Call Us: 609.915.8516



For Time:


20 calorie Row


30 Wallball Shots, 20 pound ball


20 Toes to bar


30 Box jumps, 24″ box


20 Sumo-deadlit high-pull, #105 #75


30 Burpees


20 Shoulder to overhead, #135 #95


  1. Melo Reply
    Softball Throw !!! Serious !! Throwing a ball overhand is the most unnatural movement your arm can do.If you are going to use a softball in a contest of the fittest, Throw a curve ball underhand at 80 MPH for a strike w/someone standing at the plate. That's SKILL and a natural arm movement.
  2. Stretch Reply about that WOD today, dude my car still is wet. Who would have thought to bring a towel to class??? Sometime WODs are not what they seem
  3. Nick Reply
    Melo!! How's it going brother? What's the gym situation there, hook up with any fellow crossfitters? Great to hear from you, you are missed!
  4. coach Reply
    miss you Melo!!
  5. Jen Reply
    Melo! So great to see posts from you! @ Barry: I feel it necessary to defend my fellow softball/baseball friends. You mentioned that anyone can walk off the streets and take a shot at throwing a softball. Anyone can also walk off the streets and take a shot at a thruster. Not just anyone will be successful at either. It takes specific skill sets to do both. You do need coordination and athletic ability to throw a softball with speed, distance, and accuracy. And you don't think Babe Ruth was an athlete because he was fat? What about most offensive lineman? Are they not athletes either? Although he drank, smoked, etc, I do believe Babe Ruth was an athlete. I read somewhere that Babe Ruth was rated the 3rd greatest US athletes of the century behind Michael Jordan and Muhammad Ali. I do realize these are all different types of athletes with different levels of fitness. But hitting a ball the way Bath Ruth did, in my opinion, is athletic. Hitting a round ball over 400 feet with a round bat squarely is difficult. Not to mention the ball is coming at you at 90+ mph from only 60 ft. away. And you also mentioned that baseball players are the least athletic of all major sports. While I understand where you are coming from, it should be noted that baseball players do play 162 games in 5 months. This does require stamina/ endurance. As for how I feel about the softball throw in the games this year? Not sure. I guess everyone is going to have a different opinion depending on what they value more. How about a round of golf next year?
  6. carl Reply
    MELO!!! Miss you, Brother. hope you are taking care of yourself. For the record, I throw like a girl and most CF women can kick my butt in the gym. not sure what that means or if it's relevant, but I'm trying to turn it into a personal motivator. Like Barry, I'm disturbed that the first events strayed from CF's normal protocol. If ocean swimming and softball throwing are relevant to gpp, why doesn't CF promote them more? The usual message is just the opposite, that CF programming will enhance specific sports. also, very sorry about Mikko Salo and Rob Orlando who deserved better. the Games didn't sour me on CF methodology, but they did make me skeptical about the future of CF HQ as part of the original business model now that Reebok is involved. i think there's too much at stake for them to say no to Reebok. Like most business arrangements there will probably be positive and negative results for us as consumers of CF. So i guess my point is that even if the Games and CF HQ went Hollywood, we don't have to. It still matters most to us what happens at CFH. and that's all I got to say about that...
  7. Donk Reply
    I won't say anything more about the softball throw. I think I already have 3 posts on it. I was not a fan of Reebok becoming involved with Crossfit, however I have to say that they had no involvement in the programming of the games, so much to the point that they had no idea that there was even a swim. They were actually pissed that they weren't involved because thay said they could have better supported the athletes if they knew what was coming. Swimming has been programmed multiple times on the mainsite in the past. It's not done often because of the logistics of it, but it is there. Crossfit is progressing beyond pullups and squats. They more things you do, the better off you are. Alot of boxes didn't have climbing ropes until last years games. As the games evolve, the boxes will have to as well. Anyone else looking forward to a good dogsled pull across the parking lot? I know I am.
  8. carl Reply
    good points, Donk and Jen. donk, why are you wasting your beach time on this?
  9. tights Reply
    For the PM classes: In the spirit of the games, Coach had a surprise for today's WOD - you may want to bring a goggles and a towel.....
  10. Barry Reply
    I meant no disrespect Jen, but you do not need to be an athlete to be a great baseball/softball player. You can however be a great athlete who also happens to be a great baseball player. More so for golf. You are not an athlete if you are a golfer but there are some athletes that happen to golf. Offensive linemen are more likely to be an athlete than a golfer. I think everyone is getting lost in my off handed remark about fat softball dudes. That was not my point. Throwing a softball for distance does not test any of the elements of fitness. That is all I am saying. For the record Jen, I agree with Melo. I coached girls fast pitch for years and I would put those pitchers up against the boys as athletes any day because softball actually played that way is more of an athletic endeavor. I actually had the pleasure of batting against Lisa Fernandez back in the day. I saw ten pitches and only hit two ground balls. I don't think I even saw her best stuff.
  11. Barry Reply
    Kevo - Dominique reached ut to me this weekend and wants to get in touch with you. Her husband wants to get a tri bike and they wanted to know if you were still selling yours. Let me know.
  12. Jen Reply
    No disrespect taken at all Barry. I think we are all quibbling over the definition of "athlete". I too had the pleasure of hitting against Lisa Fernandez. I basically decided I was going to swing the bat before she even started her motion...
  13. donk Reply
    I too faced lisa fernandez. I went 7 for 7 with 3 home runs and 2 triples. Just sayin. P.S. who's lisa fernandez?
  14. carl Reply
    Barristo. Good thing they didn't have to do splits and pirouettes!!! hope all is well in AZ. World-Class Fitness in 100 Words: ■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. ■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. ■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. ■ Regularly learn and play new sport
  15. Stretch Reply
    Lisa Fernandez is like one of the best US softball players in the history ! Come on Donk, even i know this ;)
  16. Benai Reply
    Barry, A family friend is going to help out with my Mom's situation. Thank you for your offer to research this for me, especially after I put on the spot!
  17. Benai Reply
    Melo, glad to see your post. Stay safe and see you at the box when you return to your family.
  18. Barry Reply
    Benai - you did not put me on the spot at all. If things change let me know, I am happy to help. I will be back in the office tomorrow so I can take a look at anything then. Carl - thank goodness we do not do pirouettes although I think stretch may put us all to shame with splits. Donk - I thought you were at the beach Tights - you are still my b!tch Jen - I am sure you faired much better then I in the batters box. Further, I love to quibble, that is what I get paid to do. Stretch - you clearly watched to much late night ESPN in the early 90's
  19. donk Reply
    OK, different Lisa Fernandez. I thought you were talking about the 70 year old in my coed slow pitch softball league. I can really crush her. And I probably am spending to much time on my phone for vacation, but its been a long time since we've had this good of a discussion here.
  20. Jen Reply
    I appreciate the discussion too Mike. And Barry - I hope these are billable hours.
  21. Barry Reply
    That is true Donk,, good discussion and it has been a while.
  22. Rich Reply
    Melo, Great to hear from you. You would have loved today's WOD.

Leave a Reply



Please enter the CAPTCHA text