April 2

Hang Power Clean: 5-5-3-3-3-1-1-1-1

Row 1,000m

Paleo To-Go


We’re looking at getting prepared meal delivery to the gym for all us hours-starved folks who want to eat better and save some time.

Simple idea… order meals online, pick them up when you come for a class, get a break from the kitchen. The local company we’re talking to, Power Supply, offers a variety of gluten- and dairy-free options (from Paleo to Vegetarian) that are earning a committed following in the area.

Leave your name and email here if interested and we’ll let you know if we’ve got enough interest to become a delivery location.

April 1

Back Squat: 2-2-2-2-2

5 minute AMRAP:
5 KB Swings (32/24kg)
5 Goblet Squats

March 31

Floor Press: 5-5-5-5-5

10 minute EMOTM:
15 HR Pushups
Max L-Sit

2014 Open Wrap Up

The 2014 CrossFit Games Open is finally over. It’s been quite a ride.

When the Open began, CrossFit Hierarchy was barely one month old. The fact that our fledgling box was participating at all was exciting. That we registered 13 athletes – nearly half of our total members at the time – was nothing short of inspiring. Five weeks after it began, the Open represents half of Hierarchy’s lifespan, and it has heavily influenced our growth.

Spoiler alert: It had nothing to do with our scores.

When I look back on this year’s Open, I’m not going to remember how many rounds I got on 14.1 or how many deadlifts I did during 14.3. Here’s what I will remember: Getting to know Maddy by judging her through all five workouts. How Boom, who was on the verge of quitting halfway through 14.4, chose to fight instead. Ashtan getting his first muscle-up. The look on Tyler’s face when I finished the 14.4 power cleans at the buzzer. Scores are nothing compared to these moments.

Over the last five weeks, these moments have become part of our DNA. Our culture has been forged in the crucible of the Open, and reflects some of its best themes—camaraderie, achievement , perseverance, teamwork. This is who we are now, and you need only look at the whiteboard to see the effect it has had on performance.

We began the Open as a gym. We finish it as a community. Congratulations to all the CFH athletes that participated this year, officially or in class each week. You’ve inspired us all, and are the heart and soul of our box. To all our new members—welcome! We’re just getting started, and there’s only one one way to go but up.

Together we rise.

– Christine


CrossFit Games Open Workout 14.5:

For time*:
21-18-15-12-9-6-3 reps of:
Thrusters (95/65#)

*Or die trying

March 27

Skill Work:

50-40-30-20-10, for time:

March 26

Strict Chin-ups: 3 x Max Effort

Tabata Row
Tabata Push-ups
Tabata Pull-ups
Tabata Box Jumps (24″/20″)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.

New Class Times!


The gym is barely 2 months old, but we’ve grown faster than we ever could have imagined. Eleven weeks after we opened our doors, CrossFit Hierarchy has over 50 athletes with more joining our ranks each week.

As membership grows, we’ll be growing with it! Starting next week, we will offer a 7:00pm WOD every day and an 8:00pm WOD on Tuesdays, Thursdays and Fridays. You’ll also notice some other changes – new squat racks, more barbells and other equipment will arrive next week.

We couldn’t have asked for a better group of athletes, and we’re committed to helping all of you reach your goals, then push past them. We’ve got a lot of exciting stuff planned over the next few months — this is just the beginning. Stay tuned.

– Tyler

March 25

Push Press: 5-4-3-2-1

8 minute AMRAP
3 Hang Power Cleans (135/95)
4 Push Press
5 Handstand Pushups

1 164 165 166 167 168 170