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My kids were handing out secret Valentines at school and it was very important to make the gifts surprising and unique. That also set the theme for today’s WOD. I pulled a dozen random workouts from the hopper at wodshop … Continue reading →

Yes, you can overdo a good thing. Or a bad thing. In this case, tabatas. At any rate, all of today’s warmups, metcons and cashouts were tabata based. So I got it out of my system for a while… My … Continue reading →

After a long day in the office, my girls take over my life. Recently this includes programming as well. Today the honor went to my 9-year old, who decided that after a year of CrossFit, she is more than capable … Continue reading →

Of all the WOD formats out there, I love the ‘unbroken’ types the best. If CrossFit is all about intensity and focus then there is no better discipline than this. Unbroken rounds have a built-in penalty: you keep repeating the … Continue reading →

As Chinese New Years go, this one came in with a bang covering most of the Northeast. There is a lot of excitement about the year of the Snake and this may turn out better than the dragon. Let’s make … Continue reading →