We’d like to recognize , Rannveig as the January 2023 Member of the Month! Rannveig grew up in a small town in Norway, as a chubby kid who disliked sports and physical activity in general, thus avoiding it. But when she was closing in on 20, she wanted to get into the Police Academy, and got an incentive to get in shape. After that, physical activity played an important part in life, and she did a variety of sports like floor hockey, running, biking and strength training. When she moved to the US two years ago she started doing CrossFit, and has fallen in love with it. Where she used to love the feeling of “having worked out”, she now also loves the workout itself. That mostly because of the kind, fun and welcoming group of members and coaches at the gym, who make sure you get so much more...Read more

We’re beyond excited for our team of ladies heading down to Miami this weekend! Along with Emma C, Coaches Colleen and Lauren will be representing the gym at one of CrossFit’s premier competition events – Wodapalooza. The event was first established in 2012 and has become one of the largest fitness festivals in the world and a major CrossFit competition with thousands of athletes from around the world competing. The event is a “whos who” of the CrossFit competition world with games athletes, hopefuls and virtual fitness legends all descending on one stage. Heading to Woda, is a big deal. You have to qualify in advance with a series of workout performances to even enter the competition. Once you get in, you have to double down on training to be ready for a high level of competing over 4 days, with new movements, unknown variables and even some workouts that...Read more

The marquee event of the year at most CrossFit gyms is the CrossFit Games Open.  It’s been going on since 2011 and each year has gotten bigger and better.  For some, yes, it’s a competition stage to qualify for the CrossFit Games.  For 99% of people, it’s a chance to prove that they have improved themselves!  And it couldn’t be more fun! To get all the details – check out this article Sign up officially for the No Bull CrossFit Games Open Intramural Open – CFC Regardless of whether your sign up to do the official CrossFit Games Open or not, we still urge you to sign up our Free in-house Intramural Open.  This captures the most fun of the event and limits the pressure of registering, submitting scores etc. It all starts with you registering for our Intramural Open by signing up on the white board at the gym...Read more

Why in 2023 workouts at CrossFit gyms are curated as often as they are created, and why that is good news for members. Burpees, thrusters, box jumps, back squats and more!  We could list a thousand different exercises and create 100, 000 possible combinations to use them in, I’m sure.  But what makes a workout design great?  By our definition it is something that is fun, effective, and interesting. Why fun? Or maybe at least enjoyable? Because if it isn’t, most people won’t do it often enough to see results.  We see a lot of folks coming in from a running background who say they want something that is “more fun”, because after years of pounding pavement as their only means of fitness, they’ve gotten bored.  Of course, we need it to be effective, your time is valuable, and you don’t want to spend an hour on something that doesn’t...Read more

We’re kicking off the new year with a fresh outlook and focus guys, I’m hope you’re as excited as we are! Before we get into what the focus is, we’d also like to unveil a new feature that we will be providing in terms of our workout formats. On a given day, about 50% of our gym scales or modifies the RX workout in some fashion. This is great and we expect and encourage that. However what we want to do is minimize how much variation we see and thus how much chaos that can create. Our new format will offer two variations of every workout. One will be considered “Performance”, and bias toward improving your CrossFit ability. The other will be “Fitness” and will be bias toward general fitness and how you look and feel. While there will be overlap between the tow versions, there are many reasons for...Read more