Archives


Wednesday – 160309

Zech Teasedale I don’t know much, but I know these two things: Zech’s pullup is positively bangarang; That is FOR SURE J-Dukes’ forearm/elbow. Warmup Spealler CFWU Gymnastics 15min EMOM 1. 30 Sec L-Sit 2. 3 x Weighted Pullup 3. 15 x…

Read More

Tuesday – 160112

Caitlin Powell Here are some sweet accomplishments Caitlin’s recently put together after only four short months at the gym: Strict Chin (with Typewriter variation) Deadlift 315lbs Show-stopping dance moves to MC Hammer’s “Can’t Touch This.” There is no doubt she was destined to…

Read More

Tuesday – 151208

Just a handful of the beautiful and back-jacked women of CrossFit 314 – Ladies Night Clearly, this is a sweet picture. But what is sweeter to me is something most people won’t realize unless they know our gym REALLY WELL….

Read More

Monday – 151012

Steve Allbright – Back Squat Before a heavy back squat – or any lift, really – it is advisable to take a giant breath such that your rib cage expands into your lats and hold it for the better part…

Read More

Saturday – 150919

Warmup Spealler Warmup CrossFit Warmup Partner WOD Event 5/6 From HOA 6 100 Pistols – Partner holds axle bar OH 110/70 100 KB Snatch 53/35 – Partner holds axle bar Front Rack 110/70 100 Calorie Row – Partner holds axle…

Read More

Wednesday – 150812

Warmup Spealler Running Drills – Skip CFWU CFE Run 1-mile for time WOD For Time 50 Kettlebell Snatch 53/35 400m Run 40 Kettlebell Snatch 400m Run 30 Kettlebell Snatch 400m Run 20 Kettlebell Snatch 400m Run 10 Kettlebell Snatch 400m…

Read More

Wednesday – 150527

Jeff Martone – Kettlebell Snatch Demo The sport of Kettlebell Lifting has long fascinated me. It requires tremendous muscular stamina, coordination and even cardio-respiratory fitness. (Three things I happen to be good at.) Check out this video of Jeff Martone…

Read More

Thursday – 150305

Katy Barlage at the 314 Invitational, 2015 Edition If you are unfamiliar with a Kettlebell Snatch, or you still think that it is a movement that is initiated with the Kettlebell on the floor, be sure to watch THIS BRIEF…

Read More

Thursday – 150219

Angela Lieberoff with her old workout clothes on. I have no idea how many pounds Angela has lost. But every time she comes into the gym, she is smaller than the last time. Angela, I think you’re tops. Keep up…

Read More

Tuesday – 141223

On the first day of Christmas, Coach Rob gave to me… N.B. – The schedule is updated for our Christmas hours. Warmup Spealler Warmup WOD 12 Days of Christmas 1 Clean and Jerk (135/95) 2 Wall Climbs or Handstand Pushups…

Read More