"It's not the load that breaks you down, it's the way you carry it."

-Lou Holtz

Today's WOD:

5 Rounds for time:

3 Back Squats @  5 Rep Max

25m Handstand Walk

It's a fun one!

Resident Strongman Van Hatfield with 325x4 strict press. No biggie.

Todays WOD is a surprise! Come and find out what the goodness will be. You may want gloves.

Destrominate today's WOD please. Thank you.

Every minute, on the minute, for 12 minutes, perform:

5 Presses - 115#/75#

10 Box Jumps - 24"/20"

Thank you Chris for the awesome photo. I've been chuckling all day.

Shout out to our Mapleton brothers and sisters, where ya at?!?

Today's WOD:

Max Effort Back Squats:

15-12-9- and then go for either a 5 rep, 3 rep, or 1 rep max. If you're a nOob, the go for a 5 or 7 rep max. nOobs will be spending their time in the higher rep schemes for awhile. That's where you'll see the most gains. You need lots of practice, so please follow this to the letter.

Everyone Remember: Get organized before you ever put a load on your system. Even if your picking up or setting down a weight outside of the workout, you still have to get organized and keep your back straight! Butt tight, stomach tight, deep stomach breath. Get in the habit of doing this every time you bend over, squat, press, situp, pushup, anything, especially in everyday life outside of ECF. I want to see the same squat from you with 400#'s or zero pounds. Don't matter.

Teens Class kickin' butt. Know a kid or teen interested in CrossFit? Join us Tue through Fri at 4pm. Off-season is just around the corner. Want to improve athleticism? Get a leg up on your fitness? And have fun at the same time? Get ready for next season and do more work than your competition at Elevated CrossFit yo!

Today's WOD:

PR Challenge WOD:

Alternating between:

42-30-18 Wall Ball Shots 20# ball, 10' target for men. 16# ball, 8' target for women.

21-15-9 Pullups

There are L2, L1 and L1m scales. Please make sure you record your time and exactly what you used for this WOD for the finals on June 9th!

Sign up for the PR Challenge! Everyone will be doing the WOD on Friday, so there's really no excuse.

Alan representin' strong!

Alan handled the 110 pound per arm farmers carry with ease. Too fast for the camera. Nice work man! I gotta say thanks to Alan for being a great client. Always puts in the work, hates missing days, listens, and works on his goats (read: least favorite skills). He does his homework, and basically eats, lives, and breaths CrossFit. I love it. It definitely shows in his progress and will pay off very soon. Look out for a beast of an Alan coming up soon. Alan 2.0

Today's WOD:

For Time:

There will now be 4 different levels for each WOD: Rx is as prescribed, L2 is intermediate, L1 is beginner/intermediate, and L1 modified (L1m) is beginner. If you can't do the work as Rx'd in the allotted time limit, then do L2. If you can't do the work in the allotted time limit at L2, then do L1, likewise for L1m. If you do not know where you are at, then start at L1m or ask me. THIS IS EXTREMELY IMPORTANT!!! (!!) Please follow the scaling. You are only hindering yourself with a bad mindset by doing too much. Remember = intensity is the independent variable most commonly associated with favorable adaptation to exercise. Intensity means keep moving. Staring at the bar, box, medball, or anything is not intense. Finish the WOD within the time limit, and you know you scaled properly. If you did the WOD 2 minutes faster than anyone else, then next time try a higher level (with my permission). I'm not getting after anyone, I'm just laying down the law from now on. I'm guilty of giving some of you too much work on down days. Just let me know you're not at 100% and that's totally cool to scale down.

J-Dawg after Fran

Today's WOD:

For Time:

Farmers Carry 110#/85#

100 Pushups

Farmers Carry 110/85#

100 Squats

Farmers Carry 110/85#

15 Deadlifts - 315/205#

Sign up for the PR Challenge!

We are proud to sponsor the Live wElle 5k Run this year on May 26th. Please click HERE for more details and to sign up. I want everyone there wearing their ECF t-shirts proud!

Yes, I delayed putting this up on purpose.

Today's WOD:

Fran:

21-15-9

Thrusters 95#/65#

Pullups