I’m going to go out on a radical note because that’s fitting! I’m going out on the radical notion that you are more than your fitness or your body. You are most certainly a 1000x more than the number on the scale, or the pounds on a barbell. How do you experience life? Deal with stress? How loudly do you laugh? With mouth wide open until heads turn? How hard do you dance? So hard you rip your pants like Benet? Does every life blow feel personal and unescapable? Or are you so adaptable and yet so human that you cry and yell, and then shift directions. Does your fitness and health lend itself to humanity? How do you serve a community, small and big? Do you challenge stale and/or harmful norms to make a clear and equal pathway for everyone?

To me, this is health and fitness.

So, yes, you are more than this body that fluctuates in weight, that doesn’t always hit the PR, that loses sleep sometimes, that has pizza too often, that is frustrated by children and spouses, that works too hard but then remembers to rest. You are a soul that loves deeply, cares and shares and forgives and feels for others and moves mountains to get things done when needed. Aren’t you?

My parting desire is that you discover how compelling your body is – not for its perfect or imperfect looks, but because of its perfect design as a vehicle to experience an amazing life. Your body is not a shallow collage of round and high or loose and flat parts. It is an ecosystem; complex and fascinating – a gorgeous master plan that houses your beautiful mind and generous soul. And with that compulsion can you be moved to help it run as well as you can so that you can enjoy this short life and be helpful and do what you were meant to do with more ease.

Thank you for 10 great years, you guys. Keep on keeping on: connecting, playing, and growing.

I do love you all,


Friday’s Workout

Gym Workout
Minute 1: 15/12 Cal Row or 12/9 Cal AB
Minute 2: 5 Deadlifts + 10 Pull Ups
:40 Work :20 Rest
Minute 1: Up/Downs
Minute 2: DB Deadlifts + 10 Ground Pull Ups

As Nick noted in his post, June 19 is Juneteenth. Here’s a little deeper dive into its history and significance.

Facts from Dr. Tamika Nunley and Afi-Odelia Scruggs 

On June 19th, 1865, Union general Gordon Granger issued a military order declaring that all the enslaved people of Texas were free. This became their official day of freedom. Slavery had technically been abolished two years earlier by Lincoln’s Emancipation Proclamation, which covered the Confederate states. As Union troops retook territory, they emancipated enslaved people living there. And the orders issued on Juneteenth applied only to Texas. Slavery didn’t end in states like Kentucky  and  Delaware , which hadn’t seceded and therefore weren’t covered by Lincoln’s proclamation, until Dec. 18, 1865, when the 13th Amendment was adopted.

The 13th amendment to the United States Constitution states that “Neither slavery nor involuntary servitude, except as a punishment for crime whereof the party shall have been duly convicted, shall exist within the United States, or any place subject to their jurisdiction.”

Juneteenth has a flag that represents many different symbols. The star represents the star of Texas highlighting where many African Americans finally learned they were indeed free. Red, white, and blue for the African American experience in North America. Many Juneteenth celebrations include red food, which symbolizes many food taken from the West-African traditions. In West African cultures, red is a meaningful color signaling strength. It also symbolizes life and death. West African cultures are largely represented in Juneteenth celebrations because that’s where many enslaved people were taken from. 

The decades following the war became increasingly difficult with the rise of Jim Crow segregation. African Americans who attempted to celebrate Juneteenth faced harassment, beatings, and even death by lynching. 

Juneteenth celebrations largely died out during Jim Crow. Some historians theorize segregation made the holiday too difficult to observe. But they say the civil rights movement brought national recognition to it later. The catalyst was the Poor People’s Campaign, held in the wake of Martin Luther King Jr.’s assassination in 1968. The effort included a march on Washington and the construction of “Resurrection City,” an encampment meant to draw attention to economic inequality and poverty. The final ceremonies included a Juneteenth celebration.

As Black Americans fight for freedom and justice still, the BLM movement is calling on communities to recognize this day, June 19th, as a national holiday. A time to reflect, learn, and activate resources to empower the Black community. Sign a petition here to make Juneteenth a national holiday.

Friday’s Workout

6 Power Cleans (135/95)
19 Bar Facing Burpees
65 Double Unders

At Home Version
6 DB Power Cleans
19 Lateral Burpees Over DB
65 Double Unders or 130 Singles

At Home No Equipment Version
6 Tuck Jumps
19 Burpees
65 Mountain Climbers

Maybe over the course of this last week, you’ve learned a lot. Maybe you’re seeing the world from a whole new perspective and you’re just now realizing how different the experience of others can be. Maybe you’ve learned somethings about yourself; old blindspots and passed-down generalities. Maybe you’re realizing that engrained thought patters need reprogramming and unhelpful language around issues that don’t affect you need to go. Good. Good, and keep going. A week of new awareness and learning is the tip of the iceberg. Keep going because we can’t go back.

Friday’s Workout

“Tiger Balm”
200m Run
7 Double DB Power Clean & Jerk
40 Double Unders
**Courtesy of CompTraining**

Dr. King is most quoted on his dedication to love and his ideas on fighting for justice in a nonviolent way.

But he also said, “The hottest place in Hell is reserved for those who remain neutral in times of great moral conflict.”

He said, “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”

And he said, “Injustice anywhere is a threat to justice everywhere.”

If you revere Dr. King and his ideal ideas of love and non-violence, you can acknowledge that hard battles must be fought, too. And every voice must speak out and fight against injustice. 

Friday’s Workout

“I Am Serious… And Don’t Call Me Shirley.”
For Time:
Double Unders



For Time:
20 Push-Ups, 1 Squats
19 Push-Ups, 2 Squats
18 Push-Ups, 3 Squats
…continue this pattern until…
2 Push-Ups, 19 Squats
1 Push-Up, 20 Squats

Each round totals 21 reps (push-ups descending from 20, squats ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of squats is completed.


I’ve written on this before, but a main motivation to stay fit for me is to be useful.

Here are just some badass nuns who are doing the same, and proooobably had that idea way before me — or Georges Hébert even who was from the turn of the century and from whom I originally stole that term.

The nuns say they go through hours of rigerous training of Kung Fu daily to prepare them for hours of meditation. See? Balance! They also use their training to bring relief and help to the local community.

Check out this cool video about them and their killer training and purposeful work.

Friday’s Workout

“Brodie” British Hero WOD
11 Pistols
11 Renegade Rows (30/20 lb)
3 Burpees
20 AbMat Sit-Ups

I can’t lie. I’m enjoying Zoom coaching. I love trying to come up with creative and different ways to keep you guys entertained, engaged, connected, moving, AND coming back. I appreciate all of you who have been consistent.

Over Zoom, I feel like I can focus — zoom in, if you will — on each athlete in their little on-screen box on display for your coach, and then I can be this ominous voice that says over the PA system, “Lower in your squats!” And then since I’ve muted you, I don’t hear you grumbling at me. I mean… it’s like a dream scenario. 

Scavenger hunts, Scattegories, step-class (I’m always about some step class), paper-wad basketball, food-can mobility, and the Never-Have-I-Ever drinking game (maaaybe with or without the drinking — only the 8 and 9am classes will ever know) are just some of the ways I’m trying to sauce up online classes … I’m really just making it all up as I go along. We all are. We’re all adapting, I believe, the best we can with our online workout experience. And I’m just having a great time with it. I hope you are, too.

Friday’s Workout

200m Run or 100 High Knees
10 Burpee Tuck Jumps

~Rest 2:00 ~

Task for time:
200m Run or 100 High Knees
10 Burpee Tuck Jumps


The beauty of exercise is that it attacks the problem from both directions at the same time. It gets us moving, naturally, which stimulates the brain stem and gives us more energy, passion, interest, and motivation. We fell more vigorous. From above, in the prefrontal cortex, exercise shifts our self-concept by adjusting all the chemicals … including serotonin, dopamine, norepinephrine, BDNF, VEGF , and so on. And unlike many antidepressants, exercise doesn’t selectively influence anything — it adjusts the chemistry of the entire brain to restore normal signaling. It frees up the prefrontal cortex so we can remember the good things and break out of the pessimistic patterns of depression. It also serves as proof that we can take the initiative to change something. This paradigm holds true for exercise’s effect on mood in general, regardless of whether we’re depressed or coping with some nagging symptoms. Or even if we’re just having a bad day.” – Spark by John J. Ratey

Friday’s Workout

For Time:
10 DB Thrusters (40/30)
15 Burpees
20 DB Thrusters
25 Burpees
30 DB Thrusters
35 Burpees


7am Live Stream CrossFit (Mon/Wed/Fri)

7am Live Stream Yoga (Tue/Thurs)

8am Live Stream CrossFit (Tue/Thurs)

9am Live Stream Women’s Only CrossFit (Tue/Thurs)

12pm Live Stream CrossFit (Mon-Sat)

6pm Live Stream CrossFit (Mon-Fri)

8:30pm Live Stream & Chill (Mondays)

9pm Live Stream & Chill (Tue/Thurs)

8:30pm Live Stream & Chill (Wednesdays)

8:30pm Live Stream & Chill (Fridays)