Workout of the Day


Tuesday's Training:


5 Rounds:

Max Bodweight Bench Press

Max Strict Pull-ups

400 Meter Run


Post-Open thoughts and observations from the Morning Chalk Up

  • There are now only two movements that have been programmed in their original form every single year: toes-to-bar and double-unders. Thrusters have been programmed in every Open but once with dumbbells (20.2). Muscle-ups have also been in every Open but they’ve switched between bar muscle-ups and ring muscle-ups.
  • There have been a number of firsts introduced this season: first time thrusters were not programmed in the final workout and the first time they were with dumbbells; first time pistols were programmed; the first time athletes could partition a workout as desired (20.5), and 20.4’s 315/205 pound clean and jerk is the heaviest ever programmed in an Open workout.
  • A workout from the third week of the Open has still never been repeated.
  • First time that C2B pull-ups were not...

Hello No Sugar November participants!

You have come to the 10 day mark in your 21 days of cutting out added sugar, which means you are HALF WAY THERE! I want to applaud those who are going strong. I found this helpful article for athletes who are looking to detox from sugar from Diane Sanfiliippo, a well known real food blogger and podcaster who has a "21 Day Sugar Detox" program. Keep up all the amazing work you are doing, and let me know if you have any concerns at this point in the challenge!


Flexibility–in balancing your plate, in adjusting your workouts, and in managing other lifestyle factors like workout timing and sleep–is essential for a successful 21DSD.

Pay attention to your body. If something doesn’t feel right to you, change it up, and track how you feel.

Yes, this means writing things down! What’s your mood is like? What have you been...


Need a gift idea for the holidays? How about a cast iron skillet? Do you currently use one? They are super beneficial to cook in, and way better for your health than "non-stick" pans.

Here is a list of reasons from Lily Nichols on why you need to start using one!:

1. Naturally Non-stick

Non-stick pans made with Teflon are everywhere these days, but they aren’t good for our health. When heated to high temperatures, and especially when the pan is dry (like when you’re preheating a pan before searing meat or stir-frying), they release chemicals into the air called perfluorinated compounds (PFCs). Scratched non-stick releases even more PFCs into your food. Studies have linked certain PFCs, namely PFOA and PFOS, to numerous health problems relating to hormones, liver dysfunction, and brain health. PFCs are particularly important for mothers to avoid, as it passes through breastmilk. (Environ Sci Technol,...


The 2020 Open is over! This was the second Open competition we did this year, and it did not disappoint. The workouts were as tough as ever, and we even saw a new movement added with pistols! I hope you enjoyed participating as much as I did :)


**“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” - Daniel Pink**

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, with a single droplet of water at a time, one can start to soften the playdough. The playdough moves again, restored.

We must remember that playdough will always be playdough. We just need to bring the discipline, patience, and hard work… and we’ll take...

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Thank you to everyone who made it to our Veterans Day WOD this morning and made a donation! I will be sending our contribution over to Tampa Crossroads tomorrow.

It's been over a week in the No Sugar November Challenge! I hope you guys are hanging in there with no cheats (or maybe just a couple). Remember you have your teammates and coaches to guide you if you need it!

Also, our big announcement is that we have two new coaches - Jen and Patrick! You know them well from working out with them for a long while now. We are so excited to have them onboard to guide you in our classes!

Tuesday's Training:

"Piggy Back"

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)


Wear your throwback CrossFit shirts tomorrow!

Friday's Training:

Open 20.5


For Time:

40 Muscle Ups

80 Calorie Row

120 Wall Balls (20/14)


40 Chin over bar pull-ups

80 Calorie Row

120 Wall Balls (14/10)


Join us this Veterans Day to participate in a special workout to honor and raise money to support our veterans. This year we will be holding a raffle in which all of the proceeds will be donated to Tampa Crossroads, Inc.

Tampa Crossroads, Inc. began offering services in 1977 in Hillsborough County. We now provide a full range of care including counseling & treatment, housing, employment services, help for Veterans and their families, and other support to men and women in our community. Tampa Crossroads has helped thousands of adults who have struggled with trauma and abuse, addictions, homelessness, and social problems.

Here is the workout:


AMRAP in 11 minutes

11 Power Cleans (135/95 lb)

11 Burpees Over the Bar

19 Deadlifts (135/95 lb)

18 Pull-Ups

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour...


CrossFit Health

CrossFit Health is an investigation into the ills of modern medicine and the willful abuse of the public’s trust in science. What would motivate such an inquiry? And what are our qualifications to put forth on the subject?

Nearly 20 years ago, in an article entitled “What is Fitness?” CrossFit articulated the physiological reality that what we eat and how we exercise – fundamentally lifestyle choices – are the independent variables in control of the dependent variables measured by medicine as manifestation, predictor, or cause of chronic disease. These dependent variables include triglycerides, high-density lipoprotein, A1C, blood pressure, body fat, bone density, and muscle mass.

A business was seeded and a global fitness and health revolution sprouted from a prescription of constantly varied, high-intensity, functional movement leveraged by meat and vegetables, nuts and seed, some fruit, little starch, and NO sugar.

The certainty and...


I apologize to those participating in the NSN challenge for misplacing our measuring tape! I will have one available tomorrow evening and we can begin measuring then. Thank you for coming in to do the tester though. I am recording your scores but you should do so as well.

On Thursday we will have Grant from Rehabfix coming by the gym 4-7pm to do free 15 minute assessments to anyone interested. This is great if you have a nagging injury or mobility issue, or just want tips on how to prevent injury. Please sign up on the clipboard.

Tuesday's Training:


EMOM x 12:

3 Power Snatches


"High Noon"


12 Power Snatches (95/65)

12 Push-Ups

12 Chest to Bar Pull-ups