Friday 100910



Run 1 Mile


Deadlift: 10/8/6/4/2

Wallball: 2/4/6/8/10

Post times and loads to comments

9/11 HERO WOD:  TOMORROW SATURDAY 9/11.  Please arrive at 8:15 for premove and warmup. WOD will begin at 8:46am to commemorate the victims of 9/11. We will also have our potluck later in the afternoon to begin at 2pm – so bring a paleo/primal/zone based dish to share!

Wednesday 100908


Getting Married!!  Helen and Sean get a little playful at their photo-shoot.  Why?  Because they can!  I love it when CrossFit shows up in your life.  If this ever happens to you (think spontaneous burpees, impromptu handstands, impulsive “box” jumps, or a sudden urge to pick up something heavy), take a picture of it or shoot some video and we’ll post it on the site–we’ll start a new page full of awesome stuff we can do in the world.

You people are having so much fun building new strength and skills in the gym.  Have some fun and play a little outside the gym.  Here’s to more fun in life!!


Strength/Skill: Pullups

WOD: Four Rounds

Power Clean and Jerk 5

Burpees 10

Run 150m

Compare to 100719

Post Times and Loads to Comments.  Also, we’re adding classes to our schedule.  If there is a class time that you would like to see, shout it out in the comments section.


Labor Day Workout

Awesome day today.  Lots of people from different classes got to workout together.  Hope you had as much fun working out as we had watching.

Introducing the CrossFit 310 breakdancers





5 Rounds

30 seconds on/30 seconds off

Handstand Pushups/Pushups

Abmat Situps

Walking Lunge with weight overhead (35 lb/25lb)

Posts Reps and scaling to comments

Comments Off on 100906

Friday 100903

Are we done….. That was easy…… what’s next!!


WOD:  “25:36” Chipper

You have 25 minutes and 36 seconds to complete the following in no particular order.

1000 m row

100 squats

50 kettlebell swings (53lb/35lb)

50 Box jumps

50 Push press (45lb/35lb)

50 Wall balls (20lb/14lb)

50/25 Pullups (kipping)

If work is not finished in time, note number of total reps and/or how much row is left over.  Post to comments.

Just a reminder that on Labor Day there will only be an open gym from 8:00am to 10:00am for those who want to come in and work on suck list or do a WOD you missed in the week.  There will also be one class from 8:00am-9:00am happening within that open gym slot.  See you there!

Wednesday 100901


The Ups and Downs of Max Box Jump


Deadlifts 3 x 3

Then perform one set of  15-20 Reps at the highest weight possible.


4 rounds for time

2 Muscle-Ups

15 squats

4 Handstand Pushups

20 abmat situps

Post times and any scaling to Comments.

Just a note that we will have limited class on Labor Day, time will be announced shortly.

Monday 100830


Strength/Skill: Back Squats 5 x 3

The next 6 Mondays we will be doing some form of squats so please record your numbers so that you can compare your numbers and see how you are improving.

WOD: For Time: 4 Rounds

Kettle Swings: 6/10  (Pick up the heaviest kettle you can swing for 6, if struggling then use slightly less weight but do 10 reps)

Pushups: 25-20-15-10

Double Unders:  25-20-15-10

(Super proud of everyone doing the double unders, we have come a long way in that war!  Great job everyone.)

Reminder we have a Group WOD and pot luck on 9/11.  It is going to be super fun so pencil it into your schedule, or for those that keep everything in their heads, like me, etch it into memory.

Friday 100827


WOD (Thank you CrossFit Endurance)

5 Rounds for Time of:

6 Handstand Pushups

20 Meter Farmers Carry @ 35/25 lb plate per hand

15 Squats Holding both plates

20 Meter Farmers Carry back

Post times and Scaling to Comments

Wednesday 100825


Grace Lines is a good friend of mine who is experiencing something that I want more people to see.  She’s having fun.

Grace is an Ace Certified trainer, a Triathlete, and an accomplished Nurse.  She’s relatively new to CrossFit, but her excitement is infectious and her pursuit is admirable. After watching her wrestle with CrossFit and Nutrition (and me) for a few months, to now witnessing a noticeable transition towards a more informed, confident and disciplined athlete, the very best part about this girl is simple. She’s having fun.

If you don’t already know her, meet Grace.


by Grace Lines

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman ( World-Class Fitness in 100 words or less)

CrossFit Founder Greg Glassman uses the first sentence of his now famous paragraph above, to lay a concise foundation of World Class Fitness, and to sum up CrossFit’s general philosophy on Nutrition.

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

When I entered the CrossFit310 refinery about 8 months ago, I had no idea what I was getting myself into, but I knew that it was something special. I knew that this unique training environment was worth me sticking around to see what I could become.  Every class was new, tortuous, and exciting all at the same time. I have always been passionate about nutrition, and now that I’m borderline obsessed with all things CrossFit, I’ve been doing a lot of research. Most simply, the food you eat should have a certain quality (“meat, veggies, nuts, seeds, fruit, little starch”) and quantity (“levels that support exercise but not body fat”).  Now, the quality of food that we eat is another story for a larger discussion in the future.  But in terms of quantity, the balance of your daily intake of calories should be about 30% protein, 30% fat, and 40% carbohydrate. This is compared to the USDA’s (and probably closer to most American diets) 20% protein, 20% fat, and 60% carbohydrate.  This difference might explain why most Americans are storing more fat than they should these days.


Over the last several months, I’ve been putting the CrossFit “dietary prescription” to the test. I have definitely had ups and downs, but I can honestly say today that my body is changing shape for the first time in my adult life.  I know that proper nutrition is essential, but not because I merely understand the principles, but because I tried it and saw that it worked.

Like the World Class Fitness paragraph infers, ultimately the foundation of your Fitness is at the mercy of the fuel you provide it with.  If you’re poised and ready to tackle the nutrition aspect of your Fitness routine, or even if you’re just curious about what fellow CrossFitters are doing, start here:

And here:

Also, if you’re relatively new to CrossFit like me, or might be looking for some help or encouragement, feel free to contact me. Together, we can help each other along this journey towards elite fitness and health!

Warm Up

Strength/Skill: Pullup Work

WOD: “Station Agent”


Ring Dips/Negatives/Ring Holds

Kettle Swing

Jumping Lunges/Walking Lunge

Push Press


Plank Hold

(1 min of work. 15 sec rest in between stations. Three full rounds of 6 stations. Rest one full minute in between rounds.)

This Workout was not scored, but post how each station was scaled or what kind of load you used.

Monday 100823


Suck List Warm Up

WOD “Pauline”

Reps of 15/12/9

Kettle Snatches (44lb)

Ball Slams (40lb)

Wall Ball (20lb)

SDHP (35lb kettles)

compare to: 100528

Post Loads and Times to Comments

Friday 100820



50 Jumping Jacks

40 PVC Overhead Squats

30 Good Mornings

20 Lunges

10 Clapping Pushups

WOD: Ten Minutes of “Cindy”

5 Pullups

10 Pushups

15 Squats

Strength/Skill: Ring Work

(Congratulations to Kevin, Ryan and Matt who all recently got a muscle up!!)

Post number of Rounds completed and Scaling to Comments