Prove to yourself that you have improved yourself, with 2022 Benchmark workout testing I think the saying goes something like, “if you fail to plan, then you should plan to fail” With that in mind, and the fact that we’ve got a brand new year unfolding in front of us, we wanted to take an opportunity to lay out an overview of this year’s training plan.  Everyone knows that we believe in the idea of testing and re-testing certain workouts to track progress.  It’s not just for bragging rights, but it’s the way we deliver results.  Whatever your individual goals are; get stronger, lose weight, have more energy, or improve your cardio, we want to get you there.  The CrossFit methodology is something that we fully subscribe to, and we believe that if you “improve your work capacity over broad time and modal domains” (CrossFit’s OG tag line) then you...Read more

with Josh Finley, PT When: Saturday February 12th at 9am Who: All CFC members who want to squat better and stay pain free How are your knees? Do you have limited range of motion, poor coordination of movement or pain with lower extremity movements. This workshop will help each of us explore the available range of motion and what can be done to improve. Lets evaluate our movement and explore possible approaches to improve this fundamental movement at the knee.  Sign up for the FREE WorkshopRead 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

Yes, its still a thing, and yes you can still use it whenever you need to!!! One of the things we like most about our gym is the Forge. For those of you who don’t know, the Forge is the Open Gym side of our space that functions like a catch all for everything other than the main WOD. From the beginning, even back at the old space, it was always our vision to provide members with fitness opportunities that go beyond the group CrossFit class. Way back when, it never seemed plausible that we would run short on space, but that time is here, and things are getting tight in the Forge. What we said back in August was… “Experienced members with Unlimited CrossFit memberships may use the Forge space during Open gym time however they see fit. This means, strength training, met-cons, mobility, or accessory training.” Things have...Read more

What makes a GREAT benchmark? You could say it comes down to personal preference, and maybe to a degree it does.  But at the end of the day, a benchmark should be a well-rounded test of all things CrossFit. In CrossFit we often talk about training to be a 3 headed monster.  Those three heads being strength, aerobic capacity, and skills.  Now, you can break these categories down even further, but this would be the broadest interpretation of what we strive for!  Of course, while we aim to improve these areas of fitness, we start to see the auxiliary benefits of that training, that’s what leads most Cross Fitters to reach their goals.  These things include – being leaner, having more energy, preventing injury and good overall health and biomarkers. So, with that in mind, lets create, and repeat benchmarks that target these elements and help you reach your goals!...Read more