Moving on up!

We have upgraded to a newer website so please visit us at the link below! The links in this website will remain active and functional so please feel free to reach out to us directly from here as well. (But the new website is really sweet so you might as well at least take a look over there.)

www.TheTruthInFitness.com

Sunday Outline: 9/7-9/13

Mon: Murph
Tues: Part 1: WK 3 Day 1 Squats Part 2: Rope Climb, HPC, Run
Wed: Part 1: Row Sprints 2: DU, KBS, Row
Thurs: Part 1: W3.D2 Squats Part 2: SDLHP, TTB, PP
Fri: Teams doing Tire Flips, TGU, OH Hold
Sat: W3:D3 Sq or Ball Slams, Hurdles, HSPU, AMSU finisher
Sun: Open Gym and W3:D3 Sq

Good reads:

Teacher discounts

State Regulation of Trainers in layman's terms

Chat at the water cooler videos:

Save the Bros (wait for the end)

The fat shaming video (and its aftermath)

Sunday Outline: 8/31-9/6

Mon: Strict CTB Buy-in, Run, Snatch, AMSU
Tues: Part 1: WK 2 Day 1 Squats Part 2: GSO Wod 3
Wed: Part 1: STO 2: TTB, DL, BFB
Thurs: Part 1: W2.D2 Squats Part 2: Shoot Throughs, WB
Fri: Power Clean, KBS
Sat: W2:D3 Sq or Team Run, Jump Rope
Sun: Open Gym and W2:D3 Sq

Good reads:

How DC Politics can affect us here

What we can do about the above: We Built this Box

Patient Zero in Fear the Walking Dead?

New stretch in honor of the Octopi?

Daniel was the real bully

Sunday Outline: 8/24-8/30

Mon: Frantastic + Slam Sprint Finisher
Tues: Part 1: WK 1 Day 1 Squats Part 2: DU, AMSU, squat
Wed: Part 1: Bench Part 2: Rope Climbs and Hang Power Snatch
Thurs: Part 1: W1.D2 Squats Part 2: Row, HSWU, KBS
Fri: Run, Box Jump, Seated DB PRess
Sat: Power Cleans, TTB, Pushups
Sun: Open Gym and W1:D3 Sq

Good reads:

Please download the apps toward the bottom of the article!

Does anyone wear jeans?

Stay focused

Eagles are badass

Sunday Outline: 8/17-8/23

Mon: Congealed FGB
Tues: Part 1: Back Squat Maxes Part 2: TGU, sprints and around the world finisher
Wed: Part 1: Back Squat Maxes Part 2: pullups, run and amsu finisher
Thurs: Part 1: Back Squat Maxes Part 2: DU, 3 different types of lunges and windmill finisher
Fri: row, bear complex, plank
Sat: GSO floater wod elements
Sun: Open Gym

Good reads:

DNB

sometimes your best is not enough, and that should drive you to want to do better

Coca-cola funds scientists who shift blame from obesity away from bad diets

Sunday Outline: 8/10-8/16

Mon: Deuce Birthday Wod (similar to last year but not really and not any easier)
Tues: Skill 1: Triple Unders. Skill 2: Snatch Balance then Team snatch, CTB, Row
Wed: Skill: Pause Split Jerk then PP, Run and Superman finisher
Thurs: Skill: Handstands then Sprint, MBCWB, KB, Rest
Fri: DL at 80%, 65%, BFB and sprint finisher
Sat: Team TTB, Back Squats, Sled Push (please minimize parking in parking lot)
Sun: Open Gym

Good reads:

Anti: 2015 CF Games

Pro: 2015 CF Games

History of Wrestling and how CrossFit is part of the future

Bad news for late night imbibers

Sunday Outline: 8/3-8/9

Mon: KB, OHL, TTB, rest, GSq, WMASU, Plank, rest and windmill finisher
Tues: Skill: HPC + STO complex then WB, CTB
Wed: Skill: 2RM Back Squat then BoJu, AMSU, DU and hill finisher
Thurs: Skill: Power Clean EMOM then TGU, ball slam, pushups
Fri: MU + Ring Dips, OHS and good morning finisher
Sat: DU, Snatch, Plank
Sun: Closed

Good reads:

Anti: 2015 CF Games

Pro: 2015 CF Games

(Two more opposing articles next week)

"The President" in one photo

25 of the best repsonses to Amazon Prime Day

Sunday Outline: 7/27-8/2

Mon: Row, DL, Box Jump and TTB finisher
Tues: Skill: Weighted Pullup then KBS, FS, HSWU 
Wed: Skill: Weighted Pistols then choosing a weight to go sub 5min with this intensity and Hip touch finisher 
Thurs: Skill: Barbell Complex then Sprint Course
Fri: HSPU, DU, Sprint and L-sit finisher
Sat: 31 Heroes. Register here to donate and get a shirt.
Sun: Open Gym

Sunday Outline: 7/20-7/26

Mon: Thrusters, Row and OH finisher
Tues: Skill: Deficit DL then KBS, DU, Rope Climbs
Wed: Skill: Squat Complex then medball amrap
Thurs: Skill: Definict HSPU then pushups, TTB
Fri: HPC, Ball Slams, OHL and HBH finisher
Sat: Partner FC, SDLHP, Box Jumps
Sun: Open Gym

Good reads:

Sunday Outline: 7/13-7/19

Mon: Run and Squats
Tues: Skill: Clean Complex then Nasty Girl with Cleans
Wed: Skill: Ring or Bar Muscle Up then MU, DL
Thurs: Skill: Zercher Carry then Partner wod of TGU, Box Jumps, Zercher Hold
Fri: Row, Lunge, Snatch, Rest
Sat: KB, TTB
Sun: Open Gym

Good reads:

Keeping the bar close on a world record DL

Tough Girls Softball Team

Hero Marks

Walking Dead Zombie Cruise!

Sunday Outline: 7/6-7/12

Mon: Box Jump, CTB
Tues: Jemela Bday Wod of DL, SU, KBS, WB, Sprint
Wed: Row, C&J
Thurs: Melissa Bday Wod of Run, AMSU, Lunges, DU
Fri: Ball Slams, HPS
Sat: PP, Pullups, Sprint
Sun: Open Gym

Good reads:

(From May 2011 to help with common CrossFit terms and abbreviations)

Mountain Dew rots teeth, contributed to obesity and Type 2 diabetes, and...

Meaning of a hero wod

Jason Statham is a wise man who knows Kelly Starrett

Sunday Outline: 6/29-7/5

Mon: Run, "Hope for Kenya"
Tues: FS, AMSU + coaches choice finisher
Wed: KBS, PP, maybe L-sit?
Thurs: Sandbag, Farmer, Push or Pull
Fri: Sprint, Lunge + Plank Finisher
Sat: 1 Class. 900a. Hero Wod.
Sun: Closed - no open gym!

Sunday Outline: 6/22-6/28

Mon: KBS, WB, Burpees
Tues: DL, Box J + walking finisher
Wed: Bar Muscle Up, WAMSU
Thurs: Hang Squat Snatch, DU + GHD finisher
Fri: SDLHP, STO, TTB
Sat: Rope Climbs, HSPU, OHL
Sun: Open Gym

Best Read Ever:

CrossFit Aletheia is open! Come check out a class!

2015-06-20 Wod

3 Rounds in teams of 3

A: 300m Row (TK)

B: 10 DB Push Press, 45/25# + 5 Burpee AMRAP

C: 20 AMSU, RRT

2015-06-19 Wod

12min AMRAP

20 Burpees

100 Single Unders

2 TGU, 75/55#

Buy out: 800m Sprint

2015-06-18 Wod

3 Rounds

300m Hill Sprint

30m Bear Crawl

15 Slam Ball Clean Ball Slams, 50/35#

2015-06-17 Wod

EMOMx15

Odd: 2 Bear Complexes, 135/95#

Even: 100m Sprint

2015-06-16 Wod

Skill: OH Core Stabilization with KB, bands, PVC

Wod:

Games Open Wod 14.1

10min AMRAP

30 DU

15 Power Snatch, 75/55#

2015-06-15 Wod

Strength:

8x4 Back Squat @ 80% 1RM

Wod:

15min AMRAP

15 HRPU

15 Box Jumps, 24/20”

15 Pullups

15 Wallballs, 20/14#

Sunday Outline: 6/15-6/21

Mon: Back Sq + HRPU, Box Jump, Pullups, WB
Tues: PVC, Bands, KB + 14 + 1/10
Wed: Bear Complex, Sprint
Thurs: SBCBS
Fri: Single Unders, TGU
Sat: Team Wod
Sun: Open Gym

Good reads:

Daily Habits of Fit Men

Jail Time for Air Squats (longer read)

2015-06-13 Wod

EMOMx20

Odd: 2 HSWU

Even: Unbroken Double Unders. (Only one redo per round. Once you break, rest remaining minute. Score is total unbroken DU over the entire EMOM. Single under sub is counted as 1:1)

2015-06-12 Wod

Skill: 10min freestand handstand hold work with partner

Wod:

50 TTB

40 Burpees

30 Thrusters, 95/65#

20 CTB Pullups

100m Sprint

Finisher: 3min Plank (any one)

2015-06-11 Wod

4 Rounds

22 cal AD

22 KB Swings (Russian), 32/24 kg

Rest 3min btwn Rounds

2015-06-10 Wod

[Buy in: 1000m Row]

3 Rounds

10 SDL @ 70%

10 HSPU

2015-06-09 Wod

[Buy In and Buy out: 400m Hill]

30-20-10

Power Clean, 155/105

Ball Slam, 50/35#

2015-06-08 Wod

“Nancy”

5 Rounds

400m Run

15 OHS, 95/65#

Finisher: Pigeon Stretch

Sunday Outline: 6/8-6/14

Mon: Mrs. Reagan + pigeon stretch finisher
Tues: Hill, Power Cleans, Ball slams
Wed: Row, SDL @ 70%, CTB
Thurs: KB Swings, Rest
Fri: TTB, Thrusters, Dips, HSPU + plank finisher
Sat: HSWU, DU
Sun: Open Gym

Good reads:

Proud of my friend Tim!

Doing good things

The 1 thing every games athlete has in common

2015-06-06 Wod

10 Rounds

5 SDLHP, 24/16 kg

10 OHL, 24/16 kg

15 KB Swings (Hybrid), 24/16 kg

EMOM: 5 Goblet Squats, 24/16 kg

Finisher: 100 AMSU

2015-06-05 Wod

4 Rounds (Teams of 3)

A: 150m Row + 5 Burpees over rower (TK)

B: 2 Manmakers, 45/25# + max AMSU

C: 10 Ball Slams, 50/35# RRT

2015-06-04 Wod

15min AMRAP

Sled Push to 100m Sprint to sled push

15 STO, 115/80#

15 Pullups

Finisher: 200 flutter kicks

2015-06-03 Wod

15min to find heavy 3 position snatch

Then:

8min AMRAP

8 Pushups

10 MBC, 20/14#

12 AMSU

2015-06-02 Wod

14min AMRAP

4 TGU, 65/45#

200m Hill Run

10 Weighted step up, 64/45#

Finisher: 30 windmills

2015-06-01 Wod

15min to find heavy thruster complex (sq clean + fs + thruster + pp)

Then:

3 Rounds

15 Thrusters, 95/65#

12 Burpees over barbell

Sunday Outline: 6/1-6/7

Mon: Thruster Complex + thruster, burpee
Tues: TGU, W Step Ups + windmill finisher
Wed: 3 position snatch + pushup, MBC, amsu
Thurs: sled push sprint, STO, pullups + flutterkick finisher
Fri: Team row, amsu, ball slam
Sat: SDLHP, OHL, KBS, GS
Sun: Open Gym

Lifestyle Log (link coming Monday)

Good Reads:

Game of Regionals

Lack of Exercise Can Disrupt..

Family Hip Hop Night