Workout of the Day (WOD)

Tuesday 1/23/18

Andrew working out with his daughter sleeping quietly close by


Core Challenge, not for time and not in any particular order.  Just get the work done.
40 Hollow Body Rocks
40 Toes to Bar
40 V-Ups
40 Supermans
1 Minute Plank hold from elbows
1 Minute Plank Hold push-up position
1 Minute Plank Hold on your right side
1 Minute Plank Hold on your left side
5 Rope Climbs

Death by Clean & Jerk (Mx 95/65, Rx 135/95, Rx+ 155/105)

With a continuously running clock perform 1 Clean and Jerk the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed. 

Monday 1/22/18

Here is the link again for the memorial fundraiser for Police Officer Daniel McCartney, that was a CrossFit Coach with CrossFit Yelm and was killed in the line of duty.  Thank you to everyone that came out to do the workout on Saturday.  Fundraiser Link

Fun group shot of everyone that went skiing/snowboarding.  Thank you Geoff for organizing this for the gym.


Ring Dips
5 Sets of 6-8 Reps (use the smallest band or add weight so the final reps of each set are challenging)

In teams of 2 complete
"Team Running Cindy"
25 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
* One partner must run 400m while one works on max rounds of "Cindy"
** Switch when your partner returns from the run, your partner will pick up where their teammate left off in "Cindy" and complete max rounds while the run
***One is always running while one is always working

This video has nothing to do with nothing other than these shoes are sick, I tried getting a pair retail but fell short.  Booooooo.  Imagine how sweet I would have looked at our Denim & Diamonds party with them

Friday 1/19/18

Hey CFIB Skiers and Snowboarders! 

Come hang out with your gym friends and meet new friends on January 20th at Crystal Mountain! Meet at CFIB the morning of to get a carpool ride. We will meet for lunch at one of the lodges and stay when the lifts close for live music by Acorn Project at the main lodge. 

With a group of at least 5, we can get full day lift tickets that include the Gondola for $69 a person. 

Contact Geoff Thilo if you are interested. Please include: Ability Level (Type I, II, III), If you need a ride, If you're willing to drive, the number of seats you have available, Will you need rental equipment,  Contact information (phone or email).

Hope to see you there!

-Geoff T
p.s. You can find more information through this FaceBook event invite too:  FaceBook Invite Link


Did you know the 2018 CrossFit Open is just over one month away? More information at


Strict Chin-Ups
5 Sets of 5 Reps (Add weight if necessary)
2 Sets of 10 Reps Ring Rows (go half speed in both directions for each rep)

“Partner Kalsu”
100 Thrusters (Mx 95/65, Rx 115/75, FB 135/95)
*It’s an EMOM where at the top of every minute including 0:00 partners at the same time do 5 burpees.
**Break up thrusters however you want as a team

Quick question, why does this video have millions of views in just a couple of days?