Blog - Page 13 of 13 - OPC


Orange Park CrossFit – CrossFit



Panther Walks

Plank Karaoke


10-12min Handstand walk practice/skillwork


Clock Rotations w/ feet on plate 3×3 rotations each direction

Baby Ninja:

Clock Rotations in pike position on box 3×3 rotations each direction


Handstand walks; accumulate 50-100ft


Metcon (Time)

For time:


H2H KBS 55/35


*12min cap

Rd1: 60 reps

Rd2: 105

Rd3: 135

Rd4: 150

Accessory Work

Alt DB/KB bent over row

4×8-10 each arm

Banded Oblique Holds(Pallof Press)

4×15-20sec each side


Orange Park CrossFit – CrossFit



Burgener w/ PVC



5 Barbell Muscle Cleans

200m run

10 banded hip ext.




Hang Clean

Build to a 3RM *15-20min*


Metcon (AMRAP – Rounds and Reps)

6min AMRAP:

6 DL 185/125

6 Bar Facing Burpees
RX+: 225/155

Community, Purpose and Vision – Yeah… Its about all that!

To some, this may just look like a green board with some names on it.  But to OPC, this is so much more.  This represents perseverance.  This represents standing up when you have been knocked down.  This represents letting nobody….. Absolutely no one dictate your fate.  It represents a strong community filled with good people.

June of 2016 things were looking grim at OPC.  A sweet, but over leveraged gym stood at the crossroads of greatness and disaster.   OPC, over the previous 18 months had grown into a powerhouse in the local crossfit community.  With 200 active members, we stood as one of the largest.  There were however a few problems: 1. We operated inside of our parent gym at the time and the overhead for the entire building was staggering.  2. The primary owner of our parent company decided that enough was enough and he wanted to stop throwing good money after bad, and who could blame him.

Within 30 days of the investor deciding he wanted out, there were plans to close the doors for good.  Jill and I had a huge pile of shit on our hands all of a sudden.  This was probably one of the hardest moments in our life, but there was a silver lining.  While we were minority owners in the parent company, we were the exclusive owners of Orange Park CrossFit.  We took a long hard look in the mirror and quickly realized that there was no choice but to push forward.   But the train was rolling already.  We had no choice but to close the doors.  Going from one of the largest membership bases in town one day to zero members the next is a humbling and terrifying feeling.  We did what we had to do though.  We could bitch and moan about how the rug had been pulled out from under us, or we could take ownership of a shitty situation and get to work.  I’ll save you all the financially frightening details and struggles that followed over the next few months, but I’ll share this.  We re-opened in our current location 90 days after we closed the doors to the old location.

We forced no one to come with us.  We did what was right and released everyone from their agreements they had with us.  We didn’t want anyone to feel forced.  After all, I can assume we didn’t look real stable.  Well… We weren’t.  We re-opened our doors October 12th 2016, 90 days after total catastrophe.  When we opened up, you guessed it…. 0 members.  Business was as far from booming as you could imagine.  We hung a cut olympic lifting platform on the wall behind the front desk to add some branding and color with our signature green.  As the first few people signed up and took a chance on us, we asked that they sign the board, pose for a picture and we quickly dubbed it our Founding Members Board.  Even though OPC has been around since 2013, this was a fresh start.  Our story was broadcasted loud..  Everyone knew what had just happened.  Everyone knew, but they still took a chance on us.  This green board with a bunch of amazing names on it may seem insignificant to many, but to us its everything.  It represents our community..  It represents who we are..  It represents standing the F up when life knocks you down.  It says that if you surround yourself with the highest caliber of people, anything is possible.  The OPCTribe means everything to Jill and I.  They are friends and family and we will always go to great lengths to show our appreciation for believing that the past was just that….

The reason Im writing about our board is because this weekend we will be moving it into the next chapter of our story.  We are no longer adding to our Founding Members as we have achieved our first big milestone.  This board will forever remain unchanged and sacred as it is being moved to its permanent location in the gym.  It will always be visible and will always be there to remind us of how, like a Phoenix, we rose from the ashes to become something special… Something More.  Something bigger than Jill and I or even our business.  When we rose…. We did so as a unit…  We rose with a purpose.. with a vision.  We rose as the #OPCTribe.

We Bleed Green

Well Hello 5am!

As of July 3rd 2017, Orange Park Crossfit will be opening up 2 additional class times.  This is very exciting for us as we have grown to a point that additional time slots are needed.   This will be the first time in our existence that we have offered a 5:00 am class.  We have given this a lot of thought and have had numerous conversations regarding this time.  So in an effort to help you get your gainz and not be late to work, the 5 am is born.

Nutrition Basics with Chris Wessler

Many of us are on a journey to create “the best me ever”.  We go as hard as we can in the gym.  We put the work in, spill the blood and tears, yet still often miss the mark we are shooting for.  The reason this happens is due to the fact that no matter how hard we go on the gym floor… “You cant out train a bad diet” . We’ve all heard that a million times.  The problem most of us face is tat we are un aware that we aren’t fueling our bodies with the proper Nutrition or simply, we have no idea where to even start.

We are constantly flooded with garbage media, usually selling some type of miracle product or see the newly popular IG models that claim to eat whatever they want and still look ripped.  We here of someone that tried some crazy new diet and was shredded 3 weeks later.  Here is the truth…  There are many ways to obtain the look and performance goals you seek.  Like the saying goes, “there’s more than one way to skin a cat”.  But before we can adopt an aggressive plan, we really need to have a solid grasp on the basics of nutrition.

In todays Total Human Performance Project show we dive into some of the basic question we hear throughout the week.  While basic, the answers to these questions are vital in laying down a sound nutrition plan.  Below is the video recording and the audio version.  There is a bit of a lag on the video as we recorded it live.  Have a listen and let us know if you have any questions.

Making The Most of Your Time at OPC

Trust us. We understand busy schedules. In fact, many of the members we have here at Orange Park CrossFit initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.

Mobility and Foam Rolling

In case you did not know, aside from a coach I am a corrective massage therapist focusing on soft tissue injury intervention and rehabilitation.  This is a great basic article on foam rolling to describe the physiological effects and purpose behind it.  You can and should foam roll just about any part of your body, including your low back. A general rule of thumb is to focus on the area that you are working that day before and after you workout.  Think of it as a form of self massage.  It helps to flush out toxic fluids and encourages healthy blood flow.  We will be scheduling a regular weekly mobility class that will include (among other things), how to foam roll.  In the  meantime, if you ever have any questions on the what or how, please stop and ask me or send me a FB message.  Happy rolling!!!

-Coach Leah