Author: Dale

Move Well.

When I first started CrossFit two years ago, I thought the quickest way to get through a workout was to go as fast as humanly possible. If I disregarded form a little, it wouldn’t matter as long as I was moving faster. The faster I went, the sooner I would be done with the workout, […]

Double Time

The In-House Throwdown is only 10 days away! But fear not, it’s not too late to register. Click here to get signed up – you don’t want to be the only one who misses out on this good time! Check out the second workout below: Event 2: Pullin’ Power (14 minute cap) 25 Pullups 400m […]


With the weather being cold and the WODs warming up you up we often find articles of clothing strewn about the box. We put all of those items into the lost and found located in the pain cave. We also have a bag of various shoes that we’ve been collecting for a few months now. […]