Wednesday, October 1, 2014



Congrats to the Facebook Check in winners:  Brandon M and Shaun P! Pick up your prizes from Asa. A new foam roller and speed rope!
We will do our first benchmark of the month today! If you want to participate in the October Benchmark Challenge you must perform the wod and post your results to this blog in the comments section below for a chance to win the CFNM benchmark t shirt. (hint: most benchmarks will be programmed on Mondays and Fridays)
Every 3 min for 3 sets
3 front squats
6 back squats
93% of Monday's weight
Every 3 min for 3 sets
9 goblet squats
Run 200m
Double unders
Sit ups 
Compare to July 28, 2014

Post your results in the comments below.

Tuesday, September 30, 2014

Exciting things happening this week! The October Benchmark Challenge kicks off tomorrow with our first benchmark wod! What do you think it will be? Who will complete all of the benchmarks?
Sign up for Friday night's wod and potluck on the whiteboard!
EMOM 16 min
Even: 2 power cleans + 1 hang squat clean 135/95
Odd: 10 KB SDHP 53/35 (or heavier if you like)

Monday, September 29, 2014

Check out the events in October!
Make sure to sign up for Friday night's WOD & Potluck!
Every 3 min for 3 sets
3 front squats
6 back squats
Add 10lbs from last Monday
Every 3 min for 3 sets
9 goblet squats
Run 200m
Run 200m
Tabata Push press with bar
Run 200m
Tabata pull ups
Run 200m
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 8 intervals.

Sunday, September 28, 2014

Make sure to sign up for the Community Potluck WOD! Sign up sheet is up at the box.
When: Friday, October 3rd
Time: 6:30pm
WOD: Max out on a lift, then choose either a Hero WOD or a girl.
After the WOD, we will eat and socialize! We will supply the meat, but in order to participate in the wod, you must bring a Paleo potluck side dish. This will be a great time for coaches and athletes to meet new members, socialize, and just hang out.

Saturday, September 27, 2014

Congrats to Nick! He and his wife had twin boys! The pride gets to welcome 2 lion cubs!
No classes today.
Come cheer on the competitors at 8am!

Friday, September 26, 2014

No classes tomorrow. Come cheer on the competitors at 8am instead!
Is CrossFit dangerous? Life is dangerous. You can sustain an injury doing just about anything. It is important to distinguish why you are doing CrossFit. Are you doing this for fitness and the occasional fun competition? Or are you training for the games? The difference is that those training for the games are taking more risk in their daily training. Regardless of your goals, it is imperative to listen to your body. Talk to your coaches about any aches or pains. The beauty of CrossFit is modification! Sure, we want to do RX! But at what expense? Does your job require you to do those pull ups, that 400m run, or those squats? No matter what version of the wod you are doing, you are increasing your fitness level! Think Amy likes working out with a 33lb bar? Nope, but she is listening to her body! Sometimes life just requires some modification.  Keep in mind that it is not forever.
"Although stories of injuries sustained doing CrossFit run rampant on the internet, these same injuries and much worse are seen in our favorite sports and recreational activities. Personally, I’ve had more severe injuries over my years competing in gymnastics than in CrossFit, but no one ever suggested I should stop doing gymnastics". -Julie Foucher, CrossFit Games competitor
"...there are about 2-3 injuries from snow sports per 1000 participants per day. When high-profile skiing accidents bring scrutiny to the danger of winter sports, the International Society for Skiing Safety responds appropriately by advocating professional instruction, taking your time, and using correct equipment as ways to decrease the risk of injury".- Julie Foucher (READ MORE)
Our goal is to help you achieve your optimal level of fitness while maintaining the safest environment and safest body mechanics possible.  We incorporate active mobility, wod specific warm ups, and flexibility cool downs in an effort to prevent injury and maximize performance for each individual.  We have a chiropractor on hand who oversees our mobility and recovery programming to ensure that we are setting ourselves up for success.
This is a lifestyle, not a 1 hour fitness regimen. If you are not incorporating movement and mobility throughout your day outside of CrossFit, you are doing it wrong. Get up from your desk as much as possible throughout the day. Move, mobilize, drink water, rest! Come to YOGA!
You have to do your part and communicate with your coach, avoid overtraining, put that ego aside, and spend extra time outside of the gym on recovery-aka: hydration, sleep, mobility, movement, and NUTRITION! Make sure that your body is HEALTHY! It's the only one you've got!
100' HS walk (bear crawl) + 1 rope climb (3 rope pulls), then
3 rounds for time:
10 box jumps or step ups 24/20
15 KBS 53/35
100' HS walk (bear crawl) + 1 rope climb (3 rope pulls)
HS walks and rope climbs are not timed
calves 2 min each leg
hamstrings 2-4 min
Banded shoulder distraction 1 min each arm