NEXT Saturday is BIG SAT!

“It isn’t hard to be good from time to time in sports. What is tough, is being good every day.” – Willie Mays We should be getting in a new Concept 2 rowing machine on Wednesday and the parts to refurbish another. This will give us more than...

Getting Smoked by “Barbara”

“The sterner the discipline the greater the devotion.” – Pete Carill Kona Lee – 9 weeks – I thought I’d post a nice picture of serene contentment before we talk about today’s workout. Have you been introduced to Barbara? She...

You’re NEVER TOO OLD!

“You’re never too old to become younger.”-Mae West, US movie actress Above: Nicole Verbrugghe, age 46, 3rd place in the Northwest Regional Qualifier! Yes, age 46! Talk about AWESOME! So, if you thought you were too old for CrossFit or competitive...

OPC?? – Overhead Plate Carry

“Accumulating injuries are the price we pay for the thrill of not having sat around on our asses.” – Mark Rippetoe I received a few e-mails from those that follow our workout program on the mainland. On May 22nd we posted a workout called “No...

Pushin’ Up Daisies

“The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy shit up off the ground.” – Mark Rippetoe “Regardless of whether your fitness goals are to “rev up” your...