A Pretty Good Weekend!

Friday…HAPPY HOUR!!!!

What WOD did you do? Post it and your results to comments!!!

PS…be ready for Saturday’s WOD…it’s gonna be EPIC!
Friday…HAPPY HOUR!!!!

What WOD did you do? Post it and your results to comments!!!

PS…be ready for Saturday’s WOD…it’s gonna be EPIC!
Saturday’s WOD:

Level 1 CrossFit:


Front Squat


1/2 “Murph”

For time.

800 meter Run

50 pull ups

100 push ups

150 squats

800 meter run

Post time to comments.

All Levels CrossFit


Not so much today…



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Lt. Michael Murphy was posthumously awarded the Medal of Honor on October 22, 2007, but his favorite WOD takes so long you really need a Saturday to do it…and a Sunday to recover. Every time we do this WOD, we just hope we can keep pushing hard enough!
Weekends are difficult for me. Running a box, and coaching 2 other teams, it’s rare that I ever get to do something just for myself on a weekend. Making time for yourself is important, very important…but it seems we always put that type of thing on the backburner.

Well at the end of this last week I got a big gift! Coach Glassman, founder of CrossFit was coming by CrossFit Monrovia for a CrossFit 101 session. The event was sold out weeks ago…but I got an email saying they had an extra space for my wife Carly and I. Needless to say (but obviously not needless to type) we were very, very excited!
After turning CrossFit into a worldwide phenomenon and creating a group of experts to help him consistently provide world class programming and services (CrossFit Journal, Specialty Certifications, Affiliation, etc), he has decidedly turned his attention to going around the world and supporting the more than 1,500 CrossFit Affiliate gyms.

It was my first time meeting Coach and he is the real deal. Super cool guy, knowledgeable and thoughtful, and most importantly you can just feel how much he cares about the CrossFit community. He is doing another CrossFit 101 session later this year or early next year at CrossFit Ventura. I highly, highly recommend you attend. Ask him anything, really. We did.

As it turns out, Coach used to compete against my Uncle in gymnastics. They had a little rivalry going apparently. Coach said that my Uncle was a ‘legend’, but still insisted he could beat my Uncle on the rings…and who am I to argue!

DSC00440Me, Coach, & Carly

Did I mention Greg Amundson was there? If you don’t know Greg A, he’s pretty much the original CrossFit Fire Breather. I met him before we opened up CFNH, and he told me to go for it. It was really cool to see him again, and even cooler to share the good news when he asked how our box was doing! Yeah, good times…

DSC00384Greg A rowing…he is a Fit Beast! I felt like he was pulling 1.5 cal per stroke. That is some POWER OUTPUT!

DSC00398I hit up the WOD too…tried to rep our box proper!

DSC00405There was just a lil bit of legs in this one…

DSC00418I swear my elbows were high on the finish…

DSC00412Just a lil bit of legs…

DSC00433Our Team came in 2nd place in the WOD…earning us water bottles to ‘drink kool-aid’ from.

DSC00423Like I said…it was an awesome experience. The CrossFit Community really is a special one. If you have a hard time believing people when they tell you how awesome CrossFit is, it isn’t only about the workouts. It’s the people…it’s the community. If you already know what I’m talking about…then you’re definitely a CrossFitter.

Finally, congrats to CrossFit Monrovia on the new box!!! Much success to you all!