Does everyone really know what CrossFit is and why you’re doing it? The official definition of CrossFit is constantly varied, functional movement, executed at high intensity. Now ask yourself, do you train at high intensity? If your answer is no, you’re taking the CrossFit out of CrossFit. If you can carry on a conversation one second or one minute after a workout, then you’re intensity level is not where it should be. Have you ever been laid out on the floor right after a workout? If no, then you’re not training at the intensity level you should be at. So when you’re still working out and you can hear others talking around you, I doubt they trained at high intensity. ¬†We’re doing Fran today. It’s an iconic workout that crushes me every time I do it. It’s a very short workout that will kick your ass. When doing this workout, try to push as fast as you can. There’s no time for a water break during Fran. Keep moving!!!

Here’s a pretty cool video explaining CrossFit and what it is and why you’re doing it … CrossFit prepares you for the unknown and the unknowable…

Alison has created a team for the Civilian Military Combine. If you’re interested in doing the CMC, click HERE and register.


Overhead squat

5 x 3

work on technique!!!

CrossFit WOD:



thrusters 95#/65#

pull ups