Tempo Makes You Better

Dave Does WORK

1-on-1 Movement & Mobility Screenings: Wednesday Nights!
Our daily activities – work, sport and life – cause each of us to move differently. In a world where we frequently sit for long periods of times and produce repetitive movements each day, we are often left with muscular imbalances and mobility limitations. These imbalances and limitations can lead to poor movement mechanics, muscular pain and possible injury.

The first step to correcting these imbalances or limitations is identifying them… and we are here to help! We are excited to be offering one-on-one movement and mobility screenings, free to all of our members. These screenings will not only help you identify any movement or mobility issues you may have, but also provide you with the tools you can use to help correct them.

Coach Matt Martinez will be conducting these one-on-one screenings on Wednesday evenings from 6-7pm. Matt has extensive knowledge on human movement with a BS in Rehabilitative Science and a Doctorate of Physical Therapy. He’s also a top-tier CrossFit athlete… so he understands! Matt also coaches a mobility class that is free and open to all members every Wednesday at 7pm. We highly recommend everyone attend this class whenever possible.

To schedule your 1-on-1 assessment, click here.

Nutrition Challenge is Coming
Whether we like it or not, summer is coming to an end. While it may be hard to say goodbye to the beach weekends, barbecues and fruity cocktails, the end of summer is a perfect opportunity to dial our nutrition in and get back on track. And what better way than to do it with the help of your coaches and the support of your favorite workout buddies?! Join us for our next nutrition challenge, kicking off on Sunday, September 23rd!

This nutrition challenge is for everyone – whether you’ve never given your diet a second thought, or you’ve done several of these challenges in the past. Our goal is to educate you on how you can make healthier choices on a daily basis and properly fuel your body to crush it in the gym. This is also a great way to get involved with the community and meet other members who are also taking on the challenge.

This is NOT a strict paleo, Whole 30, or no carb diet. Instead, the focus will be on eating whole, real foods in appropriate portions and at optimal times. Yes, certain foods/drinks will be off limits for the six week challenge; but only because we want you to feel amazing and reach your goals! We will go over the ins and outs of how to incorporate your favorite foods into your diets at the right times so that you do not feel constantly restricted outside of the challenge but can still make progress.

Not convinced yet? Check out these results from our most recent 30-day challenge. These results happened in just thirty days! Imagine what you could accomplish in 6 weeks…

What You Can Expect
• Measurements, weigh-ins & photos taken at beginning & end of challenge
• Benchmark workout performed in class AND custom benchmark/goal for you tested at beginning & end of challenge
• Daily food logging & point tracking
• Meal prep container to guide appropriate portions
• Personalized feedback from Registered Dietician (at least 3 times throughout challenge)
• Weekly bonus challenges
• Advice on how transition from end of challenge to everyday life

Important Dates
Kick Off Lecture – Tuesday, September 18, 7pm
In-Body Scan – Saturday, September 22, 10am-2pm (not required but recommended!)
Baseline Measurements & Weigh-Ins – Week of September 17
Benchmark Workout Testing – Week of September 17 (exact date TBD)
Challenge Ends – Saturday, November 3

If you plan to participate in the challenge, please sign up here to stay in the loop on important details & information!

8 min AMRAP
Row 20/15 Cals
50’ Duck Walk w/ PVC overhead
10 Pass Throughs
10 PVC Sotts Press

Tempo Back Squat

BarBend: What is Tempo Training, and How Can it Improve your Strength Gains?

Row x 2 Calories
Overhead Squat (115,75)

Level 2 (95,55)
Level 1 (75,35)

Coaches Note: The weight on the OH squats should be something that you can complete close to unbroken.

Extra Work
CF Games 35-49 Age Group- AG Chipper
30 deficit handstand push-ups
40 deadlifts
50-cal. BikeErg
60 bar-facing burpees

M 4.5-in. deficit, 225-lb. deadlift
F 3-in. deficit, 155-lb. deadlift


  • Carly Dominguez

    08/31/2018 @ 6:17 pm

    Strength: #130-165
    WOD: 9:13 Rx

  • Sean Flannery

    08/31/2018 @ 3:35 pm

    Strength: 155-205#
    WOD: 7:51 Rx
    Extra: 15:16

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