Deadlift – Spicy Combo WOD

Sep 9th, 2015

Category: CrossFit

Deadlift – Spicy Combo WOD

Assault Bike

Assault Bike

For those looking to improve their fitness, look no further. We have a handful of Assault Bikes located in the mobility room. This piece of equipment is no joke! Try a WOD from the Assault Bike Website, or try substituting for rowing or running. Also, the bike is a great way to reduce impact for anyone who maybe nursing an injury. Give it a try!

Fall Nutrition Challenges are HERE! September 20th – October 31st
Though it may be hard to accept, Labor Day has come and gone and summer is winding down. With that comes the end of endless barbecues, drinking on rooftops, daily ice cream, etc. Fall is here, and it is time to get our nutrition in check! Our fall nutrition challenges are always a great way to refocus after a summer of fun and help us lead into the holiday season with a healthy foot forward. This year, we’ve decided to change it up just a bit and offer two different versions of our challenge. Read more about them below, pick the one that best suits you and your goals, and get involved!

Paleo Challenge
What: This is our classic, 6-week Paleo Challenge. The goal of the challenge is to eat nothing but real, whole foods for the duration of the six weeks. Eat only meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. You’ll record your daily food intake and we’ll track some baseline measurements (weight, hips, waist), along with some benchmarks in the gym. At the end of the challenge, the goal is to be leaner, stronger and faster… and much healthier!
Who: This challenge is for EVERYONE! If you are new to CrossFit or Paleo, now is the time to join in with the support of your fellow workout buddies. Seasoned CrossFitter looking to reel the diet back in and drop some pounds? Paleo can help!
When: If you are interested in participating, mark your calendars for our Paleo Challenge Kickoff Lecture Tuesday, September 15th at 7pm!

Performance Nutrition Challenge
What: This challenge focuses on using food as fuel to improve your performances in the gym day after day. You often hear “you are what you eat,” but when it comes to setting PRs and consistently performing in the gym… you’re not only what you eat, but how much and when you eat it. This challenge will force you to consider macros and nutrient timing. At the end of the challenge, we hope to see improvements across all benchmarks.
Who: Done a paleo challenge once or twice before and looking for something new? Are you working as hard you can in the gym every day, eating well already, but feeling like you need to go the next step? Or maybe you feel sluggish during workouts with your current diet and can’t figure out what the problem is? This challenge is for you!
When: If you are interested in participating, mark your calendars for our Performance Nutrition Challenge Kickoff Lecture Wednesday, September 16th at 7pm!

Stay tuned to the blog for more information about these challenges. Be sure to mark down these important dates below:
Paleo Challenge Lecture: Tuesday, September 15th @ 7pm

Performance Nutrition Lecture: Wednesday, September 16 @ 7pm
Both challenges kick off Sunday, September 20th!


50 Calorie Row
30 Burpees
40 Overhead Squats (115,75)
30 Burpees
50 Calorie Row

Level 2- (95,55) 40-20-30-20-40
Level 1- (75,35) 30-15-20-15-30


  1. Ryan Gould 09/10/2015 at 12:59 pm

    DL: 295×2
    WOD: 15:35 L2

  2. KB 09/10/2015 at 12:44 am

    DL 195. Wod L1. 10:24

  3. Brendan Cottam 09/09/2015 at 11:23 pm

    DL – 385
    WOD – 15:10 RX

  4. Morgan 09/09/2015 at 2:40 pm

    DL 275X2
    Wod 13:43 Rx- hate OHS
    post wod hand stand practice

  5. Nick Alonso 09/09/2015 at 1:28 pm

    DL: 335#
    WOD: 16:42 @ 95

  6. Frawls 09/09/2015 at 12:51 pm

    Shoulder Rehab instead of DL
    WOD: 13:56 FS instead of OHS

  7. Brian M. Maser 09/09/2015 at 12:43 pm

    DL: 345#
    WOD: 13:56 Rx

  8. Jule 09/09/2015 at 12:16 pm

    DL: 305#
    WOD: 16:14. Subbed 30 cals on Assault Bike for burpees and 75# OHS.

  9. Pat Hopkins 09/09/2015 at 11:27 am

    DL: 305
    WOD: 13:58 RX