I’m super proud of everyone who stepped out of their comfort zone and tackled a lot of running and power snatches today (Wednesday). I witnessed a lot of mile run PR’s!  So awesome!

Mike’s weightlifting class is a hit on Wednesdays at 6:15 pm. If you haven’t taken his class yet, what are you waiting for?? Come to the 5:15 and stay for the WL class or take the WL class and stay after for the 7:15!!

If you haven’t registered for Barbells for Boobs, shame on you. There are only 14 team members. This is the weakest registration I’ve had in 7 years. Sign up!! Click on the link HERE and make a small donation.


back squat

5 x 3


12 min amrap

30 du’s

2 rope climbs

10 burpees


db hammer curls 3 x 10 each arm

What is Accessory Work?

Accessory work is the little exercises that contribute to the bigger exercises. Accessory work is anything that compliments the bilateral and full-body movements that are done in CrossFit. Bilateral movements involve using both sides of the body together. Think of movements such as squats, presses, deadlifts, cleans, thrusters, pullups, pushups, snatches – the list goes on.

Accessory work may involve isolation exercises (targeting one muscle or muscle group) or unilateral movements (using one side of the body), with the intended goal of improving overall performance and helping you become a better version of yourself.

Simply put, accessory work is going to make you better at CrossFit, improve your overall fitness and lead to a sustainable, long-term fitness practice. Over time, doing only bilateral and full-body movements will result in an imbalance. Your body is going to focus on using your strongest movers (muscles or muscle groups) to move the weight. This will result in underdeveloped muscles or muscle groups, which can limit your potential, increase stress on your joints, develop muscular imbalances or, even worse, lead to injuries.

Accessory work should be done for a number of important reasons:

  • To develop a more well-rounded body.
  • To build a strong foundation of fitness.
  • To overcome weaknesses (these are your areas of opportunity).
  • They are less taxing on your central nervous system and joints.
  • They help prevent injuries.
  • They can improve current irritations in the body before they become worse.
  • They promote muscle growth (hypertrophy).