Happy Friday (and payday?!?!?!)


I know that some of you are getting as antsy as we are for some BIG NEWS…

But we are not there just yet. Give us a week… we promise we will have more info then!!!



So in the meantime, Jamie and I decided to bore you all with nonsense.

(If you want a good Home WOD and don’t want to read what I have say, scroll to the bottom…

If you have a few spare minutes in your day… Keep reading my friends!)


Well as most of you don’t know, I LOVE snow and winter and am enjoying it so very much. Jamie (and pretty much everyone else I know) not so much. Common emails/texts lately are “Please tell me that you are getting sick of this weather?!”

“No” is my go-to response. I don’t know what it is about snow and the cold…


But with the weather getting a bit nicer for the weekend (think snow melting to make room for the next storm), we decided it was time for a good outdoor WOD.

If you don’t want to do this outside, suck it up you’re CrossFitters! 🙂


We have done this WOD a few times. It’s short, sweet and to the point.  And the only thing that you need a space long enough to sprint 100 meters! EASY!!!!


So here it is…


EMOM (Every Minute On the Minute) for 10 minutes


100m sprint

5 burpees


*Rest the remainder of the minute.



See… how easy is that!?!?!


Enjoy the nice weather!! Check back for updates NEXT WEEK!