Workout of the Day

A little recognition.


This last weekend we had a two very special people go out and do the incredible.

What did they do?

Shaun Flowers ran the Sean O'Brien 50k is what.

Sadie Camacho took it to task on the mat at the CIF Central Sectional for Girls Wrestling.

I have had the distinct pleasure of working with both of these wonderful athletes and couldn't be more pleased for them. You see...they weren't "CrossFitters." Their priorities lie within their respective sports. Somewhere along the way though they wanted in, they saw the benefit of our program and training. They knew there was something to what we do here. Both of these individuals train with a purpose and that purpose is to go out into the world and use what they have practiced here, strength, power, flexibility.

The best part is that they compete without barbells, bumpers plates, kettlebells, plyoboxes and pull up rigs. You know ...the conventional stuff that CrossFitters use for competition. They competed in the arena of their own passion...putting their training to the test. It's not easy to put yourself out there like that, but these two did it.

Congratulations to you both! So glad to have you each as proud members of our community.

-Lift Strong and Prosper

Today's Program



*Tempo Should be 3311


3 Rounds For Time

10 OH Squats @70% of the heaviest 3 reps
2min Rowing(600/530m)
2 min Rest