This Saturday we will be having a Park WOD!!!
Saturday July 30th at 9am meet at Willamette Park, down Goodnight street, instead of at the box for an awesome Park WOD!


(Last minute) Barbell Clinic on the schedule for Thursday July 28th at 6am! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at if you'd like to join Thursday's clinic.


WOD:   7/27/16

4 rounds for time of:
400m Run
4 Rope Climbs
40' DB Walking Lunge, 60/40


It is sad that this article has to exist but it hits the nail on the head.

When people cheat, they are cheating themselves the worst, but they are also cheating all of those around them, the whole community. And when CrossFit is literally your life and your business it feels like they are cheating you even worse. It really hurts!

The main takeaways from this article that I can personally attest to are:

1. Us coaches can tell if you are cheating, it is not rocket science to put two and two together and see when somebody is purposefully not doing all their reps. (And yes some people are doing less reps because that is how we scaled the workout for them, a very different scenario, not cheating!)

2. Other people can tell if you are cheating, every member in here can count and has been through many workouts. Cheating might fool some, but it doesn't fool everybody.

3. It is pointless. Getting a faster time in some random WOD doesn't mean anything about who you are as a person, but cheating does. People like you, your attitude, the work you put in, not your WOD times.

4. It hurts your fitness. A lot. If you are cheating you are cutting reps off the end of a set. Those are the only reps that are hard and the only reps that matter!!!! In a set of 21, the 19th, 20th, and 21st reps are the ones that make you better. So if you cheat and only do 18, good job you got nothing out of that set.


The moral of the story and my only solution to this problem is DON'T CHEAT!

Please, please, please DON'T CHEAT!


-Derek Eason