Monday 091012

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For time:




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Photo test…

Just playing with different ways of displaying pictures on the site.

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Big Week 2

Awesome week!  Congratulations to Tawni (my beautiful wife) who jerked 105lbs over head–first time ever trying the exercise!  Also to Brandon who got his first kipping pullups last week.

Can’t wait to see what this week holds…

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CrossFit 310 on CrossFit Radio..

As most of you know already, CrossFit 310 was featured on CrossFit Radio Podcast a few days ago. Just for posterity, and for anyone who might be interested, I thought I would post the letter that went out to our clients:

Hey everyone, I just wanted to let you know that our new affiliation, CrossFit 310, got some publicity on the CrossFit Radio podcast. No one outside of CrossFit would ever know or care about such a thing, but inside the CrossFit world, it was a good opportunity to get some exposure for our new affiliation and establish ourselves as an authentic part of the community. You can listen to it by clicking on the link below:

CrossFit 310 on CrossFit Radio

After a flattering introduction at the beginning of the show, my interview starts somewhere around 24 minutes in.

CrossFit Radio is interested in following my journey as a brand new affiliate, and your journey as athletes inside of this new environment. In our first interview, we discussed some pretty exciting things like insurance and applications and realty (no offense liz and scott!!!)–so it’s geared mostly toward other people who are considering affiliation with CrossFit. The next interview will likely deal with what happens after you affiliate and find your space. Who comes through the doors, and what happens with the athletes who experience the transition is a very exciting topic that I can’t wait to tell people about. CrossFit has also asked me to write an article for the journal, possible a series, that documents this same subject matter.

This is a very exciting time. As I was telling a client yesterday, the place that we will move into will be your place. It will have your names and your times and your records and your impact all over the place. The thing that makes this exciting for me is you guys. I’m so thankful for you guys and so excited to see what is happening with you all. Every one of you is moving better than ever, breaking PR’s, feeling less pain, attacking your diets, and transforming into bloodthirsty killing machines that cannot be killed themselves…i’m getting ahead of myself.

You guys are the foundation of whatever is built in the future.

I can’t wait to see what happens next.


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Monday 091005

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Squat Rolls


21-18-15-12-9-6 and 3 rep rounds of:

Power clean 95 pounds


Back extensions

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Friday 091002

Mag Dead Lift

Liz OverHead Squat


Dead Lift: 1, 1, 1, 1, 1

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Wednesday 090930



Three rounds for time:

Run 400m

21 Kettle Swings

12 Pullups

Welcome Rob Smith to CrossFit 310.  Great to have you man.

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Congratulations to Jenny and Brigitte for new PR’s on their Dead Lifts.  Jenny pulled  215lbs, and Brigitte 190lbs.  Both of them had an increase of 15lbs on their max.

Stay tuned.  They’re not done yet!

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Monday 090928



Skill Work:

Ring Holds/Dips


WOD: six rounds total

5 Ring Holds

3 Times through the obstacle line

(after 3 rounds, switch direction and complete 3 more)

Liz vs. Black Box

Liz vs. Black Box

Liz vs. Black Box-rematch

Liz vs. Black Box-rematch

Crouching Tiger Hidden Dragon

Crouching Tiger Hidden Dragon

Ty "I saw this in the Matrix" Vanhorn

Ty "I saw this in the Matrix" Vanhorn

Welcome Anne-Marie

Welcome Anne-Marie

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Friday 090925

David Hand Stand


5 rounds of “Cindy” for time:

5 Pullups

10 Pushups

15 Squats

Congratulations today to Brigitte for Deadlifting 175lbs (and still not her max effort!!) And to Michelle who got her first bonafide Double-Under!! Great job ladies.

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