Friday – January 27 –

Friday – January 27 –

  • Stay tuned for your scoring instructions for week 1 of the Refine Your Fuel Nutritional Challenge. Week 1 is almost up stay tuned for an email from your roster coach and the prize announcement!

-The Man in the Mirror

One of the hardest things to overcome is accepting when you have a flaw somewhere in your movements. I’ve had this realization first hand. When I was boxing we were forced to shadowbox in front of mirrors. This made us see all the things we were doing wrong. For example when I first started boxing my combination was terrible. All of my trainers told me that I wasn’t twisting my hips and my back foot when I threw my left cross. I heard them but I didn’t make a change until I stood in front of a mirror and threw my combo. I could see it for myself that I wasn’t doing it right. I knew what it should look like and my reps looked nothing like what I wanted them to.

The same applied to my CrossFit training. When I first started my coach told me I wasn’t going low enough on my air squat. I felt like I was and I was trying as hard as I could but he kept cueing me. So I went home and practiced squats in front of a mirror and sure enough I could see for myself that I was indeed not going low enough. I recommend that everyone try practicing basic fundamental movements in front of a mirror at home or even take it a step further and videotape yourself. It will give you a chance to see what you look like from a different perspective. It will also give you an incentive to improve. Then when it’s finally time to do your workout at the box you’ll have improved coordination and technique and a great performance.

Have a great week everyone.

~ Coach Joshua Murillo

Chad has the Best…Shoes…Ever!!!

Yeah Buddy!!!

Friday’s Training

All Levels CrossFit

A1. Deadlift


A2. Strict Pull Ups


B. 21-18-15-12-9-6-3

100′ walking lunge

Pull Ups (Rx + is Chest to Bar)

Sit Ups

Level 1 CrossFit

Skill: Deadlift 5-5-5-5-5

WOD: 18-15-12-9-6-3 reps for time

100′ walking lunge (scale to 50′)

Pull Ups

Sit Ups