tomorrow we’ll have classes at 10am and noon. Open Gym at 4pm for anyone who can’t go a day without working out at 314. (Everyone.) Thanks to Rob for mentioning one of his favorite quotes, which is also one of…

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Friday – 150116

Any athlete registered for the 314 Invitational is welcome to come to CrossFit 314 Sunday, January 18th, to familiarize yourself with the Axle Bar and Slosh Pipe. There will also be a brief Stone Tutorial at 10am. Please be sure…

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Monday – 141110

Warmup Spealler or Chan Warmup CrossFit Warmup Strength Clean Heavy Singles WOD “Alex from Target: He Doesn’t Even Lift, Bro” 5 Rounds for Time 7 Power Cleans (185/115) 10 Burpees

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Monday – 141013

Meghan Bryant Today, Advanced Athletes should choose their weight for the workout based on the amount that they can successfully snatch 9 times out of 10. It might be around 75% of their 1-Rep Max or maybe their 1-Rep Max…

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Monday – 140929

Aladin Hegic The Split Jerk has been my favorite lift since I was introduced to the barbell back in 2009. Check out this video to get a rough idea of your foot position on the Jerk. It is rather common…

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Thursday – 140522

Farrah Poe, in prayer. Warmup 5 Minute Spealler Warmup Shuttle Run 1 Round CF Warmup Shuttle Run Double Under/Row/Mobility Strength Max Clean – Any Way WOD 5 Rounds 15 Squat Cleans (95/65) 15 Pullups 15 Pushups

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Thursday – 140501

Tiff Harris Bar resting comfortably on shoulders, strong vertical torso position, crease of the hips below parallel. All marks of an excellent bottom position in the Clean. Always well done, Tiff. Again, our very best to you and your family….

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Friday – 140131

When I started CrossFit, I could not maintain a hollow body position for more than a second or two. In fact, I don’t know that I could actually achieve a hollow body position in the first place. You can consider…

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