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Photo Of The Day


Wednesday 2014.08.13

Winners are not afraid of losing. But losers are. Failure is part of the process of success. People who avoid failure also avoid success.
— Robert T. Kiyosaki


Workout of the Day
Level 1
Push ups
Ring Rows

5 rounds for quality:
7 Push ups
7 Dips
7 Ring Rows

Run 200m between each round.

Level 2
50, 40, 30, 20 and 10 reps of:
Double unders
Sit ups


  1. Coach Gregg says:

    Let’s play a game…person with a kinky fetish or CrossFit athlete trying to learn double unders? Until your brain learns the coordination, accuracy, agility and balance required for double unders, I’m sure people on the street wonder.

    Good news though! Once you learn them it’s like riding a bike and you’ll not forget how to do them. The skills required for DUs are neurological and require practice. Very basically, your brain has to “rewire” a new movement pattern and learn where your body parts are in space as you complete each rep.

    “Bad news” is the only way to learn them is by doing them, so don’t be afraid to get out there and whip yourself! Some of you might actually even enjoy it…

  2. Bitches! says:

    People ask me how I got double unders…I practiced every day for a year. Basically I played Flight Simulator at NYSC on a break from my job as an Attorney. It’s the only thing that saved me from that life and got me better. Two birds, one stone my friends. Get er done!