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

As we start our tenth year in existence, it’s time to take a step back.  No, we’re not going back to the old days of no heat and crumbling floors, but we are going to take a closer look at our foundation.  For the first few years of our gym, I found myself hustling and grinding to level the place up.  I thought that working harder and more, were the only answers, I even wore tee shirts about how hard I could work, and I how wouldn’t be out hustled.  As the gym grew, and we grew up, we also outgrew the ability to hustle this place to new levels.  We needed to professionalize things.  The biggest splash in the plan was two pronged.  It was unveiling the new space and having our first professional head coach, Coach Travis, in the summer of 2020.  Since then, the business of the...Read more