Hey everyone, for those who don’t know, I just got back from an amazing backing packing trip in Thailand. I had the time of my life and couldn’t have asked for a better holiday! It is a beautiful country full of amazing people and I would highly recommend putting it on your bucket list!

Tom is away for the next couple of weeks and for the mean time Jen and I will be covering the blog entries. During my time away I had plenty of time to reflect on the gym and Crossfit in general. One concept that I’ve wanted to implement for some time now is having our athletes occasionally take a step back from intensity and or complexity of movement, and instead focus on virtuosity. Here is an amzing article on virtuosity and must read if you haven’t already: http://library.crossfit.com/free/pdf/Virtuosity.pdf

From time to time, I will be announcing that the WOD will not be for time, but rather for virtuosity. Or in other words “performing the common uncommonly well”. Your focus during these WODS will be on impeccable mechanics, form and simplicity of movement rather than intensity and complexity.

Looking forward to seeing everyone and all the new faces!! Here’s today’s WOD:

For time:


30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups


30 sit-ups
155 pound Deadlift, 30 reps
30 Double-unders
65 pound Overhead squat, 30 reps
30 Pull-ups


20 sit-ups
35-55 pound Deadlift, 20 reps
20 Double-unders
10-25 pound Overhead squat, 20 reps
20 Pull-ups

-Errol Clark