Ty and Marco discussing Burpee Broadjump strategy. Good Luck at The Winter Challenge this weekend Ty!

Huzzah! It’s Friday! That means the Saturday noon WOD is…tomorrow! If you have not tried one of these out, give it a go. Usually a team effort, intense enough to set you on your butt, but scalable enough to bring a newbie. What’s your Mom doing at noon tomorrow? Bring her out! Everybody has got to squat!

Sunday 11AM WOD is CrossFit Bingo. I will deposit 6 different WODs into a hat. Somebody will select a WOD from said hat. Will it be a Hero? A Girl? Something screwy like today’s workout?

I read an interesting news tidbit yesterday. 40% of men over the age of 45 have a testosterone deficiency. Here we go again. Pharmacare-based testosterone replacement therapy is available. Anything but eating right and working out. As most male CrossFitters would attest, do CrossFit and eat Paleo, you’ll become a Testosterone Tyrannosaurus Rex! *beats chest* As I describe to everyone on their Day 1 Intro, CrossFit is one of the few activities you can engage in that kicks off  neuroendocrine adaptation. Neuroendocrine adaptation is a change in the body that affects you either neurologically or hormonally. Among the hormonal responses vital to athletic development are substantial increases in testosterone, insulin-like growth factor, and human growth hormone. We offer it all without a jab.

Today’s Workout

Deadlift 5-5-5

rest 3 minutes between rounds. You must spend this break doing joint mobility.


You’ve heard the rumours. You wondered if we had actually done this WOD in the past or if it was a joke. Today you join the ranks of hardcore and complete:

1/4 mile Burpee.

(Feel free to bring a pair of gloves)

For Time: 400 m Burpee Broad Jump