CrossFit Tribe


Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.


Tabata Box Jumps

“Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you’re serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains.” (Click on the link below to read the 5 ways.)

5 Ways Alcohol Destroys Muscle

Are you drinking alcohol this New Year’s Eve? If so, what is your alcoholic beverage of choice?

Post to comments.

Class Schedule for Tomorrow and Friday.

Thursday, New Year’s Eve:

9am and 12pm (Erin).

Friday, New Year’s Day:

12pm (Steve).

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.


Tabata Double Unders and Pushups (6 rounds of each no rest b/t exercises).

Is being lazy a result of nature or nurture?

In other words, do you believe in a so-called “lazy gene”

Post thoughts to comments.

1 RM Snatch



Kettlebell Swing, 1.5 pood

Walking lunge steps, (45/25 pound plates)

*KB swings are full height above the head.

*Walking lunges must be completed with a locked out weight overhead.

What is your biggest pet peeve?

Post to comments.

And now, for something a little different…

On the minute every minute for 7 minutes perform 5 squat clean thrusters (F=65, M=95) – be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar).

rest 3 minutes EXACTLY

On the minute every minute for 5 minutes perform 10 challenging chin ups (if you can do 10 chest to bar easy, do them weighted, if chin ups alone are challenging do them); they have to be unbroken.

rest 1 minute EXACTLY

On the minute every minute for 3 minutes perform 25 unbroken sit ups – unanchored, hands at temples

2010 is a few days away. Who’s being resolved this year? What are you resolving? Post thoughts to comments.

Also – more paleo recipes, this time from CrossFit Milford. Many thanks to Greengas for passing this along.

Balanced Bites Nutrition Guide Widget
Steve's PaleoGoods

The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.

Mobility WOD

What’s That Funky Symbol?

This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.

CrossFit Journal: The Performance-Based Lifestyle Resource