180925 - Tips Tuesday


Yesterday was deadlift day and this was a common conversation:
”Hey awesome athlete, let’s try to get those knees back and shins vertical.”
”Hey coach, that feels uncomfortable and is really hard for me.”
”Don’t worry athlete, that’s a good thing! It means you are using more muscles and creating more tension to help you with the lift.”

But let’s dissect the actual mechanics and anatomy in the deadlift! Here’s a video that gives tons of visuals to help make it easier to see!

WARM UP - 2 Rounds
100m DB Walk (50m OH right hand DB/50m left hand DB)
10 Single Arm DB Strict Press (Right and Left)
10 DB Skiers

MOBILIZE - First Rib Mobility for Overhead Positioning (See video below)

10 @ EB
5 @ (30% + 15#)
3 @ (50% + 15#)
2 @ (65% + 15#)
3 sets of 1 @ (75% + 15#)

200m Run
40 Russian KB Swings 55/35
30 Ab Mat Sit Ups
20 American KB Swings 55/35
10 Ab Mat Sit Ups

COOL DOWN - 200m Pinch Plate Carry 15/10

180924 - Motivation Monday - I'm RICH!


I’ll be honest here for a moment, aside from a fairly low car payment and small credit card, I don’t have a ton of debt. On the flip side…I also don’t have a ton of money in my bank account either. When I was married, I had tons of money in savings and could live comfortably without ever having to worry if I had enough funds to do whatever we wanted. But then when I left him and he took everything.

SO….moral of the story…..I'm RICH beyond belief now! Not in cash because I live month to month and make it work with the tiny amount I’ve got! But by golly, IF I TALLIED UP ALL OF my genuine happiness, needs being met, loyal friendship, life quality, health/fitness, adventure/excitement, job satisfaction (for the most part…darn side job), and abundance of love, I’d find that I’m filthy stinking RICH!

Even though four years ago I could have bought an expensive rug or vase each day of the week, I wasn’t truly happy with me, myself, my life, my relationships, my job…so no matter the number in my bank account…I was broke as a joke in all other aspects of life so it didn’t even matter! Find your rich state of living and live there! :)

-Coach Lo

WARM UP - 3 Minutes Cardio (Speed Up through out)
1 Minute Sprinters Lunges
1 Minute Good Mornings
1 Minute EB Glute Bridges

MOBILITY - Hamstring Banded Curl

STRENGTH - Deadlift
10 @ EB
5 @ 30% + 10#
3 @ 50% + 10#
2 @ 65% + 10#
3 sets of 1 @ 75% + 10#

1 minute max deadlifts 135/95
Rest :30
4 Squats
4 Push ups
REST 1 minutes
1 minute max deadlifts 135/95
Rest :30
4 Squats
4 Push Ups

Cool Down - Sampson Stretch

180921 - FYF

Being better lies on the margins of success and failure. Do not be afraid to do either.
— -Coach Michael (probably from someone older and smarter)

2 rounds
1:00 cardio of your choice
10 hand-release push-ups
5 wall squats
10 air squats
5 goblet squats

Plank drag race

Fight Gone Bad
Three Rounds of: 
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 24”/20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
1 minute of rest between rounds

180920 - Soapbox Thursday

Getting strong is like moving a pile of dirt. Some days you use a shovel and some days you use a spoon, but what’s important is that you move some dirt.
— John Welbourn, Power Athlete HQ (formerly known as CF Football)

It’s easy to fall into the trap of training only when you feel like you can do well in the workout “OOOOH! ‘Cindy’ is my sh*t!” or checking the WOD and rolling back over in bed because “400m repeats? F*ck that sh*t!”

It doesn’t matter if it’s your jam. It’s only your jam because you made it your jam. It’s time to make everything your jam. Suck at pistols? Show up. Stink at handstand push-ups? Show up. Can’t press overhead because you hurt your shoulder? Show up. We’ll scale it and make it work for you.

Show up. Grab that implement. Move some dirt.

WARM UP - 2 Rounds
OH Plate Walk
Head to Head Plate Jump Outs (:30 Max Rep)
12 Plate Ground to Overhead

MOBILIZE - DB Around Yo’ Head
Upward Banded Stretch

10 @ EB
5 @ 30% + 10#
3 @ 50% + 10#
2 @ 65% + 10#
3 sets of 1 @ 75% + 10#

WOD - EMOM 10:
Odd Minutes: 5 Hang Cleans 95/75 and 5 Lateral Burpees (Rx+ 7)
Even Minutes: 3 Thrusters and 3 Lateral Burpees (Rx+ 5)

COOL DOWN - Plate Press and Hold :20 ON/:10 OFF for 6 Rounds 5/2.5

180919 - Quote of the Week Wednesday


This quote is a lesson in patience. We typically want things to come quickly and rush along through stuff! HOWEVER, if you can slow your roll for a hot second, and take things one teeny tiny step at a time…things will not only be easier to handle, but they are more likely stick around.

INCH by freakin’ INCH my friends! Little step by little step.


WARM UP - 2 Rounds
Jog Perimeter
20 High Knees
20 Butt Kickers
5 Prison Squats
5 Gorilla Squats

MOBILIZE - Banded Squat and Banded 4 stretch (See Video Below!)

STRENGTH - Back Squat
10 @ EB
5 @ 30% + 20#
3 @ 50% + 20#
2 @ 65% + 20#
3 sets of 1 @ 75% + 20#

2 Toes to Bar
2 Pistols
(Add 2 reps per round)

180918 - Tips Tuesday - PARTNER DAY! - Damper on the Rower


Ever curious what the Damper or the numbers with the moving lever on the side of the rower really means?

The damper itself has numbers 1-10 to indicate to the rowing cage how much or how little air to draw in making the flywheel housed inside, easier or more difficult to spin!

Check it out how you can use this info to your advantage straight from the company of Concept 2 that creates our rowers! Follow the link here: Damper Setting 101

WARM UP - 200m Row or Run
10 Lunges to Single Leg Drinking Bird
10 Raised Knee Pulls

MOBILIZE - Standing Side Hip (See Video Below)

STRENGTH - Deadlift
10 @ EB
5 @ 30% + 10#
3 @ 50% + 10#
2 @ 65% + 10#
3 sets of 1 @ 75% + 10#

3 Rounds
Calories on Bike/Ski/Row
Run 200m
- Then SWITCH -
Rest 2:00
3 Rounds
Calories on Bike/Ski/Row
Run 200m
- Then SWITCH -

180917 - Motivation Monday - It doesn't have to suck!


We’ve all seen it! Those memes about how terrible Mondays can be!

Yeah, yeah, the weekend is done and the work week starts again so all of that kind of sucks…

But let’s be honest, it sucks because you think it’s going to suck! Go into it with a little more gusto and excitement! Attack Monday like it’s a Friday! I bet you’ll find that it’s not so bad when you don’t label it a “Monday” and you do your best to use this day to it’s fullest!

Use it as the new start you needed!
Use it as a spring board to an awesome week!
Use it to motivate you to accomplish more so your weekend is free!
Use it to find happiness and fulfillment in the times even when the inter-webs and peoples of society insist that this must be a sucky kind of day!

HAPPY MONDAY FOLKS! See you for an awesome gym day!

WARM UP - Row or Bike 20 calories
Bear Crawl the inside perimeter of the gym
20 PVC Pass Thrus
20 PVC Around the Worlds

MOBILIZE - Lacrosse Ball Hell

10 @ EB
5 @ 30% + 5#
3 @ 50% + 5#
2 @ 65% + 5#
3 sets of 1 @ 75% + 5#

COACH PREP - Snatches!

WOD - Benchmark Workout
75 Power Snatches 75/55

COOL DOWN - Double Under Practice

180914 - FYF


200m Plate Run 25/15
10 Plate Presses (Steering Wheel)
5 Plate Burpees
5 Strict Pull-Ups or Jumping Pull Ups
100m Plate Run 35/25
5 Plate Burpees
5 Strict Weighted Pull Ups or Jumping Pull Ups

MOBILIZATION - Roll our your Feet!
4 Way banded stretch

WOD - Veteran's Day Murph Prep! 
400m Run
10 Rounds
5 Push Ups
10 Lunges
5 Pull Ups
400m Run
(If you're goal is to wear a weight vest for the next Murph, do it today for practice!) 

6 Ab Mat Sit Ups
6 DB Dead Bugs
6 V Ups
6 Back Extensions

COOL DOWN - 200m Around the World Walk

180913 - Soapbox Thursday


Respect your injuries, but check your excuses. 

As an elder athlete, I totally understand, sympathize and empathize with your discomfort and pain. 
However, those things should not define us. What defines us is what we can do. I power through pain and discomfort in the gym, so that I can do the things I love outside of it. 
Sometimes, you have to work through the discomfort to get to a point beyond pain. Avoidance isn't a solution (think about fights in any long-term relationship.)
Granted, if it's a new, sharp pain, we don't want you to push through it. R.I.C.E. the hell out of it take some time to let it heal. But don't let it turn into forever excuse. If it seems serious, get it checked out. I can make soft-tissue mobility recommendations, but I won't tell you what I think is wrong or how to treat it, I'm not a doctor. 
I challenge you to listen to us when we tell you to move through the complete range of motion and show you how. And, right before you say "I can't because..." think about if it's because you can't or because you won't. 

WARM UP - 10 Sets of Run to Step Ups (1 right and 1 left)
10 Squats
10 Jump Squats
10 Plate in front to overhead squats

MOBILIZE - PVC Posture Squat (See video below) 
Med Ball T-Spine Roll
Barbell Ankle Smash

STRENGTH - Back Squat
10 @ EB
5 @ 30% + 10
3 @ 50% + 10
2 @ 65% + 10
3 sets of 1 @ 75%

WOD - EMOM 6: 
M1 - 12 Box Jump Overs 24"/20"
M2 - 24 Kettlebell Swings 55/35
M3 - 36 Double Unders
12 Box Jump Overs 24"/20"
24 Kettlebell Swings 55/35
36 Double Unders
(Score is time) 

COOL DOWN - 200m walk (Narrow steps out and Wide Steps back) 

180911 - Quote of the Week Wednesday


If you are so focused on your own progress and success, you won't have any time to worry about what everyone else is doing. Competition is important and it's one of the reasons why we love CrossFit so much because it give us that extra push we need sometimes to go harder and do better than we ever could on our own... BUT...don't let your mind wander too much in the area of others' performance! Congratulate them and sincerely acknowledge their success, then move on to patting your own dang self on the back for all you've done, how you've done, and how far you've come! 


10 Calories of Cardio
10 KB Deadlifts
10 Single Leg KB Deadlifts (each side) 
10 Front to back leg swings

Banded hamstring activation (See video below) 
Good Mornings

STRENGTH - Deadlift
10 @ EB
5 @ 30%
3 @ 50%
2 @ 65%
3 sets of 1 @ 75%

AMRAP 13: 
w/ a partner
5 Deadlifts 155/115 and 5 Burpees
While partner dead hangs from bar

180910 - Motivation Monday - New Strength Program, who dis?


Alright gang, in these next 6 weeks, get ready to get strong!!! BUT FIRST...

How does this strength program work? 

  • We will be lifting either back squat, deadlift, or press four days a week, Monday through Thursday, with Fridays remaining as FYF toughies! (There will be a total of 8 sessions for each lift.) 
  • We will have a sheet for each of you (that will be kept in a binder here) where you will have prompts for you to do the correct sets and math for those sets. 
  • The program starts out slow where the warm up sets are light and the working weight of singles will be 85% of your 1RM. Each session of that lift, you will add 10 lbs. to your leg movements and 5 lbs. to your press.
  • By week 4 or 5 of the program, (depending on your numbers) you will reach your 1RM and work with that weight to do the singles. IF you are unable to complete the lifts at that weight, you back it off 5 lbs. for leg movements and 2 lbs. press until you can complete the lift. Next lifting session, you will attempt the failed weight again until it is successful. 

PLEASE PLEASE PLEASE, just FOLLOW THE PROGRAM! It is based on a well researched successful strength building program and it DOES NOT WORK if you DO NOT FOLLOW IT! You will be tempted to add more weight or do more sets...but resist the urge!!! Listen to your coaches and as Coach Michael says, "Just do the f*****g program!"
THANKS ya'll! See you at the gym for a marvelous Monday! 

WARM UP - w/ a partner
P1 - Row 200m
P2 - 5 Squats, 5 Lunges (each side), Butterfly Stretch
P1 - Run 200m
P2 - 5 Goblet Squats, 5 Push Ups, Couch Stretch

Toe Grab Squats (Gorilla Squats) - See video below! 
Sampson Stretch

STRENGTH - Back Squat
10 @ EB
5 @ 30%
3 @ 50%
2 @ 65%
3 sets of 1 @ 75%

WOD - 3 Rounds
1 minute: Floor Press 95/65
:30 rest
1 minute: Front Squats 95/65
:30 rest

COOL DOWN - World's Greatest Stretch
Butterfly wall stretch

180907 - FYF - Hero WOD "Sevens" (Fireside Friday!)

Join us after the last workout of the day (7:30pm-ish) for FIRESIDE FRIDAY! We will have smores and beers! Feel free to bring food to grill and extra drinks! 


aka: “The CIA Seven”

7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (95/65 lb)
7 Knees-to-Elbows
7 Deadlifts (185/135 lb) - Add and subtract (45/35) 
7 Burpees
7 Kettlebell Swings (55/35)
7 Pull-Ups
(30 minute time cap) 


There is story behind workout “The Seven”:
“A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.”

180906 - Soapbox Thursday - DEADLIFT 1RM


The reasons we don't give away "free trial" memberships!

  •  We are worth so much more than free! The service we provide is high in value and for each class someone comes for free is taking away from that. 
  • Our paying members deserve our full attention! Yes, we might get a membership out of non-paying members when they get devoted coaching, but if they don't, it took time away from athletes who have invested in our community and business. 
  • When people put money down, they are way more likely to hold themselves accountable and become committed! 

WARM UP - (Down and Back) 
Zombie Walk
Inchworm (no push up) 
Lunging Drinking Bird

PVC Good Morning
PVC Behind the Back DL

STRENGTH - You will have 20 minutes to find your Strict Shoulder Press one rep max!
Suggested Rep Scheme
10EB, 5, 3, 3, 2, 1...1...

20 Wallballs 20/14
10 Jump Lunges

180905 - Quote of the Week - STRICT PRESS 1RM


200m Row
20 PVC Pass Thrus
20 PVC Around the Worlds
10 DB Strict Press (Light) 
10 DB Seated Press (Light) 

Prone Press (See video below) 
Prayer Stretch

STRENGTH - You will have 20 minutes to find your Strict Shoulder Press one rep max!
Suggested Rep Scheme
10EB, 5, 3, 3, 2, 1...1...

WOD - 3 Sets
3 Minutes
200m Run
20 Shoulder to Overhead with Empty Bar
AMREP Max Ab Mat Sit Ups
Rest 1 minute
(Score is total number of Sit Ups completed) 

180903 - 12 Labours of Hercules WOD


20 each of the following at a level of difficulty of your choosing:

400m run
Russian KB swings 35/55/70
Wall Balls 10 to 9/14 to 9/20 to 10
Deltas 15/25/45
American KB swings 35/55/70lb KB
Lateral burpees over plate 15/25/45
400m burden run 15lb plate/35lb plate/45lb plate
Plate back squats 15/35/45
Pull-ups Ring rows/pull-ups/chest to bar pull-ups
Plate overhead walking lunge 15/35/45
Burpees to plate 15/35/45
1 arm alternating dumbbell snatches S:20 A:35 H:50
D&B Atlas Stone carry 75/95/135
400m run

180830 - Soapbox Thursday - The CF Rumors


If you follow CrossFit in any capacity online, you've probably seen the big article headlines of "Big Changes coming to CrossFit in 2019" and if you've taken a peek at those articles, you might be very confused or concerned. But let us be the first to tell you that regardless of what the rumors say... (RUMORS because CrossFit HQ has yet to confirm anything or put out an official statement) nothing will change for you! We are still going to bring you the best we can of experienced and educated services to make you the healthiest and happiest version of you! Nothing the big wigs of CF Headquarters can say will make us change our stance on our goal as a gym and we will just roll with the punches of the CF Open in the upcoming years. Here's an article below that explains some of the gossip if you want to be informed of the potential but not at all set in stone changes that MIGHT be coming: 

Bear Crawl down and back
5 Single Arm DB Press (Each side) 
5 Single Arm DB Deadlift (Each side) 
Spiderman Crawl down and back
5 Rope knees raises
5 Rope pulls from the floor
(x2 through the entire warm up) 

COACH PREP - Rope Climbs
(Check out the video below, it goes over most foot locks! We teach the "Front J Hook" which he talks about in the film!) 
Everyone works seated foot lock!
If foot lock is consistent and solid, work on legless or chameleon climbs

3 rounds
24 DB Power snatches 45/35
3 rope climbs

 6 half climbs
9 rope pulls
9 KB Rope lifts
9 Rope Pull Ups) 

180829 - Weightlifting Wednesday


With all of the amazing new athletes we have joining the Choice City Fit Fam recently, it's a good reminder to know what is important in the gym. It's not the winner of the WOD and it's not going RX all the time, it's giving each workout your all and trying your best! Don't worry about anyone else, because you matter the most! 


Standard Warm Up
20/15 Cal
3 Rounds
5 Goblet Squats
5 Romanian Deadlifts
5 Strict Press (Each Side) 
5 Strict Pull Ups or Bar Rows

MOBILITY - 4 Ways Banded Stretch
(See video below for extra stuff) 
Wrist Stretches
Front Rack Stretches

COACH LED PREP - Going through each movement

"Bear Complex"
5 Rounds
A "Bear" is a power clean, to front squat, to push press (or thruster) to back squat to push press (or thruster) to front rack. 
Each bear complex consists of an unbroken set of 7 "Bears"