Month: December 2013


Our Apple TV screensaver is you.

After two minutes of face-melting heavy metal, our Apple TV set-up at home dips into a giant folder of CrossFit 204 photos dating back to 2008. Most of you are in there, and I’ll get the rest of you soon.

We lose hours watching the images of you getting stronger. I can remember just about every workout, even the ones that happened in another gym or garage a long time ago.

Crystal and I will regularly just sit there spouting strings of “that was” and “I remember that.” In more than 1,400 photos, we watch the history of the gym on many nights. We laugh about funny moments, recall particularly horrible but fun workouts, and marvel at the physical transformations obvious over five years of photos.

Some of the people in the pictures are gone, but their images remain, and so does our memory of the effort they put in.

Other people are still with us, and when their pictures appear, I usually add up the weight on the bar and compare it to the loads they lift today. Many look different. More powerful and stronger, but also more confident.

One of the first workouts in the new space.
One of the first workouts in the new space.

Some people appear in a host of photos, those who have been with us from the very beginning. Their transformation has been the most dramatic of all.

We get lost in the photos on many nights, and we wanted to share that experience with you. There will be soon be a digital photo stream in the lobby, with all our pics scrolling by.

Sit down after your workout and have a look. Talk about the workouts you remember and ask your friends about the ones you don’t. Watch the progression as people literally change before your eyes. Take a look at some the shots and then look at your fellow members: they really aren’t the same people in many cases. Watch for yourself. You’ve changed, too.

And as the burpees, thrusters, snatches and PRs roll by, take a second to remember those who came, those who sweated, and, most importantly, those who conquered. And those who still conquer.

Buddies: Marty and Nila.
Buddies: Marty and Nila.

We hope you enjoy the images as much as Crystal and I do when Apple TV throws you across our screen as we argue about whether to play Mumford and Sons or Megadeth.

Smashed-face gremlin is one of the official CrossFit 204 mascots. Best of luck to the team at FrostFit!
Smashed-face gremlin prefers a loose fit. Baggy is in in 2014.

We’ve had a number of requests for 204 hoodies, so we’re going to be placing another order in the New Year.

The price will be around $100, and it will be determined by the amount of interest. If we get a lot of interest, we’ll get a discount on our order.

As far as sizing goes, ask your classmates of similar size what cut worked for them.

If you’re interested in a hoodie for yourself or a loved one, email with your size. Once we get a critical mass of people, we’ll finalize the price and place the order.

As always, thanks for representing the gym!

The sumo deadlift high pull is driven by the hips, not the arms. Focus on snapping your hips to elevate the bar.
The sumo deadlift high pull is driven by the hips, not the arms. Focus on snapping your hips to elevate the bar.

In Quad We Trust

5 2-minute rounds of:

Row 250 meters
Max front squats (135/95 lb.)
Rest 2 minutes

Rest as needed

Gym-Nasty and Gym-Nasty+


Handstand walk: 5 minutes

Sumo deadlift high pull 10-10-10-10 (95/65)

Reconnect with the movement and make sure you are driving with the hips and shrugging the shoulders rather than yanking with the arms.

Turkish get-up crunches – 3 sets per arm

Welcome back!
Welcome back!

As many rounds as possible in 10 minutes of:

10 burpee box jump-overs (24/20)

20 sit-ups

Rest 2 minutes

As many rounds as possible in 5 minutes of:

10 jump squats

12 hollow rocks


5 rounds of:

10 dumbbell thrusters (55/35 lb.)

12 box jumps (24/20 inches)