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GoFit 8/29/18

EMOM x 18 Min Min 1: Row 200/150m Min 2: 15 MB squats Min 3: :30/:30 L/R Elbow Plank

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WOD 8/18/17

Conditioning: Teams of 3 For Time (30 Minute Time Cap): 250 Clean and Jerks*   *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row + 30 Toes to Bar   Weight Climbs Every 50 Reps: Weight 1: 95/65 Weight… Read more »

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Individual Design

What is Individual Design? It is for those in search of an individualized program. The traditional route has been personal training. However, personal training can be costly and at some point no longer needed once the athlete has a firm… Read more »

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Mentality Part 3 – Execution

I started a three part series on mindset in April. After a few special blogs it is time to review the final leg of what makes up a successful mindset. Mindset is an established set of attitudes that deliver us… Read more »

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Pancreatic Cancer Awareness

“Lenny, is that you?”, is what my dad asked as a visitor walked in on June 7th 2015. Lenny was his older brother who died of pancreatic cancer a year prior. I asked my dad what he said and he… Read more »

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Sacrifice

Every year on Memorial Day CrossFit gyms across the nation do the workout Murph. It is a challenging workout and pushes people further than they may have thought they were capable of being pushed. We all get excited and look… Read more »

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Mentality Part 2 – Hardwork

One of our core values at 41o is the idea that things you want require hard work. To have long term and sustainable results you have to put in the work. I think this idea that a 40 hour work… Read more »

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Mentality Part 1 – Positivity

There are a few things that go into a productive mindset.We have to have positiviy, we have to put in the work and we have to execute the plan. If one of those things are out of alignment then it… Read more »

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