What's happening in February
Check-in for charity #hopeforhaiti

The 2018 CrossFit open is here!

Athletes of the month: Arnold Koo & Eli Murrie


For the month of February every 10 check ins will provide a day of school to a classroom in Haiti

#hopeforhaiti

Check in. Do good

The open starts Feb 22nd. So you know what that means....Its leaderboarding time! Be sure to sign up under team CFD. Everyones scores can help. Lets send a team to regionals!....

For those of you who are newer or have not heard of the open, its 1 workout a week for 5 weeks. It is announced every Thursday and you have until the following Monday at 5pm to finish it. Its a great way to see how you stack up against the rest of the CrossFit world. RX and scaled versions available so everyone can do it!


Athletes of the month
Arnold Koo

age: 14.... or 27
When did you start CrossFit?

When my 24 hr gym abilities reached maximum capacity.... around 2012
What do you do outside of CrossFit? (Family, hobbies, work....)

Mostly make fun of Dusty. But other than that chiropractic school takes up most of all of my time


What is your favorite/least favorite benchmark workout?

Whatever doesn’t involve deadlifts, back-squats, front squats... so probably cindy or kelly or something like that

What is your favorite/least favorite movement or lift?

See above
What was your workout routine before CrossFit?
I dont remember anymore. But i do remember there were significantly less ass. bikes, muscle ups, d-balls, and 100 round workouts

What were your goals when you started CrossFit? Have you achieved them?

I didnt really have a specific goal when i started. I just liked the functionality of the workouts and the fact that there were so many possibilities. Eventually i had a goal of making regionals but then a certain egotistical d-bag decided to destroy the dreams of thousands of athletes on that regionals bubble so.... ill be fine....
Has CrossFit affected your life outside the gym?
Crossift has probably been one of the most influential things ive ever joined. Ive met so many incredible people and it’s definitely helped shape me into the person i am today.

What advice would you give someone just starting out in CrossFit?
Mobility! Work on mobility! Did i mention you should work on mobility? If you ever have questions on pre workout or post workout routines or tips on how, just ask one of the coaches!
Also... always have fun.... and Saturdays we do abs so show up if you want a six pack!

Who or what inspires you to keep moving?

Keeping a balance between my crossfit life and my future goals is what inspires me.


Eli Murrie


age :  34

When did you start CrossFit?

2008. But, I didn’t really get into it until 2009 because running was way better than anything else – and I puked every class for the first 2 weeks and like I was not going to ever get it. Oddly, that never really changed.

What do you do outside of CrossFit? (Family, hobbies, work....)

My day job is working with youth in SF as an employment counselor. It is a rewarding career and I thoroughly enjoy working with the participants.

I’d like to say I do something cool like explore the world, run a homeless shelter, or play chess, however I don’t just yet. For now, I like to hang out with my friends and find fun places to go to. I like old school video games like Legend of Zelda and Secret of Mana (That is what gave me this top-level physique you see today). Lastly, I go to WrestleMania every year and can talk about 80s-90s wrestling all day.

What is your favorite/least favorite benchmark workout?

Favorite – Beep Test

Least Favorite – Beep Test

What is your favorite/least favorite movement or lift?

Favorite – Ab Mat Sit Up

Least Favorite – Push-ups

What was your workout routine before CrossFit?

1994 Pog Champion

’95 – ’96 Amateur pro gamer *2 nd place (Regionals) in Blockbuster SNES Donkey Kong world challenge / 5 th place (Regionals) Super Mario Kart 

1999, 2000 Backyard Heavyweight Wrestling Champion

2004 Halo 2 LAN Party Champ

2004 40 day burrito only eating challenge

2009 Marathon


What were your goals when you started CrossFit? Have you achieved them?

To continue eating ample amounts of Mexican with impunity. I have not achieved this goal; however, I will always strive to consume more tacos and burrito and therefore, I will continue to work hard in the gym.

Has CrossFit affected your life outside the gym?

Yes. People think I want to talk about CrossFit all the time or they want to tell me that they usually don’t drink and that what they had for lunch was Paleo. Really, I just want to know if you will split a pizookie with me.

What advice would you give someone just starting out in CrossFit?

You’ll be ok and love yourself no matter what. 

Who or what inspires you to keep moving?

My size 46 pants I used to wear

And, most importantly -

The CFD community