Ground to Overhead

Knees to Elbow

Fight Gone Bad

3 Sprint WODS

Double Unders

Over-head Squats

Toes To Bar

Hang Power Snatch




Cleaning up the riff raff since January 1, 1012!
Back Squats
Front Squats  -  Knees to Elbow  -  Double Unders
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Brennan & Brad

Remember watching Brad lead the 2006 Boise State Football Team to undefeated 12–0 regular-season record?

I remember when they faced Oklahoma in the 2007 Fiesta Bowl, defeating the Sooners in a dramatic thriller.

Always love getting new members!

Double Unders

Kettlebell Swings

Box Jumps

Burpee Skin the Cat


Hand Stand Holds
I've been working on more consistent double-unders for a little while now. Maybe 5 or 10 minutes before class, several times a week. And you know what just got better? My lateral bar jump-overs. It makes sense -- coordination, better cardio, leg strength — but it still surprised me to find how much easier they seemed during Monday's WOD.

That's a cool thing about CrossFit: You think you're working on one thing, and something else improves, too.

If you're new to CrossFit, you might be wondering what to focus on, what one thing would benefit you the most.

Answer: Squats.

Unweighted, overhead, front or back. All of the above. 

There is no other basic exercise that translates so well into other movements, because so many require strong glutes, hamstrings and hips. Those are the essential body parts of a great squat.

Even a more experienced CrossFitter would like to increase his or her snatch weight. One of the best ways to build strength and stability in that overhead position is with an overhead squat.

Coaches at CrossFit Latrobe can help you squat better. There are several drills we can recommend, many of which can be done on rest days at home. If you have extra time at the box, throw some weight on a bar and squat deep with it or grab a kettlebell to work on form.

I encourage you to work on developing a great weighted or unweighted squat and let me know what else improves along the way!

See you at the box.

6:00 am class starts today: sleep a little longer and shower twice as fast!

Bench Press


Chest to Bar Pull-ups