“The degree to which you’re delivering a good CrossFit product—be it good coaching, well-run classes, a well-run facility—that keeps people in the gym. That, and the programming,” said Newman, who believes these elements
are the backbone of retention. He elaborated: “It’s a bit of a three-legged stool: results, community and fun. Those are the three things we’re giving to people for their money, and we’re balancing those three things.”
Attention to Retention

A. Clean + jerk skill work
B. OTM x 12 min: increasing weight every 3 min.
OTM- min 1-3: 2 x clean and jerk (light)
OTM- min 4-6: 1 x clean and jerk (mod)
OTM- min 7-9: 1 x clean and jerk (mod-heavy)
OTM- min 10-12: 1 x clean and jerk (heavy)
C. weighted plank: 3 x 1 min. w/~1 min rest between sets. increasing weight each set.


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A. Back Squat 5×2
*start around 75% of 1rm and build 5% per set of 2 to 90-95%.
B. For time:
21 pushpress (75,115#), 9 Toes-Bar
15 pushpress, 15 toes-bar
9 pushpress, 21 toes-bar


“….it isn’t just the movements that matter, it is how we do them and it has been shown that intense exercise enhances the effectiveness of functional movements even more. But more importantly, there is the fact that without proper nutrition, adequate sleep and a (relatively) balanced lifestyle the body will release stress hormones and if we can’t get things under control these hormones can do serious damage to our training and our health.”
CrossFit, Weightlifting and the Neuroendocrine Response Pt. 2

A. Deadlift 5×2.
*start around 75% of 1rm and build 5% per set of 2 to 90-95%.
B. OTM x 10 min:
odd: 10 box jumps (challenging height)
even: 30 sec. max reps wallballs 14#-9′, 20#-10′, 30 sec. rest (goal is unbroken on WB)


I wasn't listening
3 rounds for time:
400m. Run
21 american KB swings (35,53#)
12 pullups


How you're feeling

‘Filthy 50′
For time:
50 Box jump, 20/24
50 Jumping pull-ups
50 Kettlebell swings, 26/35#
Walking Lunge, 50 steps total
50 Knees to elbows
50 Push press, 30/45#
50 Back extensions/empty barbell good mornings
50 Wall ball shots, 14/20# 10′
50 Burpees
50 Double unders
*scale to 40/30/20 as needed to finish in 25min time frame, NO MORE THAN 30!