• The 6pm class is cancelled tonight
  • We are CLOSED tomorrow, Saturday 02/13
  • Monday’s 6am and 12pm classes are cancelled.


Below are two pictures of Meredith and Erin squatting.  It’s clear that the back squat has not been a staple in training for the 908 ladies prior to doing CrossFit.  In fact, it’s fairly new to many of the men as well.  Squats get a bad reputation as being the “knee-shattering, back-breaking” movement that meatheads did in the dark corner of some Gold’s gym circa 1980.  Well they’re not, as is evidenced by the two pictures below.  Here are some reasons, especially for the ladies, WHY YOU SHOULD SQUAT! Look, I’m not saying that anyone has to go for a world record on the back squat, but it’s pretty obvious that having strong quads, adductors, hamstrings, glutes and erectors will transfer to a healthier, more pain free life.  Of course, if you squat improperly, you are likely to encounter some pain. First, learn the form.  Next, repeat that form successfully.  Finally, up the intensity.



Schedule –

  • Foam Roll – Moblity Warm up
  • Overhead Squat – Work up to the weight you will use during the workout.  Make sure it isn’t more than 50% of your 1 rep max.  If you don’t know your max, err on the light side.
  • WOD – 21-15-9
    • Overhead Squat
    • Burpees
  • 500m row – Max Eff0rt
  • Stretch
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