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  • CrossFit Firsts…

    If CrossFit is anything, it is at least a time when people are constantly working on something new.  Maybe its a new front squat max. Or getting those damn double unders.  Better yet, the muscle up! ARGH!  And I would bet it isn’t one thing. You can probably reflect on your time doing CrossFit and think of a number of “firsts.” Share them with us. As a coach we have the opportunity to experience many of them with you, but your fellow CrossFitters don’t always have that chance. So in line with sharing some firsts, here is Modig’s own Billie Hartgrove… more

    7 May 2013 by feature

  • CrossFit Modig 24/7 Challenge

    The CrossFit Open is over; its time now for a new challenge. Since one of our goals at Modig is to accommodate everyone on their path of optimal health and wellness, we have decided that our upcoming nutritional challenge will be a bit different then the ones before. This time you will have two options to choose from. In addition, there will be a points system (described below) that balances the need for both the nutritional and physical components. Here is an overview of the “CrossFit Modig 24/7 Challenge.” To determine which option works best for you, there will be… more

    6 May 2013 by news nutrition

  • Yoga Yoga Yoga!

    Come get your mobility on at CrossFit Modig on Sundays 12pm! Enjoy an hour long class with an instructor that is both an avid yogi and CrossFitter!

    2 May 2013 by news

  • You’ve Gotta Walk Before You Can Run

    You’ve gotta walk before you can run. CrossFit is all about intensity right?  No, I’m not talking about the yelling, screaming, dumping weights from overhead, chalking your face, tearing your shirt off and pound on your chest sort of intensity.  I’m talking about measurable intensity – also known as power output.  The more intensity we’re able to pour into a WOD, the more we’ll adapt and benefit from it. But…. Yes, there’s a but.  Two things must be in place before introducing the concept of intensity – sound mechanics and consistency of those mechanics.  We drill this into every athlete’s… more

    24 April 2013 by feature

  • Why Am I Still Broken?

          One mention of the word “paleo” at Modig and you likely are bombarded with people saying “it is seriously life changing!” or “once you go paleo, you never go back!” You probably don’t hear as much from the people that have had success on paleo, but then hit a slump or, worse, never quite get to the point where they can hardly stand to look at a piece of bread or cracker. But those people are much more common than you realize. While eating the paleo lifestyle is often attributed to great things for many, it’s not… more

    20 April 2013 by feature

  • Yoga is Back!

    After a very brief hiatus over Spring Break, yoga at CrossFit Modig is back!  Classes are at 7am on Saturday and Noon on Sunday. Cost is $5, but the benefit is priceless. Enjoy an hour long session with a seasoned yoga instructor, who also comes with a solid CrossFit background. See you there!

    14 April 2013 by news

  • Equal Opportunity Fitness

    “The ‘CrossFit for the masses’ approach will continue to forge unprecedented human performance. Keep watching.”  At the 2008 CrossFit Games, the overall winner, Jason Khalipa, completed chest-to-bar Fran in 3:56 — just under four minutes. 2008′s female champ, Caity Matter, finished the 90 reps of thrusters and chest-to-bar pull-ups in 6:58.Not a single woman in 2008 completed the workout in less than five minutes, let alone four. Linda Leipper won the event with a time of 5:06.Let’s compare those performances to what we’ve already seen on 13.5. On Wednesday night at the Open Live Announcement in Santa Cruz, Calif., Khalipa… more

    9 April 2013 by feature

  • * Last Week of the Open! *

    Week 4  is in the books and this week marks the 5th and final WOD of the 2013 CrossFit Open. The following is a short recap from the Games website. http://games.crossfit.com/article/week-four-books Give it all you got and don’t forget to cheer each other on! David and Tara

    1 April 2013 by news

  • Getting Better at the Muscle Up

    Many of you made it through the wall balls and double-unders last week for Open WOD 13.3 and then came face to face with the dreaded muscle up. Argh! It’s a difficult skill,  and certainly one that even some of the best CrossFit athletes can’t do. Here is a recent post and video from CrossFit HQ on “Getting Better at the Muscle Up” witha drill that can help develop the skill. Enjoy! The hardest part of the muscle-up is neither the push nor the pull. It’s keeping the rings close to the body during the transition to the bottom of the ring… more

    27 March 2013 by feature

  • Eat Your Kale & Lift Heavy!

    Is it possible to get enough calcium with a diet low, or completely void, of dairy products? And does CrossFit, specifically lifting heavy weights, help or inhibit bone density? These are questions that many people unfamiliar with the paleo diet and/or CrossFit ask. It goes back to this paradigm shift in what we’ve always been taught, right? Here is a good blog post from someone in the medical field that does bone density tests and has begun to question some of the questions on their screening form…or at least the reasoning behind the questions. I do a lot of bone density tests… more

    20 March 2013 by feature

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    7 Rounds: Row 300m Work:Rest 1:1

  • 120622

    4 Rounds: 20 KBS 10 Push Jerk Rest :30 Max effort pull u...

  • 120625

    Back Squat x5 4 Rounds for time: Row 400m 25 Games push...

  • 120627

    Clean and Jerk x3+1 21-15-9 reps for time: Front squat ...

  • K-Star Talks Movement for Kids

    CrossFit Modig's kids classes recently kicked off for the su...

  • 120629

    4 Rounds for time: (1Round consists of the follwing) 5 Sna...

  • 120630

    For time: Run 400m 21 Hang cleans Run 400m 15 Hang clean...

  • 120702

    Back Squat x3 AMRAP 10 minutes 7 Thrusters 7 Burpees

  • Beggs’ Blog: Back Squat Mobili...

    Dr. Mike Beggs is a member of CrossFit Modig and owner of Hi...

  • www.mobilitywod.com USE IT

  • 120703

    6 Rounds for time: Row 300m 10 K2E 10 Kettlebell swings

  • 120704

    5 Rounds for time: Run 200m 25 Wall ball shots 10 Box jum...

  • 120705

    Clean x3 +1 Jerk Then 21-15-9 Reps for time: Clean Ring ...

  • 120707

    For time: 100 double unders Run 200 25 KB Swings Run 200...

  • 120709

    Back Squat x5,3,1 Then "Isabel" 135(95) pound Snatch 30 ...

  • 120725

    Kipping Pull up progression For time: Row 1000m 30 Kettle...

  • So You Wanna Succeed, Huh…Prov...

    Thanks to CrossFit Shadyside and Dave Lorenzo on the followi...

  • 120718

    20 minutes to find 1 RM Hang clean (power or squat) Then 3...

  • 120711

    Clean & Jerk 5x2 Heavy but perfect Then "Fran" 21-15-9 r...

  • 120713

    "Grace" For time: 30 Clean (squat) and Jerks (135/95)

  • 120716

    20 minutes to find 1 RM Back Squat Then 3 Rounds for t...

  • 120717

    "Fight Gone Bad" Three rounds for total reps: Wall ball ...

  • 120719

    5 Rounds for time: 10 Ring rows 10 Burpees 15 Kettlebell ...

  • 120720

    Handstand work AMRAP 12 minutes: Run 200m 10 Pull ups ...

  • My Week Off

    CrossFitters push themselves pretty damn hard. Sometimes to ...

  • 120721

    “The Chief” Max Rounds in 3 minutes of: 3 Power Cleans...

  • 120723

    Back Squat 5x5 Then 5 Rounds for time 40 Double unders 1...

  • 120724

    Every minute on the minute for ten minutes complete: 3 Powe...

  • 120726

    4 Rounds for time: 5 Deadlifts 10 Box jumps 20 Push ups

  • 120727

    Snatch Then For time: 21 Hang cleans 50 Sit ups ...

  • 120728

    For time: Run 400m 42 Wall ball shots 21 Burpees ...

  • 120804

    For time: Row 50 Cal 150 Double unders Run 800m

  • 120730

    Back Squat x10 3x15 Back Ext. 3x20 GHD sit ups 2x M...

  • 120807

    Max rep Ring dips 15 Minute AMRAP 20 Med Ball Sit ups ...

  • CrossFit Modig Nutritional Challenge...

    Hello CrossFitters! It's that time again when we set up a nu...

  • 120731

    Muscle up progression/Ring work AMRAP in 10 minutes of: ...

  • 120801

    Snatch 7x3 One Minute On…One Minute Off…for 10 minute...

  • 120802

    Take 10 minutes to find max height box jump Then 3 Rou...

  • 120803

    15 minutes of Hanstand skill work Every minute on the min...

  • 120806

    Back Squat x8 Then 3 Rounds for time: 10 Deadlifts ...

  • 120808

    Find one rep max Snatch (full squat) Then 3 Rounds for...

  • Double Your Unders, Double Your Fun

    If you've done a WOD at CrossFit Modig recently, you've like...

  • 120809

    For time: Row 800m 25 Toes to Bar Run 800m 50 Hip extens...

  • 120810

    4x Max Effort Handstand push ups Then Every minute on...

  • 120811

    For time: 50 Wall ball shots 25 Box jumps Run 250m 25 Bo...

  • 120813

    Front squat x5 Then For time: 250m Walking lunges 2x Max...

  • 120914

    5x 1 Snatch pull + 1 Hang power snatch + 2 Overhead squats ...

  • 121001

    Back Squat Max Accessory work

  • 121016

    12 minutes handstand work For time: Run 1 mile 40 C2B Pul...

  • Blueberry Stuffed Sweet Potato Break...

    The paleo challenge might be over, but the whole goal is to ...

  • 121101

    Handstand Skill work For time: 1000m Row 20 GHD sit ups...

  • Recipe Alert – Creamy Avocado ...

    The paleo challenge is officially on at CrossFit Modig. And ...

  • 120814

    For time: 20-15-10-5 Ring Row Push press --perform 5 bur...

  • 120815

    4x Max Hand stand push ups For time: Row 1500m 50 Kettl...

  • 120817

    AMRAP 12 minutes Run 250m 25 Double unders

  • 120818

    "Karen" For time: 150 Wall ball shots *compare to 111217

  • *Recipe Alert – Spinach Sweet ...

    Eggs are awesome. If you're eating paleo, they are one of th...

  • 120820

    Front squat x3 Then 3 Rounds for time: 20 Power cleans 3...

  • 120821

    3x Max Ring dips Then 3 Rounds for time: Run 100m ...

  • 120822

    3x5 Overhead squat (absolutely perfect) AMRAP 12 minutes:...

  • 120831

    Snatch x3 3 Rounds for reps: 90 seconds work/30 second...

  • *New Recipe – Sun Dried Tomato...

    This recipe is guaranteed to make your mouth water just read...

  • 120823

    For time: Row 500m (all out) 4 rounds of 20 Kettleb...

  • 120824

    Squat snatch x5 Then 4 Rounds for time: Run 250m ...

  • 120919

    Clean x5 55,63,70,77,85% 3 Rounds for time 7 Push J...

  • 120825

    3 Rounds for time: 10 Deadlifts 15 Pull ups 20 Box ...

  • 120827

    Front Squat max AMRAP 10 minutes: 7 Ground to overhead...

  • 120828

    Ring Dips x15 21-15-9 reps for time: Push press Pul...

  • * Recipe Alert – Paleo Snacks!...

    Snacking and eating paleo is sometimes a bit of a challenge....

  • 120829

    For time: Run 800m 10 Hang cleans 15 Toes to bar ...

  • 120830

    Good morning x10 For time: 50-40-30-20-10 Double under...

  • 120901

    For time: Run 800m 25 Burpees Row 800m 25 Burpee...

  • We are open Labor Day. Open Gym hour...

  • 120903

    For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps...

  • 120904

    10-15 Minutes Handstand work "Grace" For time: 30 C...

  • 120913

    Justin Ferris' Bye Bye WOD 2 Rounds for time: 60 Doubl...

  • * News – Paleo Conference Este...

    A Practical Guide to Paleo September 29, 2012 9:30am - 5...

  • 120905

    20 Minutes to find Deadlift Max For time: Run 800m ...

  • 120906

    Squat snatch x1 4 Rounds for time: 10 Box jumps 15 ...

  • 120907

    3 Rounds for time: 15 Thrusters 15 Pull ups

  • 120908

    For time: Run 400m 21 Hang cleans Run 400m 15 Ha...

  • 120910

    Back Squatx x3 AMRAP 10 minutes: 10 Box Jumps 10 Pu...

  • The Stress Post – Read It!

        This was posted last year and now is...

  • 120911

    Handstand push ups/handstand hold/handstand walk For time...

  • 120912

    Hang Squat Clean x3 5 Rounds Row 250m (sprint) Work...

  • 120915

    5-5-5-5-5 reps for weight of the following Barbell Comple...

  • Survival of the Fittest: The Future ...

    Earlier this week the following article was posted by the Hu...

  • 120917

    Back Squat x5 55,56,70,77,85% See CFM Blackboard for b...

  • 120918

    Muscle up transition work 21-15-9 reps for time: Pull ...

  • 120928

    Push press x3 63,70,77,85,93% Tabata mash up Ring Dips ...

  • 120920

    15 minutes Double under practice 4 Rounds for time: 10 Dea...

  • 120921

    Push press x5 55,63,70,77,85% Please see blackboard for ...

  • 120922

    AMRAP 15 Minutes: 10 Hand release push ups 15 Kettlebell s...

  • 121002

    10 minutes Double under work For time: Row 1000m 10 Bur...

  • 120924

    Back Squat x3 63,70,77,85,93% 5 Rounds: :30 Max rep Thr...

  • 120925

    4 Rounds for time: 10 Squat snatch 10 Box jumps 10 Burpee...

  • 120926

    Clean x3 63,70,77,85,93% 4 Rounds (with a partner) Row ...

  • 121005

    Push Press x1 4 Rounds for time: 10 Power Snatches 50 D...

  • 120927

    "Helen" 3 Rounds for time: Run 400m 21 Kettlebell swings ...

  • 120929

    For time: Sprint 250m 30 Ground to overhead Sprint 250m ...

  • 121009

    AMRAP in 20 minutes of: 400m Run 20 Pull ups 30 Push ups ...

  • * 2nd Annual Barbells for Boobs Even...

    Its that time of year again. CrossFit Modig will once again ...

  • 121010

    Press x3 In 12 minutes complete: 100 Double-Unders ...

  • 121123

    Push press x3 For time: Row/Run 400m 9 Cleans Row/Run 40...

  • 121011

    3 Rounds for time: Row 400m 16 Wighted step ups Run 400m

  • 121003

    Clean x1 3 Rounds for time: 15 Hang power cleans 25 Ket...

  • NEW!! Modig Member Profiles

    As CrossFit Modig celebrates its 1 year anniversary, it seem...

  • 121004

    AMRAP in 15 Minutes: 10 Pull ups 10 Box Jumps Run 250m

  • * News – Barbells for Boobs &#...

    CrossFit Modig Members, October is National Breast Cancer...

  • 121013

    5 Rounds for time: 6 Clean and jerks 20 Lateral jumps

  • 121006

    2 Rounds for time: 25 GHD Sit ups 15 Knees to elbows 25 B...

  • 121008

    Power Clean x3 For time: 5 Push press 10 Box jumps 15 Ke...

  • 121018

    15 minutes Ring work 3 Rounds for time: Row 500m 75 Doubl...

  • * New Recipe – Pumpkin Apple S...

    Waffles and pancakes and french toast have turned into "brea...

  • 121012

    Front Squat x3 30-20-10 reps for time Pull ups Kettlebe...

  • 121015

    Front Squat x3 2 Rounds for time: 20 Hand release push u...

  • * REMINDER: Barbells for Boobs Octob...

    REMINDER! Barbells for Boobs will happen at CrossFit Modi...

  • 121025

    Hollow Rock practice For time: Row 1000m 50 Kettlebell ...

  • 121017

    Power Clean x3 5 Rounds for time: 3 Hang power cleans 6...

  • 121026

    Press x3 Max rounds in 3 minutes of: 3 Snatch 6 Push ups ...

  • 121019

    Press x3 4 Rounds for time: 15 Pull ups Run 250m 20 Wall...

  • 121020

    Barbells for Boobs Fundraiser WOD "Grace" Clean and Jerk ...

  • 121022

    Front Squat x3 10 Minute AMRAP 10 Thrusters 10 Burpees

  • 121031

    Power Clean x1 3 Rounds for time: 250m Sprint 10 Squat cl...

  • 121023

    For time Run 250m 21-15-9 reps: Box jumps Toes to bar R...

  • 121024

    Power Clean x3 3 Rounds for time: Run 250m 21 Pull ups ...

  • * New Modig Member Profiles Soon to ...

    As promised, we will be doing member profiles periodically -...

  • 121027

    4 Rounds for time: 20 Wall Ball shots 50 Double unders

  • 121029

    Front Squat x1 Then: 1 Minute max rep Hang power snatch R...

  • Deadlifts. Where Have They Gone?

    If you've ever wondered why we don't use the deadlift more i...

  • 121106

    3 Rounds for time: 20 Ring Dips 20 Box jumps 20 Kettlebel...

  • 121030

    10-to-1 Pull ups Burpees Kettlebell swings

  • 121102

    10 Min AMRAP 20 Push press 50 Double unders

  • 121105

    Back Squat x3 Partner WOD 4 Rounds Partner 1- Row 300m P...

  • 121115

    5 Rounds: Run 250m 25 Double unders

  • November Modig Member Profile!

    Drum roll please...this month we are profiling one of CrossF...

  • 121107

    Hang squat clean x3 AMRAP 7 minutes: 3 Thrusters 3 Pull u...

  • 121108

    3 Rounds for time: Row 1000m 20 Leg raises 15 Hip extensi...

  • 121109

    Press x1 5 Rounds for time: 5 Split jerks 15 Burpees

  • 121110

    12 Minute AMRAP 5 Cleans 10 Toes to Bar 200m Row

  • 121120

    3 attempts to establish fastest 400m row 10 Rounds for ti...

  • 121112

    Back squat x3 3 Rounds: 25 Lunges 15 Pull ups 25 Hand re...

  • 121113

    Handstand skill work Tabata: Row Wall ball Sit up Mount...

  • 121114

    Hang Squat clean x3 Alternating exercises every minute one ...

  • Sit A While

    Rest days are important, aren't they? What about a rest week...

  • 121116

    Push press x3 4 Rounds for time: 5 Snatch 10 Pull ups 5 ...

  • 121205

    Hang squat clean x1 3 Rounds for time: 15 Toes to bar Row...

  • 121117

    3 Rounds for time: Run 250m 25 Wall ball shots 25 H.R. Pu...

  • 121119

    Back squat x3 For time: Run 250m 21 Barbell lunges 21 La...

  • 121128

    Hang squat clean x3 2 min ME Row for Calories -rest 1 mi...

  • * Holiday Hours – Click Here f...

    Happy Thanksgiving! We will have a modified schedule this...

  • 121121

    Hang squat clean x3 10 minute AMRAP 5 Hang power snatch 7...

  • 121124

    5 Rounds: 1 minute max reps at each exercise Ground to ove...

  • 121126

    Back squat x3 4 Rounds for time: Row 300m 20 Wall ball 1...

  • 121204

    20-15-10-5 reps for time: Pull ups Sit ups Push press

  • Super Simple Recipes

    Thanksgiving. Check. Possible weight gain? Check. The holida...

  • 121127

    OHS Skill/Practice 3 Rounds for time: 15 Power snatch 1...

  • 121129

    4 Rounds for time: Run 500m 10 Handstand push ups

  • 121130

    Push press x3 5 Rounds for time: 15 Kettlebell swings (Rus...

  • 121201

    4 Rounds for time: Run 250m 5 Hang power cleans 25 Latera...

  • December Modig Member Profiles!

    Happy December Modig Hope you're enjoying the beautiful C...

  • 121203

    Back squat x1 3 Rounds for time: Run 400m 25 Walking lung...

  • 121211

    3 Rounds for time: Row 300m 10 Snatch 20 Pull ups

  • 121214

    4 Rounds for time: Row 400m 10 Kettlebell swings 25 Push ...

  • CrossFit Modig involved in upcoming ...

    Hey Al We've had a number of members express increasing i...

  • 130107

    15 minutes to work up to a heavy but perfect Hang squat sn...

  • 130116

    Snatch AMRAP 10 minuntes 10 Hand release push ups 20 box ...

  • What is a CrossFitter?

    This was shared on the Facebook page this morning of one of ...

  • 121215

    For time: 100 Double unders 3 cycles of- 6 Hang power cle...

  • 121206

    3 Rounds for time: 5 Power snatch 3 Cycles of Cindy: 5 Pu...

  • 121207

    Push press x1 4 Rounds for time: 20 Wall ball shots 15 Bo...

  • 121217

    Back squat x5 10 Minute AMRAP: 7 Thrusters 10 Pull ups

  • 121208

    2 Rounds: 4 minute Max meter row 4 minute AMRAP- 5 Power c...

  • 121210

    3 Rounds for time: 20 Front squats 30 AbMat sit ups 40 Do...

  • The Clock Is Ticking

    Okay CrossFit Modig...the clock is ticking. December 31, 201...

  • 121212

    4 Rounds for time: 5 Power cleans 20 Burpees

  • 121221

    5 Rounds for time: 12 Hang squat cleans 21 Double unders ...

  • 121213

    For time: 5 Lateral box jumps 10 Wall ball shots 10 Lat...

  • A Case for Baby Steps

    The following is an interesting read from Everyday Paleo. En...

  • 121222

    For time: 50 Wall ball shots 25 box jumps Run 250m 25 Bo...

  • 121218

    OHS skill work For time: 1 minute max Toes to bar -no res...

  • 121219

    Snatch x5 In teams of 2: Row 8000m for time Partition...

  • 121220

    4 minutes ME Burpee Box Jumps *Rest 2 minutes. 4 minu...

  • 121226

    Back squat x5 "Jacki" For time: Row 1000m 50 Thrusters...

  • 130105

    E.M.O.M. 2 Power clean For time: 15 C2B Pull-ups 50 Spli...

  • Good Video – Creating a Stable...

    Hey Modig! Another great video by MobilityWOD...this one ...

  • 121227

    15 min. Hand Stand skill work Then 3 minutes ME Double-Und...

  • CrossFit Modig Competing – 201...

    Members of CrossFit Modig are headed to Glenwood Springs on...

  • 121228

    For time: 3 rounds 12 Hang power snatch 28 Kettlebell swi...

  • 121229

    For time: Row 750m 30 GHD sit ups 50 Wall ball shots 30 ...

  • 121231

    15 Min work up to a heavy hang clean 3 Rounds for time 1...

  • 130110

    3 Rounds for time: Run 400m 25 Hip extensions 75' Farmer ...

  • Happy New Year CrossFit Modig!

    2013 is here. Whether or not you believe in making resolutio...

  • 130102

    Back squat x5 AMRAP 12 minutes Row 200m 10 Kettlebell s...

  • 130213

    Snatch x 2 Please see board for WOD details

  • 130214

    4 Rounds 400m row 10 Hip Ext. 20 goblet squats Rest 1 mi...

  • 130215

    Ring dips x10 For time: 30 Hand release push ups 30 Wall ...

  • 130103

    3 Rounds for time: 7 Hang Power Cleans 15 Ring dips 50...

  • 130104

    15 Min work up to a heavy jerk 4 Rounds for time: 12 Burpe...

  • 130108

    4 rounds for total working time of: 8 Hang Squat Clean to...

  • 130109

    Back Squat 10 rounds: 30 second max calorie row 30 second...

  • 130111

    Push press x5 E.M.O.M 5 Power Snatch 10 Burpees -Snatch ...

  • What is the pull that bad food has o...

    Once you lay the neural circuitry down in your brain, the ...

  • Saturday Morning Yoga at CrossFit Mo...

    Greetings Modig Beginning Saturday January 19th, we will ...

  • 130114

    Back Squat 3 Rounds for time: 20 Barbell lunges 20 Push p...

  • 130123

    Hang snatch x2 3 Rounds for time: Run 400m 15 Pull ups 5...

  • 130115

    For time: 21-15-9 Cal Row Deadlifts Pull ups

  • 130117

    15 minute AMRAP: 5 Power cleans 10 Toes to bar 15 Goblet ...

  • CrossFit Modig Nutritional Challenge...

    CrossFit Modig, We will be holding another 30 day nutriti...

  • 130118

    Split jerk 7x2 For time: Row 1000m 100 double unders 50 ...

  • 130119

    For time: 30 Hand stand push ups 40 Pull ups 50 Kettlebel...

  • 130121

    Back Squat 3 Rounds 1 minute work/30 sec. rest for max rep...

  • Workout Nutrition – An Attempt...

    Workout nutrition is a common question in the CrossFit commu...

  • 130221

    5 Rounds for time: 5 Power cleans 10 Russian twists (R/L=1...

  • 120301

    7 rounds for total Wall balls of: 2 minutes to complete- ...

  • Why Grains Are Killing You

    CrossFit Modig's 30 day "Eat Clean" challenge begins this Sa...

  • 130122

    4 Rounds for time: Run 250m 3 sets of -1 squat clean, 1 ...

  • 130124

    For time: 25 Hip extensions 50 V-ups 25 Knees to elbows ...

  • 130125

    Jerk 7x2 AMRAP in 10 minutes: 7 Thrusters 7 Burpees *com...

  • 130126

    For time: Run 1 mile 20 Box jumps 40 Pull ups 20 Box jum...

  • 130128

    Back squat- Heavy single (Max) AMRAP 10 minutes: 7 Ground ...

  • 130228

    3 Rounds for time: 5 Front squats 15 Knees to elbows 30 M...

  • Carrots and Sugar – How Do The...

      Just because it's a vegetable, doesn't mean it doe...

  • 130129

    Open Skill work For time: Row 1500m 50 Kettlebell swing...

  • 130130

    Clean and Jerk- Heavy Single (Max) 5 Rounds for time: 8 Ha...

  • 130131

    Open Skill work 4 Rounds for time: 10 Pull ups 20 Sit ups...

  • Whole30 – Pass it Along

    We are a few days into the 30 day eat clean challenge...and ...

  • 130201

    For time: 10 Hand stand push ups 20 Toes to bar 30 Burpee...

  • 130204

    Front Squat x5 One Minute On…One Minute Off…for 10 minu...

  • 52 Card Pickup – Paleo Style

    You know the game "52 Card Pickup," right?  I’m in cha...

  • 130205

    Open Skill work 3 Rounds: Row 300m 15 Box jumps (step dow...

  • 130206

    Snatch 7x2 12 minute AMRAP 10 V-ups 10 Hang squat clean t...

  • 130222

    Push Press- Heavy single E.M.O.M. 7 minutes 3 Push press a...

  • 130207

    For time: Row 1000m 2x 10 Burpees 20 Toes to bar 40 Jum...

  • 130208

    Push press x5 For time: ME Ring dips -No rest 4 Rounds: ...

  • 130209

    12 minute AMRAP 100 Wall balls 75 Double unders 30 Pull u...

  • 130211

    Front Squat x5 3 Rounds for max reps 1 Minute Row (cal) 1...

  • 2013 CrossFit Games – Stay Tun...

    Alright CrossFit Modig - the Open starts March 6th. Below is...

  • 130212

    Record total Burpees and total reps of amraps: 1 minute M...

  • 130216

    4 Rounds for time: Run 250m 5 Hang power cleans 15 Knees ...

  • 130218

    Front squat- Heavy single 10 to 1 Thrusters -On the minute...

  • 130219

    Open Skill In 12 minutes, complete: 100 Double unders t...

  • 130220

    Snatch (any style) Heavy single 3 Rounds for time: 400m Ro...

  • 130223

    For time: Row 1000m 25 Hip extensions 50 Med ball clean w...

  • 130225

    Back squat x10 For time: 10 Hang squat cleans 20 Burpees ...

  • 130226

    Open Skill For time: Row 500m all out -no rest 3 rounds ...

  • 130227

    Deadlift x5 4 Rounds for time: 15 Hand Release push ups 2...

  • * CrossFit Open & Other Competi...

    Modig There are a lot of fun things happening over the ne...

  • 130302

    5 rounds for total reps of: 1 min. to complete 5 Power Cl...

  • I’m Competing in the CrossFit ...

    43 members of CrossFit Modig have signed up for the 2013 Cro...

  • 130319

    For time: Run 400m 21-15-9 Hang power clean Ring dips R...

  • CrossFit Games – Best Video Ev...

    The 2013 CrossFit Open starts this week and it's shaping up ...

  • 130304

    Back squat x8 10 to 1 Barbell lunges Sit ups Kettlebel...

  • 130305

    Open Skill WOD: Row max cal in 3 minutes -rest 1 minute ...

  • 130306

    Deadlift x5 For time: 15 Power snatches 50 Push ups 15 P...

  • 130308

    Workout 13.1 17 minute AMRAP of: 40 Burpees 30 Snatch, 7...

  • 130309

    With a partner, complete the following for time: Row 2000m ...

  • 130311

    Back squat x6 AMRAP 10 Minutes: 3 Hang Clean to Thrusters ...

  • 130312

    3 Rounds for time: Row 20cal 20 Kettlebell swings 20 Pull...

  • 130329

    WOD 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-ba...

  • 130313

    Deadlift x5 For time: Run 750m 50 Sit ups 25 Push ups R...

  • 130315

    Workout 13.2 10 minute AMRAP of: 5 Shoulder to overhead, 1...

  • 130316

    For time: 25 GHD Sit ups Run 400m 25 Pull ups Run 400m ...

  • 130318

    Back Squat x3 21-15-9 Reps for time: Pull ups Kettlebell ...

  • 130326

    Open skill For time: 25 Cal row 25 Lunges 25 KB 25 Box ...

  • 130320

    Deadlift x3 3 Rounds for time: 12 Deadlifts 9 Front squat...

  • Eat Your Kale & Lift Heavy!

    Is it possible to get enough calcium with a diet low, or com...

  • 130323

    Partner WOD 4 Round for time and max reps: Row 300m Max r...

  • 130325

    Back squat x5 21-15-9 Reps for time: Push jerk Med ball s...

  • 130327

    Deadlift- Heavy single 10 minute AMRAP: 5 Ground to overhe...

  • 130405

    CrossFit Games Open 13.5 Complete as many rounds and reps...

  • Getting Better at the Muscle Up

    Many of you made it through the wall balls and double-unders...

  • 130408

    Front squat x5 5 Rounds for time: 7 Power cleans 50 Doubl...

  • 130330

    2 Rounds for time: Run 400m 30 Wall ball shots 20 Kettleb...

  • 130409

    Open Skill 5 Rounds for time: Row 250m 15 Kettlebell swin...

  • 130401

    Front Squat x5 3 Rounds for time: 20 Barbell lunges 20 La...

  • * Last Week of the Open! *

    Week 4  is in the books and this week marks the 5th and fin...

  • 130402

    For time: 15 Burpees 5 Hang power cleans 25 Pull ups 10...

  • 130403

    Snatch + Overhead squat 5x2+2 Then: 1 min Double Unders ...

  • 130406

    For time: Row (or run) 400m 21 Deadlifts Row (or run) 400...

  • 130417

    Snatch + Overhead squat 5x2+2 For time: 15 Thrusters 30 K...

  • Equal Opportunity Fitness

    "The 'CrossFit for the masses' approach will continue to...

  • 130410

    Snatch + Overhead squat 5x2+2 For time: 50 Wall ball shots...

  • 130411

    Row/Run 1000m 3 Rounds: 15 Ring dips 30 AbMat sit ups Ro...

  • 130412

    Jerk 5x2 3 Rounds for time: 10 Push press 20 Pull ups 30...

  • 130413

    For time: Run 400m 21 Hang cleans Run 400m 15 Hang clea...

  • 130430

    AMRAP 14 minutes: Run250m 40 Squats 20 AbMat sit ups

  • Yoga is Back!

    After a very brief hiatus over Spring Break, yoga at CrossFi...

  • 130423

    4 Rounds for time: 12 Deadlifts 50 Double unders

  • 130415

    Front squat x5 8 Minute AMRAP: 7 Strict pull ups 15 Hand ...

  • 130416

    12 Minute AMRAP 7 Hang Power Cleans 14 Burpees 21 Latera...

  • 130418

    For time: Row 500m 50 Double unders Row 400m 40 Double u...

  • 130419

    Jerk x2 Please see blackboard for workout details

  • Why Am I Still Broken?

          One mention of the word "paleo...

  • 130420

    15-12-9 Power snatch Pull ups -Run 250m after each round...

  • 130422

    Front Squat x3 10 minute AMRAP 5 Handstand push ups 10 Bo...

  • You’ve Gotta Walk Before You C...

    You’ve gotta walk before you can run. CrossFit is all a...

  • 130424

    Snatch x2 3 Rounds for time: 20 Push press 10 Burpees 20...

  • 130425

    For time: Run 800m 75 AbMat sit ups Row 800m

  • 130426

    Jerk x2 AMRAP 5 minutes: Clean Jerk *compare to 111202

  • 130427

    4 Rounds for time: Run 250m 25 Wall ball shots 15 Pull up...

  • 130507

    Open Skill AMRAP 10 minutes Run 250m 15 Pull ups

  • 130429

    Front Squat Max 3 Rounds for time: 10 Power cleans 25 Han...

  • 130501

    Snatch- Heavy single For time: 30 Push Press 30 Box Jump...

  • 130502

    3 Rounds for time: Row 500m 10 Deadlifts

  • 130510

    Press x5 21-15-9 reps for time: Hang power snatch Toes to...

  • Yoga Yoga Yoga!

    Come get your mobility on at CrossFit Modig on Sundays 12pm!...

  • CrossFit Modig 24/7 Challenge

    The CrossFit Open is over; its time now for a new challenge....

  • 130506

    Back squat X5 Tabata: Kettlebell swings Double unders Si...

  • CrossFit Firsts…

    If CrossFit is anything, it is at least a time when people a...

  • 130508

    Clean & Jerk x2 3 Rounds for time: 15 Hang power cleans 1...

  • 130517

    Press x5 21-15-9-15-21 reps fo time: Wall ball shots (20/1...

  • 130509

    Open skill 3 Rounds for time: Row 400m 12 Box jumps 21 R...

  • 130511

    For time: 30 GHD sit ups 40 Wall balls Run 500m 30 Pull ...

  • 130520

    Back squat x5 8 rounds for fastest split: Row 250m *com...

  • 130513

    Back squat x5 10 minute AMRAP: 5 Power cleans (155/105) 1...

  • 130514

    Open Skill For time: Row 1000m 70 AbMat sit ups 50 Front...

  • 130515

    Clean & Jerk x2 4 Rounds for time: Run 250m 7 Power snatc...

  • 130516

    Open Skill AMRAP 12 minutes: 50 Double unders 7 Burpees (...

  • 130518

    For time: Run 250 m 10 Hand stand push ups 20 Pull ups R...

  • 130521

    Open Skill EMOM 10 minutes: 4 Thrusters (135/95) Max Doub...

  • 130522

    Clean & Jerk 7x1 1 Minute on 1 minute off: 8 Minutes- 30 K...

Modig Lifestyle

  • CrossFit Firsts…

    If CrossFit is anything, it is at least a time when people are constantly working on something new.  Maybe its a new front squat max. Or getting those damn double unders.  Better yet, the muscle up! ARGH!  And I would bet it isn't one thing. You can probably reflect on your time doing CrossFit a...

  • You’ve Gotta Walk Before You Can Run

    You’ve gotta walk before you can run. CrossFit is all about intensity right?  No, I’m not talking about the yelling, screaming, dumping weights from overhead, chalking your face, tearing your shirt off and pound on your chest sort of intensity.  I’m talking about measurable intensity - al...

  • Why Am I Still Broken?

          One mention of the word "paleo" at Modig and you likely are bombarded with people saying "it is seriously life changing!" or "once you go paleo, you never go back!" You probably don't hear as much from the people that have had success on paleo, but then hit a slump or, ...

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Categories

  • 130522

    Clean & Jerk 7x1 1 Minute on 1 minute o...

  • 130521

    Open Skill EMOM 10 minutes: 4 Thruster...

  • 130520

    Back squat x5 8 rounds for fastest spli...

  • 130518

    For time: Run 250 m 10 Hand stand push...

  • 130517

    Press x5 21-15-9-15-21 reps fo time: W...