March 21, 2018

A. BB Front rack alt step ups x14, 12, 10 reps
B1. SL RDL 3×8 ea
B2. KB plank transfers x12
3 sets of B

For today’s conditioning the goal is UB on all WB sets and FC sets


25 WB
100m FC AHAP
10 T2B + :10 L sit hang

March 20, 2018

A. 8 min to find a heavy Power Clean
B. :30 MX reps BJSD x3
Rest :30 Btw sets


40 DU
10 HR push ups
5 HPC 155/105
10 Burpees

For today’s strength add weight to your clean as

long as form permits..

Choose a weight you can go UB on HPC…sub ring push ups for HR…goal is to complete a round at same pace each time


By Briana Hamilton

Sooooooo this is my first blog post ever, and it may or may not have been more fitting to title this article “What the hell do you know?” referring to myself of course. It may please you to know that I understand not all people enjoy​ sports and CrossFit as much as I do. I think you will appreciate the fact that I realize athletes are oftentimes annoying and over the top, especially on social media. I may have been and/or are one of these annoying individuals at times!

On the flip-side there is one major thing about athletes that I do appreciate: their ability to communicate. Athletes grow up communicating throughout their careers, whether it is with their parents, their coaches, their teammates, or their professors; the list goes on and on.

Communication as a skill is ingrained in athletes for good or for bad. We grow and prosper from all varieties of communication, even unspoken.

Throughout my childhood my mother enrolled me​ in all kinds of sports. She encouraged me to try anything and everything to find “my love for the game,” no matter which “game” that I chose to play. There are many avenues in life that develop communication; ​however, ​I personally inherited my communication skills through team sports like softball and CrossFit.

During high school I was an all-around athlete, excelling in multiple team sports, and started training at CrossFit Spartanburg at the end of my senior year. This training prepared me physically for a successful career as a D-1 athlete for the Florida State Seminoles and professional athlete in both the NPF (National Pro Fastpitch) and the GRID League. I have also ​traveled the world, playing softball professionally overseas; needless to say, being a “team player” is all I know. My communication skills have matured due to these numerous opportunities I have received through team sports.

From August 31 through September 12, 2017, I went to Italy on vacation and the importance of communication was brought to my attention yet again. While there, I got to watch two American opponents/teammates (Jolene and Kelsey) play softball in the Italian professional league for Bussolengo. Watching them learn to communicate with their coaches and teammates through body language despite the verbal language barrier was fascinating. Just like with anything else, their communication improved each day. As a direct correlation of this improved, positive communication, they got better as a whole. I use the word “positive” loosely because even the bad communication​ led to improved performance overall. Bussolengo as a team got better together. The language barrier was always there, but the language gap became smaller and the girls on the field began to move as a collective unit instead of a group of individuals.

While in Italy I was also able to challenge myself and my own communication skills. I was fortunate enough to stumble upon Crossfit B Side in Verona and attended classes for eight out of the thirteen days I was overseas. I felt so welcomed by everyone at the gym, even with the language barrier. I knew enough Italian to communicate with them, and their coaches knew enough English to reach me in return. Crossfit B Side’s head coaches, David and Greg, were amazing! The way they took the time to communicate to their members and the way they guided everyone through movements and workouts was outstanding. One of the Saturdays I actually got to participate in their partner WOD followed by a private snatch session with David and Greg.

They were both so eager to learn new things, and not saying I know everything there is to know about weightlifting, but I had information they had never seen or heard before. This was information they were genuinely curious to see, hear and incorporate. As coaches, we collaborated and improved. We communicated, both successfully and unsuccessfully; we experimented and grew, both as athletes and coaches! We all got better because we left our egos at the door. No one was too headstrong to learn from anyone else. The most important takeaway from this training/learning session was the amount of information we were able to then bring back to our respective communities. Crossfit B Side’s members and Invictus Boston’s members got better because of our communication on this Saturday afternoon.

Communication leads to new beginnings, necessary endings, and fuels continued growth. Through sports, softball and CrossFit in my case, communication is a skill that I have come to appreciate and respect more than I could have imagined. I have learned to communicate with myself and with others around me. Because of these skills, I will never be “bigger than the game”. To me, this means that I will remain humble and will constantly strive to keep learning.

Given all of my personal experiences, I have genuinely learned the importance of good communication. Successful verbal communication has helped sculpt my knowledge and respect for the game itself, but successful non-verbal communication has assisted in understanding the complexities of human interactions on and off all “fields”.

Being able to decipher non-verbal communication has helped me effectively assess social situations and anticipate the needs of people around me. This has made me an overall better human, teammate, and coach. As a CrossFit coach, this means being able to know what the members need as they learn and practice new movements. Other times, this means being able to adapt to coworkers and learning from their teaching styles. I was taught to be a sponge: to soak up and retain as much knowledge as I could.

My goal with this blog is to relate what I have learned through communication, both verbal and otherwise, to my outlook on life. I live by the motto, “never be bigger than the game”. In many ways, we can relate life to “the game,” whether it’s through the lens of a sport or through a career. No matter the challenge, life is ultimately a game we all have to play and we as individuals will play it differently. Life lessons are taught in different ways, but in order to achieve growth and understanding, those lessons must be learned one way or another. Be open to all forms of communication, and be open to these lessons so you can adapt and grow. Isn’t that how “games” like life work?

March 19, 2018

A. Every 3 min x5
2 Thrusters + 3 Front squats from the rack
*Add weight ea set

Use the first 2 rounds of A as continued warm to a MODERATE double by the 5th set..Part B should be UB sets rest 1 min btw

Mondays conditioning should have a “sprint” feel to it..UB load on thrusters and CTB, the 500m row should be slightly faster than your 2K with the 50 cal at the end all out effort…..


For Time
500m Row
12-9-6-3 reps
Thrusters 95/65
50 Cal row