Entries by Andrew


All sports require different amounts of muscle synchronization, balance, flexibility, and coordination as well as strength, speed, power, and metabolic development. Olympic weightlifting provides development in all these areas. While training for maximal strength can have a positive effect on performance, it also can have a “negative effect on movement speed and the ability of […]

Bueno’s Goods 2

I believe the tools we use to live our lives can improve how efficient we are and sometimes how much we enjoy doing those things. Read more about all the cool tools out there we can use in the fitness world. Note: It doesn’t add to your price, but I may get a commission off […]

Kettle Up

Kettlebell class “Theory without practice is as limited as practice without theory.” ANNOUNCEMENTS – Community CrossFit Class this Saturday the 14th at 12PM, every person on Earth welcome! Tell your friends, fam, and coworkers interested in our upcoming Foundations program… or anyone else who just wants to sweat it out! – Next Saturday, January 21st is our Annual Not-Holiday […]

Double Pyramid

Sheena C demos the “perfectly-vertical kettlebell swing” that we like to use for workouts like HELEN and its many variations. ARTICLES + The Formula For a Better Run – Aerobic Capacity CrossFit WOD for Volume Tuesday 1/10 Double Pyramid HELEN for time: 1200m run 63 kettlebell swings, 24/16kg 36 pullups 800m run 42 kettlebell swings, […]

BEAR Complex, Pukie Brewster, Dubs

Burpees, when done with the Freestyle Connection method (linked video below), should be considered cardio as it remains low-powered, but rhythmic and repeatable for a long period of time. [1.] straight legs, bend over, [2.] sprawl back to lay down, [3.] pushup to arch (squeeze butt to protect low back), [4.] jumping good morning, [5.] clap […]

Odd Object Carrying

Odd object carries. CFSLU circa 2012 While we train with standard equipment most of the time, odd objects are great training tools simply because it emulates how you act among moving things when NOT inside the gym. ARTICLES + The Big Secret I’ve Been Keeping From My Skater Bro Friends – The Stranger + The Many […]


G$, the chief THE CHIEF is a fun interval test to see how much work you can maximize per round, but repeat for multiple times. What is your drop off like, if any? Could you add another round in to each of your cycles? Which of the three exercises hold you back? Which of the three exercises lend […]


Honesty & Consistency

Personally these two topics are the most important parts about any type of training, whether it be for weightlifting, kettlebell, mobility, or CrossFit. You first and foremost have to understand that to reap the benefits of any programming, you have to be both consistent and honest with all the factors that go into your training. […]


Gus (via TomBoyX) So proud of this dude. Read the interview with Gus about his CrossFit journey in the article below. ARTICLES – An Athletic Journey: Gus Lanza – Tom Boy X ANNOUNCEMENTS – This Saturday 1/7 – Community Class at 12PM, all members, friends, first-timers, and visitors welcome! – Saturday, 1/21 is our Annual Winter […]

At An Angle

ARTICLES + The 3 Building Blocks to Performing a Proper Dip – Breaking Muscle CrossFit WOD for Skills Wednesday 1/4 front squats 3x5x70, then CINDY AT AN ANGLE AMRAP in 20 minutes: 5 ring rows 10 ring Dips 15 perfectly-vertical kettlebell swings, 24/16kg Olympic Weightlifting WOD Day 2: front squat, 3-position clean, BtN jerk, GHD work. Day 1 […]