04242018- Deadlift/Swing/Cardio


Did you see Sunday's blog post about the 28 Day Set for Summer Nutrition Challenge? Check it out here if you missed it. We want to keep quality high and everyone will have a before and after testing so there are a limited number of spots available. 

Workout of the Day:

Part A:
Every 4 minutes for 3 rounds: 
10 Unbroken Deadlifts
Max Distance Row/Bike/Ski until 2:00

Rest 5 minutes after Part A

Part B:
Every 4 minutes for 3 rounds:
20 Unbroken Russian Kettlebell Swings
Max Distance Row/Bike/Ski until 2:00

Rest 5 minutes after Part B

Part C:
Ten minutes to cycle through for quality:
Sandbag Hold x 45-60 seconds
Push Ups x 10-20 reps
L-Sit x 10-20 seconds or Elbow Plank x 30-45 seconds

Set for Summer 28 Day Nutrition Challenge


When meeting with all of you for goal setting nearly everyone has a goal that is related to looking good, moving well and feeling better. There is one element that can unlock all of these: nutrition! As you can see from the "CrossFit Pyramid" nutrition is the base of support upon which we build all of the other elements. So, whether you want to improve your pull ups, look good in a swimsuit or have more energy it is time to start taking your nutrition seriously. 

We have run "amateur" challenges in the past but for the first time we have a professional coach on board to help us. Coach Sam is a Precision Nutrition certified coach. She has experience as a client with Working Against Gravity and has already established her nutrition coaching business. She is going to be leading us in a 28 Day Set for Summer Nutrition Challenge. 


28 Days is enough time to start seeing your body composition change and improve your results in the gym. But, more importantly by working with a coach you will be able to develop habits and a relationship with food that will be beneficial far beyond the 28 days. There is a lot included in this challenge:

  • A kick off seminar with challenge information and time for question and answer
  • An initial biometric testing (weight, bodyfat percentage, measurements) and goal session setting with Coach Sam 
  • Access to a private Facebook group for support and accountability
  • E-mail support
  • Final biometric testing and "next steps" consultation

Cost for the challenge is $89 and Sam has agreed to take on the first ten to commit to the challenge. All you have to do is e-mail marcus@crossfit414.com and say you are in. I will then link you to a scheduling page for your intial testing. 

04212018- Partner Saturday


There is a chance the plumbing may be shut off tomorrow morning. Please try to take care of business before coming to the gym. 


Rotate through:

Tempo Good Morning x 8 reps

Ring Dip Practice

Bodysaw x 30 seconds

Workout of the Day:

With a partner, complete as many rounds as possible in 30 minutes of:

50 cal Row

75 Dumbbell Push Press

25 10 yard Shuttles

75 Med Ball Cleans

50 cal Ski/Airdyne

04182018- How to Grocery Shop on a Budget

Dumbbell Hang Clean and Jerks and Overhead Carry #crossfit #cf414

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How to Grocery Shop on a Budget from YTB Nutrition

Today I’d like to share my tips for grocery shopping on a budget. These are the tricks I’ve been using for years to help me keep my weekly grocery bill low.

  1. Always make a list. Planning ahead and sticking to your list ensures that you don’t get tempted by everything in the store. When I decide what I’m going to make for the week I always check what’s on sale and try to plan my recipes around those items which also saves dollars. An added bonus is that making a list saves me time once I’m actually in the store so that I just get exactly what I need and get out rather than aimlessly wondering around the store.
  2. Shop the perimeter of the store. Most grocery stores are set up to have produce and meats around the outside and packaged/processed foods in the middle. Sticking to primarily buying fruits, vegetables, and meat has saved me a ton of money over the years. Not only is produce typically cheaper but you can buy exactly how much you actually need whereas a lot of packaged foods are larger and can be wasted.
  3. Never shop hungry. This might seem silly but this one is huge! Always try to plan your grocery store trips for a time after you’ve just eaten a meal or snack. If you’re hungry while shopping you’re more inclined to start picking up random stuff that you don’t really need so always go with something in your stomach.

I hope you find these tricks useful the next time you make a grocery run!


Every minute on the minute x 2 sets: 2 Tall Cleans

Every 90 sec x 2 sets: 2 Hip Cleans

Every 2 minutes x 4 sets: 2 Mid Hang Cleans

Workout of the Day:

With a partner:

From 0:00-5:00:

Row as far as Possible

From 5:00-10:00:

Max Power Cleans (155/105 lbs)

From 10:00-15:00:

Row as far as Possible

From 15:00-20:00:

Max Burpees facing the Barbell

04162018- AMRAP3s

Saturday Partner Sit Ups #crossfit #cf414

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Tempo Back Squat- 4 x 6 at 32X1 Tempo

Workout of the Day:

3 cycles of:

Complete as many rounds as possible in 3 minutes of:

5 Strict Pull Ups

15 Wall Ball

rest 1 minute

Complete as many rounds as possible in 3 minutes of:

5 Single Arm Dumbbell Hang Clean and Jerk

50 ft Overhead Carry

rest 1 minute