Michael Matthes

Michael Matthes

"I'm a busy mom of four children under the age of 4, both me and my husband work fulltime and at the end of a day I feel defeated. As a former four season athlete, avid runner and personal trainer this new busy lifestyle wrecked havoc on me mentally, physically, and emotionally. I spend most of my days motivating others around me and when I would cash in for the night I wasn't happy with myself because I wasn't making time for myself that I truly deserved.

When I heard about CrossFitM2 I thought "I wish I could try it, but let's be real – there is no way I have time for that!" But Whirlpool worked with CrossFit M2 to be able to provide a day and time that suited my schedule.  So, I signed up and thought there was no better way than now to see if CrossFit was for me. After the first month I noticed I was getting stronger and had more energy!

Michael and CrossFitM2 then worked with Whirlpool once again to offer a 9 session course. – again, a deal I couldn't pass up!

CrossFit to me is exercising in a way that you can function in your everyday life without pain, strain or fear of injury.
What I have gained from my experience at CrossFitM2 is increase energy and strength, greater flexibility, definition in my physique, new friends, and happiness! I finally realized that this was the part of my life I was missing. It was the feeling of being part of a team – that feeling where people are cheering you on and giving you confidence to push harder to be a better you! Thank you Michael and CrossFitM2!"

-Linda S.

"Your workouts are great because I feel my whole body working...ouch! I can't wait to get rid of my luv handles! I am so happy I can do squats and go all the way down, I can also do situps again...yaaaaah! All I ever used to do is lift. I want to get that sculpted back but I know it will take time. I'm ready to dive in and give it all I got."


"I joined this fitness family in January 2015. The coaches had me write down all my goals. As of March 2015, I had accomplished one of my goals! I was diagnosed with pre-diabetes about two years ago in 2013. Had I not changed my lifestyle habits, I could have been full blown diabetic. I was retested in March 2015 and am no longer pre diabetic! I am also off all my medications. Thank you CrossFit M2 for all the coaching, and help as I check this goal off my list and strive for new goals"

-Jessica Chandler

Monday, 30 March 2015 14:54

There are 4 comments

Monday, 30 March 2015 23:07

The Best-Laid Plans

  • 31 Mar 2015 16:07

    By Chris Cooper


    March 31, 2015

    A shareholders’ agreement can prevent problems, but

  • Thursday, 02 April 2015 00:50

    In Loving Memory

  • 02 Apr 2015 17:50

    By Eleanor Brown


    April 02, 2015

    Members of the CrossFit community explain

  • Thursday, 02 April 2015 00:00

    March 2015 Collected Articles

    Saturday, 04 April 2015 02:06

    CrossFit Radio Episode 375

  • 04 Apr 2015 19:06

    By Justin Judkins


    April 04, 2015

    On Episode 375 of CrossFit Radio, host

  • Sunday, 05 April 2015 02:59

    Master of the Many

  • 05 Apr 2015 19:59


    April 05, 2015

    It takes great skill to manage a large group of

  • While incarcerated, Fletcher Tholin discovered CrossFit. Watch his rehabilitation in this eight-part series.

    In this episode, Tholin’s at work discussing how important the gym and community have become to him.

    Thursday, 02 April 2015 22:00

    Friday 150403

    Friday, 03 April 2015 22:00

    Saturday 150304

    Saturday 150304


    For time:
    100 pull-ups
    100 push-ups
    100 sit-ups
    100 squats

    Post time to comments.

    Compare to 130818.


    Rob MacLean, Workout 15.5 at CrossFit Per Ardua.

    Saturday, 04 April 2015 22:00

    Sunday 150405

    Sunday 150405

    Complete as many rounds as possible in 30 minutes of:
    800-meter run
    35-lb. dumbbell thrusters, 25 reps
    400-meter farmers carry, 35-lb. dumbbells

    Post rounds completed to comments.


    Monday, 06 April 2015 22:00

    Tuesday 150407

    Tuesday 150407

    Rest Day


    Fletcher Tholin.

    "Road to Conviction Episode 3: Moving Forward" - CrossFit Journal [video]

    "Froning, Fraser, 15.5" - [video]

    Posted by Pukie at April 7, 2015 5:00 PM
    Wednesday, 01 April 2015 00:00

    How to Gain Muscle Doing CrossFit

    I get asked questions like this several times a week,


    "I realize I have only been doing CrossFit for about 6 months, but I am trying to gain some weight and get stronger. I have been a hard gainer all my life. I have a high metabolism. How can I tailor the workouts to avoid the rowing, running, and jump rope, to add more muscle mass to my body?”


    My response to these types of questions are typically pretty similar to this.


    "Cardiovascular based movements like rowing, running, biking, and jump rope. For some mythical of a reason are associated with muscle loss, and decreasing muscle gains. This is not always the truth. In general long duration low intensity cardio is responsible for creating more Type 1 muscle fibers. Such as long and lean muscles, like marathon runners, and Iron Man participates. High intensity, short duration based training like CrossFit, will not yield the same effects, it will develop more Type 2 muscle fibers. It will not cause muscle loss, it will actually add muscle mass.


    I will advise my 2 biggest suggestions for those looking to add muscle mass, 


    1) Nutrition- It is the hardest to follow, but always will pack the most results. You need to be eating for muscle mass, and eating about 1500-2000 more calories a day than what you are burning. Generally with exercise and your daily body functions, you burn around 3500-4500 calories a day for a male aged 20-30, depending on your activity level for that day. That means you need to be eating about 5000-6500 calories a day. You need quality of food, and not just any food. Lean meats and lots of them, healthily fats, and even more of these. Fruit, vegetables, and simple carbohydrates such as oatmeal, whole wheat breads, and pasta. To pack on the muscle, you MUST pack in the food.


    2) Develop a fitness/weightlifting base. If you are new to CrossFit and the Olympic Weightlifting world, what is going to benefit you for years and years, and for a total life of health and fitness. Is developing the best fitness base that you can.  Such as proper movement patterns, skills, techniques, and understanding how to correctly preform lifts. That will help you more 2 years from now, than what just lifting a bunch of weight now with little technique will.


    I know these might not be the answers you wanted to hear, but they are the honest truth.”

    So bare down, eat a lot of almond butter, and stick to your training. Your desired results will follow. 


    If you have not yet, please stop in and check us out a Free Trial Saturday 9am class. 


    Here is the registration link to get set up for the Saturday Class.



    Please post your comments, and questions below, and we will respond. 

    Tuesday, 31 March 2015 00:00

    What is fitness?

    What is fitness?

    My favorite quote within CrossFit is from Rich Froning Jr, he said "God doesn't care about CrossFit". He is right. God doesn't care about CrossFit, but god does care about what CrossFit delivers to our members. 


    I had the pleasure, and utter luck to experience yet another CrossFit competition. Let me tell you, that every single person in that room is lucky, they are truly gifted. They all have a full functioning brain, no disabilities, most are cancer free. None are in Iraq getting shot at, nobody is starving, nobody is wondering if they will ever take a drink of water again. Everyone there was lucky to be part of that.


    So what? You might have finished last today in every workout. You might not have went UB on your wallballs. You might not have preformed how you wanted. But really at the end of the day, what does it matter? You are alive and in better health, and mental condition than 70% of the human population. Be thankful you can step foot onto that competition floor, that you have had the up bringing and the abilities to do so. 


    I'm here to tell you what fitness really is. The deeper edge on why you push yourself mental and physically.  Why you wake up at 430am everyday ready to train or look forward to your class. Why that 1 hour of your day at the box is the best part of your day. It's all about a greater connection we strive for on a daily basis. Some will say its all for money and fame, but that motivation will only get you so far.  I hope the real reason, is about what I am calling fitness.


    Fitness is how you handle your life. Fitness is spiritual, fitness is a room full of people who have never met and all becoming friends. Fitness is how hard you will push yourself. Fitness is a priority. Fitness is peace. Fitness is rewarding. Fitness is hard. Fitness makes you better. Fitness gives you confidence. Fitness allows you to encourage others. Fitness gives you courage. Fitness gives you accomplishments. Fitness improves your health. Fitness improves others around you. Fitness is humbling. Fitness is more powerful than you. Fitness is a goal. Fitness is a goal achieved. Fitness is energy. Fitness is life. Fitness is passion. Fitness is a culture. Fitness is you.

    Fitness brings people together, for a journey of life and self improvement.  Fitness takes people out of their comfort zones and allows them to improve the lives of others. Fitness allows you to scream for someone you have never met to push harder. Fitness allows that person to listen to you, trust you, and push themselves and you harder.


    What's past all the barbells, bumpers plates, and kettlebells, is the greatest gift we can receive.  It's about a unity, the community that can only be found and discovered through fitness. Take away all the bars, and dumbbells, and all the fancy Rogue gear. Still exercise in a group, bring everyone together to compete and cheer, and you will always find the same cultural unity. The same inner connection, drive,  self-improvement, energy, and inner sprit, that every single person in that room shares. That is fitness. That's what makes CrossFit, CrossFit and us who we are. 

    Tuesday, 31 March 2015 00:00

    How to Avoid being Sore after a Workout





    How to Avoid being Sore after a CrossFit Workout


    Here are 5 simple tips for you to help avoid soreness on Sunday, or Monday this week.


    1.) Drink plenty of water! Males should drink 1 gallon of water, and Females should drink 2 liters of water per day. This will help flush the lactic acid out of the muscles.


    2.) Have a protein shake for breakfast, and immediately after your workout. Protein helps muscles recover faster. Whey or Beef Protein Powder Isolates work best, avoid any soy based protein powder.  


    3.) Consume plenty of Omega 3 healthy fats. These are found in foods such as salmon, avocado, almonds, coconut oil, and grass-fed beef. Omega 3s can also be supplemented with liquid Fish Oil capsules. These healthily fats, help rid the body of inflammation and allow the recovery process in your muscles to happen at a faster rate. Per day you should be consuming 3,705mg of total fish oil, of that EPA should account for 2,204mg, while DHA accounts for 990mg. 


    4.) Go for a 20 minute walk or run outside. Your body absorbes Vitamin D naturally from the sun and that will help your body recover, along with boosting your immune system, it will help increase blood circulation within your body and remove lactic acid from your muscles. 


    5.) Stretch out. Simply do some of the stretches we showed you here on Saturday in the warm-up, or cool-down. It may be uncomfortable, but moving your body through different ranges of motion while sore, will allow you to feel better. Try to stretch out or move around for 15-20 minutes. If you would like to join our CrossFit M2 family, and get started with CrossFit, the first step is getting enrolled into our Beginners Course. Each of the sessions teaches you the techniques and skills required for CrossFit. Our Beginners Course starts the first Monday of each month. We would love the opportunity to teach you about CrossFit M2. 

    To enroll into our upcoming Beginners Course visit this page on our website.. Beginners Course Registeration

    Wednesday, 18 March 2015 00:00


    Wednesday, 11 March 2015 00:00

    Crossfit Foundations

    Wednesday, 11 March 2015 00:00


    Training in CrossFit is a big investment of your time, your energy and your capital, so you want to make sure that investment delivers a return.  That’s why it’s important to compare CrossFit gyms before you decide which one deserves your membership and your money.

    If you’re considering joining a CrossFit gym, here’s a simple checklist to help you make the right choice for you and your goals.

    1. Does the gym have the attitude and environment you’re comfortable with?

    They may all have similar equipment and speak the same weird lingo, but every CrossFit gym is different.  Decide what kind of gym you’re looking for based on your personality as well as your goals.

    Would you thrive in a gym that’s focused on training CrossFit competitors and participating in competitions?  Or would you be more comfortable in a family-friendly environment that’s more interested helping everyday people get in the best shape of their lives.  Ask the gym to describe their particular priorities and see if it meshes with your expectations.

    2. How long has the gym been open and teaching CrossFit?

    With the escalating popularity of CrossFit, new CrossFit gyms are popping up everywhere.  While some of these gyms may have experienced owners and coaches, it’s a good idea to ask about that experience: how long has the gym been open, how long have the coaches been training CrossFit athletes? You may decide to go with a gym that’s been doing this for more than a year, or a month.

    3. Is it a CrossFit-only gym?

    Some gyms offer CrossFit classes as part of their larger repertoire.  They may also offer martial arts classes and other fitness programs.  As a general rule, you might be better off going with a gym where CrossFit is a priority so you know you’re getting focused, knowledgeable training from bonafide CrossFit coaches – not Zumba instructors.

    4. Do the coaches have multiple CrossFit certifications?

    At the very least, make sure all coaches are Level 1 Certified in CrossFit.  Even better — they have multiple certifications across CrossFit domains, such a Olympic weightlifting, nutrition, mobility and recovery, endurance, among others. This is a sign that the gym invests in ongoing education for its coaches, and that the coaches have a well-rounded base of knowledge.

    5. Do the gym’s members represent all levels of fitness?

    If you can, take a peak at a CrossFit class in action.  Who do you see out there on the floor? Is it mostly hardcore CrossFitters (otherwise known as “firebreathers”) who chew through the workouts with an intensity that’s borderline scary?  Maybe that’s the level of competition you want, and that’s cool.  Go get ‘em.

    But for anyone unfamiliar with or just getting started in CrossFit, we suggest looking for gyms where the members come in all shapes and sizes, young and not-so-young.  Classes that have an ideal mix of fitness levels and ages indicate that the gym offers an inclusive, supportive, non-judgmental (and often less drama-prone) environment that promotes better long-term results and “stick-to-it-ness”.

    6. Would you want to do a push-up on that floor?

    CrossFit gyms are sweaty, chalky, and often even bloody places.  Hands rips, faces perspire, athletes cry – or puke.  And that’s the way it should be.  But check to see if the gym actually cleans up all the body secretions and chalk dust. How do they treat their equipment?  Are the kettlebells thrown into a heap in the corner?  Are the speed ropes a tangled mess?  Are the medicine balls frayed and black with the grime of a hundred CrossFitting hands?  Is that a blood smear you see on the rings?  Is their bathroom a giant Petri dish of disease?  Maybe it’s a sign to take your sweat elsewhere.

    A well-organized, clean CrossFit gym shows that the owners and coaches care about their facilities and equipment, as well as their athletes’ experience.

    7. Is there enough space and equipment for everyone?

    The last thing you want is a swinging kettlebell in your face.  Many CrossFit gyms are small, and equipment is expensive so there’s often not too much of it.  But as CrossFit continues to grow in popularity, you’re going to see bigger classes cramming into smaller spaces, with each member vying for a handful of barbells.

    If you prefer a smaller gym, you may want to ask what their average class size is and if they put a cap on class sizes.  Or you may prefer to find a gym that has a bigger space and more equipment on hand.

    8. What’s their coaching style like?

    This goes back to the experience question.  Ask the gym to describe their particular coaching style.  How will they keep you accountable and motivated?  How will they help you measure your results?  And how will they help you maximize those results?

    Look for a gym that offers a free class or introductory session so you can see their coaching approach in action.  Does the coach spend the time to explain proper form and technique?  Or do they throw you into the WOD and let you fend for yourself?  Do they cheer you from the sidelines, watch you in silence, or get in your face to push you?  Do they correct you mid-WOD and actually coach you?  Do they really seem to know what they’re talking about?

    Ultimately, you’ll need to decide whether their coaching style works for you, and for your goals.

    9. Do they offer nutritional coaching and support?

    Nutrition is a key component of CrossFit and its success.  Most CrossFit gyms will (and should) offer some level of nutritional guidance for their members.  If you’re serious about leaning out, living healthier and improving your performance, then look for a gym that provides more than the occasional “Paleo pancake recipe” on their home page.

    Ask if the gym ever holds nutrition seminars, clinics, cooking classes or challenges – and get the details.  Check their website for a nutrition section, complete with articles, research, links to resources, shopping lists, recipes, tips, videos, and other content to help you adopt healthier eating habits.  Does the gym have someone with a CrossFit certification in nutrition? Do they have a community of members who share an interest in eating well?  Your gym should not only help you with how you move your body, but what you put into it.

    10. What’s their community like?

    The awesome CrossFit community is one of its biggest draws.  Look for a gym that has its own active community as well.  Does the gym host community-building events like fundraisers?  Do they have the occasional BBQ party for members?  Do they invite members to attend clinics, workshops and other events?

    And what about outside the gym?  Do members get together for other activities in other settings?  Are they friends?  Are they a family?  A good way to check out the community is by visiting the gym’s Facebook page and read what members are posting.  The more inclusive, encouraging, close-knit and fun a CrossFit gym’s community is, the higher the success rate of its members.

    11. How useful is their website?

    Checking out the gym in person is a must.  But take a moment to check out their website as well.  See what kind of information they have available there.  You’ll find some sites post a cryptic WOD (workout of the day) and little else.  Look for sites that have content you can use to improve your training and performance: a nutrition section, tutorials and videos, links to resources for equipment and supplies, success stories and testimonials from members, photos and profiles of athletes, information about CrossFit in general, a class schedule.  The quality of their website’s content is a reflection of the time and care the gym puts into helping their athletes reach their goals.

    CrossFit is about pushing you past your comfort zone. But you should absolutely feel comfortable, welcome and at home in your CrossFit gym.  Wherever you end up CrossFitting, CFME welcomes you to the community!

    Thanks to CrossFit Long Beach for letting us adapt this list.
    Thursday, 26 February 2015 00:00

    Lindsey and Matt

    Thursday, 26 February 2015 00:00


    Thursday, 26 February 2015 00:00

    Lindsay Stull

    Monday, 23 February 2015 00:00


    Monday, 23 February 2015 00:00

    Corey D

    Monday, 23 February 2015 00:00


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    Monday, 23 February 2015 00:00

    Greg and Nicole

    Monday, 23 February 2015 00:00


    Monday, 23 February 2015 00:00

    Wendy R

    Monday, 23 February 2015 00:00

    Wendy R

    Monday, 23 February 2015 00:00


    Monday, 23 February 2015 00:00


    Monday, 23 February 2015 00:00


    “Training at CrossFit M2 has been one of the most profiting experiences for me as both an athlete and a person. In the short time I have been training with CrossFit M2, my personal growth has been more than I’ve seen achieved through any other workout program. Every day in the gym with the Coaches is fun, upbeat and beneficial. No matter what day of the week it is, I know before I even step foot into the gym that CFM2 has a great workout planned for me and that at the end of the day I will be one step closer to reaching my goals. I know that I will continue to train at CrossFit M2 every day and that the experiences I gain each day at the gym will lead to excelling at everything I do. CrossFit M2 is truly an unparalleled fitness community that anyone can benefit from.”

    -Layne Martin

    Belle Tire U-18 AAA Hockey/Sioux Eagles NAHL

    “I wanted to thank you for sharing your past weight struggles, and how it led you to do what you are doing now. (and you are great with it as well) Your passion is contagious! It really helps me.”

    -Sonya Snyder

    “Over the course of the past couple months, I have been training with CrossFit M2 and I love it! His program is like nothing I have ever experienced before. It’s not just a line of machines or a drill sergeant barking at you. The energy and enthusiasm that the trainers bring to the gym is unbelievable, Michael is extremely passionate about what he does and he makes it fun. If you are looking to take your fitness to the next level or just get in shape then I highly recommend checking into CrossFit M2”.

    Eric Wymer

    -Ohio Northern University, Cross Country Team

    “Training with CrossFit M2 has helped allowed me to obtain my goals as an athlete. The Coaches here not only makes the workout challenging but they make it enjoyable as well. I have seen the results first hand in a short amount of time. I have become a faster, stronger and bettered prepared athlete. Michael has given me the confidence that I can compete with the elite athletes of my generation. Before going to CrossFit M2, I was never excited about going to the gym because, I could never find the motivation to make myself better. However, the trainers here will push their clients to excel and always bring the same motivation and encouragement into the gym every day.  I look forward to each and every workout. Michael is a fun, and encouraging person who does whatever he can to help people reach their goals and true potential in life. Michael is a great person and a great friend and I will continue to train at CrossFit M2, for years to come. Thank you CrossFit M2!”

    -Justin Bonanno

    Jamestown Ironmen NAHL

    Ever since I started working out at CrossFit M2, my strength and conditioning has greatly improved. I started CrossFit in November of 2011 because, I wanted to get stronger for the upcoming golf season. I have noticed a huge increase of distance on each shot, at least 20-30 yards on each club. I love CrossFit M2 because, it combines strength and endurance to make for a fun, yet challenging workout. I look forward to coming to CrossFit M2, because the staff makes exercise fun. Before and after workouts, we are joking around and having fun, I really enjoy the community aspect of CrossFit. During the workout, the Coaches are not like drill sergeants and just constantly yelling, they do yell from time to time but, it is to help you keep going and make you better. They truly want you to do your best. I really like Michael as a trainer, and all CrossFit M2 has to offer.

    -Earl Strecker

    FHS Golf Team

    I’m lucky to have such an enthusiastic, professional, and optimistic trainer working with me like Michael.

    -Jim Steffen

    XT Fitness, Owner

    Monday, 23 February 2015 00:00

    Uncertainty. Embarrassment. Fear.

    Uncertainty.  Embarrassment.  Fear.

    Those are only three of the emotions I faced about 2 years ago when I met Michael Matthes and embarked on this new fitness journey.  I was uncertain if I was capable of the kind of workouts that awaited me.  I was 330 pounds, highly sedentary and had had both my knees replaced about 4 years earlier. I was embarrassed, because here I was – back at the starting point again. And I was afraid I would fail again and eventually suffer the medical consequences of many years of poor nutrition and no physical activity.

    Although my weight has been an issue since childhood, I used to be more physically fit.  I played sports and was more active in my younger years.  But as I grew older and settled into my career, I sat at my desk and worked…and ate…and worked…and ate…and moved very little.

    Whether I was just ready for a change or curious or maybe a little of both, I started working out.  Michael was sensitive to where I was starting from, tailoring the workouts to meet some of the limitations I have as a result of my knee surgeries.  The workouts are hard, but the results have been great.  I’ve got far more energy, I’m stronger, I’ve lost weight and I just feel better. I look forward to going to the gym. The workouts are always different, and I’ve done things I never thought I could do.

    As with so many other things in my life, living a healthy lifestyle is a journey, not a destination.  I’m on a lifelong journey.  The quick fixes of my youth were temporary and only created more problems.  Today, I may veer slightly off course from time to time, but I’m still heading in the right direction…thanks to Michael Matthes’ motivation and his ability to bring out in me what I thought I had lost years ago.

     -Kathryn J. Kelly, age 43

    Thursday, 15 January 2015 00:00

    Friday 150116

    Friday 150116

    Complete as many rounds as possible in 10 minutes of:
    275-lb. deadlifts, 10 reps
    20 GHD sit-ups

    Post rounds completed to comments.


    Friday, 16 January 2015 22:00

    Saturday 150117

    Saturday, 17 January 2015 22:00

    Sunday 150118

    Sunday 150118

    For time:
    30 strict muscle-ups

    Post time to comments.
    Rich Froning, 4:58, James Hobart, 8:08 - [video]


    The Push Jerk - [video]

    Posted by Pukie at January 18, 2015 5:00 PM
    Sunday, 18 January 2015 22:00

    Monday 150119

    Monday 150119

    Complete as many rounds as possible in 20 minutes of:
    Row 20 calories
    10 burpees, jumping over the barbell
    185-lb. thrusters, 5 reps

    Post time to comments.


    Monday, 19 January 2015 22:00

    Tuesday 150120

    Tuesday 150120

    Power snatch 3-3-3-3-3 reps
    Snatch balance 2-2-2-2-2 reps
    Squat snatch 1-1-1-1-1 reps

    Post loads to comments.

    The Sumo Deadlift High Pull - [video]

    Friday, 02 January 2015 00:00

    Dionizio Neto on

    • 03 Jan ' 12:31

      Dionizio Neto onThe Garage Gym:

      So great!…

      Dionizio Neto onSquat Clinic:

      Great article!…

      Permalink |

    Saturday, 03 January 2015 00:00

    CrossFit Radio Episode 362

    • 03 Jan ' 16:47


      January 03, 2015

      On Episode 362 of CrossFit Radio, host Justin Judkins interviewed Rebecca Grapsy

    Sunday, 04 January 2015 00:00

    Fit to Teach Episode 9: For the Kids

    • 04 Jan ' 17:33


      January 04, 2015

      With the encouragement of co-worker and CrossFit coach Meredith Davis, 18 Cannon

    Sunday, 04 January 2015 00:00

    The Death of Diversity—Correction

    Thursday, 08 January 2015 00:00

    From the Beach to the Box

    • 08 Jan ' 21:14

      By Nikolaj Rønnow

      January 08, 2015

      Mitchell Day is a professional beach-soccer player. The 32-year-old

    Friday, 09 January 2015 00:00

    Rise of the Machines

    • 09 Jan ' 18:13

      By Bill Starr

      Rest Day/Theory

      January 09, 2015

      Bill Starr chronicles how Universal and

    Saturday, 10 January 2015 00:00

    CrossFit Radio Episode 363

    • 10 Jan ' 19:13


      January 10, 2015

      On Episode 363 of CrossFit Radio, host Justin Judkins interviewed Alison Bukowski

    Saturday, 10 January 2015 00:00

    David Perciano on

    • 11 Jan ' 03:27

      David Perciano onWhat is Fitness?:

      I do believe that Crossfit is the best conditioning sport in the world. I have

    Sunday, 11 January 2015 00:00

    Continuing the Legacy: Randal D. Simmons

    Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of

    Wednesday, 07 January 2015 00:00

    Thursday 150108

    Thursday 150108

    Complete as many rounds as possible in 12 minutes of:
    35-lb. dumbbell thrusters, 9 reps
    15-foot rope climb, 1 ascent

    Post rounds completed to comments.

    Compare to 101106.

    Thursday, 08 January 2015 00:00

    Friday 150109

    Friday 150109

    Rest Day


    Jeffrey Grant Hayes, of Atlanta, Georgia, passed away on Jan. 5, 2015, after a courageous battle against lymphoma and complications from a bone marrow transplant.

    Friday, 09 January 2015 00:00

    Saturday 150110

    Saturday 150110

    Overhead squat 5-5-5-5-5 reps

    Post loads to comments.

    Compare to 100406.


    Daniel Trent.

    "Rise of the Machines" - CrossFit Journal [article]

    Posted by Pukie at January 10, 2015 5:00 PM
    Saturday, 10 January 2015 00:00

    Sunday 150111

    Sunday 150111

    Tabata This!

    Tabata row
    Rest 1 minute
    Tabata squat
    Rest 1 minute
    Tabata pull-up
    Rest 1 minute
    Tabata push-up
    Rest 1 minute
    Tabata sit-up

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

    Thursday, 11 December 2014 00:00

    Michael Matthes

    VIDEOThe Boss


    Thursday, 04 December 2014 00:00

    Tara Matthes

    VIDEORunning Coach


    Thursday, 04 December 2014 00:00

    Mark Gable

    VIDEOCrossFit Coach


    Thursday, 04 December 2014 00:00

    Brandon Wilson

    VIDEOOlympic Weightlifting


    Thursday, 04 December 2014 00:00

    Nadya Shihadeh

    VIDEOEarly Member Development
    Injury Prevention


    Wednesday, 19 November 2014 00:00

    Home 5

    Wednesday, 19 November 2014 00:00

    Home 6

    Wednesday, 19 November 2014 00:00

    Home 4

    Tuesday, 11 November 2014 00:00


    Thursday, 30 October 2014 00:00

    Example Featured Article 2

    Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed ut orci eget dui sagittis eleifend. Duis lacinia lobortis odio ut elementum. Duis dictum, nunc id vestibulum feugiat, sapien sem blandit lacus, at lacinia nunc eros vitae massa. Fusce at dolor eget risus fringilla rhoncus sit amet vitae magna. Donec facilisis, ligula quis tempor feugiat, mauris nisi hendrerit nisi, in convallis nisl neque nec sapien.

    Mauris viverra lacinia orci, in cursus sem sodales at. Maecenas fringilla pulvinar tellus id aliquam. Nullam hendrerit ligula id ultricies euismod. Nam tempus turpis id neque eleifend, vitae consequat neque posuere. Vivamus nec libero iaculis, lobortis erat vel, cursus lorem. Quisque sed eros ut nunc condimentum tristique vitae eu metus. Cras euismod gravida semper

    Thursday, 30 October 2014 00:00

    Example Featured Article 1

    Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed ut orci eget dui sagittis eleifend. Duis lacinia lobortis odio ut elementum. Duis dictum, nunc id vestibulum feugiat, sapien sem blandit lacus, at lacinia nunc eros vitae massa. Fusce at dolor eget risus fringilla rhoncus sit amet vitae magna. Donec facilisis, ligula quis tempor feugiat, mauris nisi hendrerit nisi, in convallis nisl neque nec sapien.

    Mauris viverra lacinia orci, in cursus sem sodales at. Maecenas fringilla pulvinar tellus id aliquam. Nullam hendrerit ligula id ultricies euismod. Nam tempus turpis id neque eleifend, vitae consequat neque posuere. Vivamus nec libero iaculis, lobortis erat vel, cursus lorem. Quisque sed eros ut nunc condimentum tristique vitae eu metus. Cras euismod gravida semper

    Thursday, 30 October 2014 00:00

    Example Featured Article 3

    Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed ut orci eget dui sagittis eleifend. Duis lacinia lobortis odio ut elementum. Duis dictum, nunc id vestibulum feugiat, sapien sem blandit lacus, at lacinia nunc eros vitae massa. Fusce at dolor eget risus fringilla rhoncus sit amet vitae magna. Donec facilisis, ligula quis tempor feugiat, mauris nisi hendrerit nisi, in convallis nisl neque nec sapien.

    Mauris viverra lacinia orci, in cursus sem sodales at. Maecenas fringilla pulvinar tellus id aliquam. Nullam hendrerit ligula id ultricies euismod. Nam tempus turpis id neque eleifend, vitae consequat neque posuere. Vivamus nec libero iaculis, lobortis erat vel, cursus lorem. Quisque sed eros ut nunc condimentum tristique vitae eu metus. Cras euismod gravida semper

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