Friday, August 3, 2018

Register Here

The Beauty and Beasts Throwdown is coming September 29, 2018! This is a coed TEAM competition! Teams of TWO athletes can sign up for Rx'd or Scaled.

This event is NOT only for fire breathers. This IS for EVERYONE! Beginners are encouraged to participate! Do your first CrossFit competition in the comfort of your own gym!
Everyone will participate in 3 workouts with the top 3 RX and top 3 scaled teams advancing to a fourth wod for finals. You work hard in the gym every day! Now it’s time to have some fun!

There will be prizes for the winning teams and t-shirts for all participating athletes and judges!
1. Find a teammate and sign up. Registration ($80/team, $40/person) includes the competition, lunch, a shirt, and prizes if your team wins! One team member will register and pay.
2. Not ready to compete yet? We need judges to help score the competitors! Judges will receive a free shirt and lunch! And we will have a few meetings to go over standards and help you feel comfortable with judging!
2. Sign up as a judge - Judges are an important part of the competition too! If you're not sure about doing the workouts this year, you can still participate as a judge.

Open Gym/Judge Training Dates:

We will have several opportunities for you and your teammate to practice the skills and wods together. These open gym times will also be good times for judges to get with a coach and practice your judging skills!

9/3, 9/10, 9/17


Can I do this if I just started CrossFit? Yes! Scaled workouts will be programmed for beginners. So, even if you just started CrossFit, you can do this!

Which Division should I sign up for?
If you scale body weight movements (push-ups, pull-ups, etc), sign up for the scaled division.
If you can do some (Fran, Helen, Grace, Cindy) of the Benchmarks rx'd, and don't need to scale any body weight movements, sign up for the Rx Division.
If you aren't sure, ask a coach!

Friday, July 20, 2018


Temptation is everywhere. However, if you are honest with yourself. Honest with where you are and where you want to be- temptation eventually becomes a non-issue. 

Nourish yourself by practicing the daily habits we teach. This daily practice will begin the process of rewiring your brain and is necessary for long term success. What once was hard or impossible will become easy and routine. The path from hard and impossible to easy and routine will be a long road (from 365 days to a lifetime to be exact). The road might be bumpy at times. You might want to give up and revert back to old habits. When that time comes, just be honest with yourself again. Ask yourself where you were when you started, where are you now, and where you want to be. Chances are you will see that you have made substantial progress from where you started and often that is enough motivation to saddle up and continue the ride. If temptation keeps leading you away from the road to your goals, you must seek support from a coach, mentors, friends and or family. 

Many obstacles can stand in your way. It is up to you to make sure that you have the support to resist temptations, overcome the obstacles, be honest with yourself and get back on that road! Who and what do you need to help you become the “dream” version of yourself?

Sunday, July 15, 2018

Passive Learning is Not Enough

Passive Learning is Not Enough to Make Lasting Changes

Can you have the body of your dreams in 4 weeks, 6 weeks? You can certainly get closer to your goals, but will these changes last? How much do you know about healthy eating? Most of us have read dozens of articles and even read books on healthy eating. Most of know what to do. But what are you doing with this knowledge? Can a great book, article, or even 8 week nutrition challenge cause you to change a lifetime of habits?

We think- rarely. Knowledge is great and in fact we believe the more you know, the sooner things will click. But things will click when you are either with the right coach or in the right program for you. The program or coach should be teaching you action-based strategies, because book knowledge is simply not enough. We think that you don’t actually KNOW something until you HAVE DONE IT.
Thought exercises performed daily will rewire your brain. And honestly, brain rewiring is necessary to end bad habits and develop new healthier ones. Healthy habits will lead to lasting body composition changes. 

Audio lessons, video lessons, coaches, and social support all aid in the process of building your ideal body composition. A customized plan that takes your body type, shape, size and lifestyle is necessary for success. Everyone can cut carbs for X amount of weeks and some will drop a lot of weight while others might lose none. But is this something that you can sustain for the rest of your life to keep that weight from coming back?

Saturday, July 7, 2018

Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Alternating DB Snatches

140/100 Calorie Assault Bike

2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Alternating DB Snatches

140/100 Calorie Assault Bike

1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Alternating DB Snatches

Breaking up reps as they see fit, teams will work through the 3 rounds of toes to bar, bar facing burpees, and power snatches before moving forward to the bike. They will then complete the same movements for 2 rounds at a heavier weight before moving to the bike, and finally 1 round at a heavier weight. The power snatches should be completed at weights that athletes could complete 25+, 20+, and 15+ repetitions unbroken respectively when fresh. Teams using the same weights will have one barbell on the floor, changing weights when called for. If teammates are using different weights, they may have multiple barbells on the floor. If teams complete the workout under the 30 minute time cap, their score is the time it took to complete the workout. If they are unable to finish the workout under the time cap, score is total reps completed. If unable to Schwinn Bike, complete one of the following:

140/100 Calorie Row

2 Men, 1 Woman: 175 Calorie Schwinn Bike (125 Assault or Row)
2 Women, 1 Man: 155 Calorie Schwinn Bike (110 Assault or Row)

Friday, July 6, 2018

"Heartbreak Kid"
3 Rounds: (scale to complete in 15 minutes)
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round. Substitutions provided in the teaching section below.