* Open Gym will be canceled today sorry for any inconvenience ! 

Health Challenge athletes, how are you feeling with the 2nd week down? Good,ok,bad!? If you would like a one-on-one nutrition/diet consultation please contact Allie. We will go over Do’s & Donts as well as make a 2 week meal plan tailored to you. Keep pushing Foward :)!

Happy Friday! Make sure to Get your WOD in


EMOM (10min)

ROW {200m/175m}=


…1min rest…

EMOM (10 min)

(9/7) Burpee over bar (12″)…


PROMO NITE!! Come support and watch your fellow athletes promote to the next level of CF @ 6:30pm.

5:30 Yoga is still on

6:30 Class is canceled for event!



B.) 3 Rounds

10 Ring Dips

10 OHS (65/45)

10 Lateral Jumps over bar (20 total)



C.) CORE (1 min stations)


Crunchy Frog






Make sure to finish your testing TODAY as tomorrow is our PROMOTION ceremony @6:30 pm. Bring an appetizer of choice:)

CF WOD: * bring you running gear!, Shoes/Headphones/Water etc


Running. Don’t skip a workout just because you don’t want to do it. You will feel so accomplished once you’re done just get here! 

New CFC athletes we will have a modified WOD for you. 🙂

10K (comp)

5K (arrow)




  * Those who have not finished testing make sure to finish by Wednesday ! Promo NIGHT @ 6:30pm Wednesday 

Thank you to all who came out to the USAWeightlifting clinic this Sunday! I hope you all got as much out of it as we did. Definitely want to thank the NSA barbell team. They are definitely a talented group.

With that being said, we as coaches love to see you all progress in anyway. We may be coaches but that doesnt mean we aren’t still learning as well. As you take your journey as an athlete you will learn different things from different people which we highly believe is the key to success. This is partly why we held this clinic. As CrossFit athletes we can become overly comfortable with our surroundings, so once we put ourselves into another environment of teaching we are more likely to pick up more information when forced out of our comfort zone.
Olympic weightlifting is always changing, and we as coaches will do our best to keep up with it and keep you guys on your toes.



1000 M Row

50 Thrusters (45/35)

30 Pull-ups


Mini Comp Results 

* Tomorrow USAW clinic at 10am -$50

To everyone who saw that earlier post we are sorry as the scores were not added correctly. The post actually was not even suppose to be uploaded til 10. 

But that being said the scores have changed but the winners have not besides creating a tie in women’s RX. 

This competition was not only for you guys but also for us to learn and figure out how each event will run & be scored before our real competition day. Thanks and sorry for the earlier post. 

You all did such a great job ! 



RX (1 male / 1 female)

Winners :

Male: Pedro 403 pts

Female: Sabrina 266pts / KK 266pts

Scaled (1male/1female) 


Male: Ryan 385 pts 

Female: Holly E 246 pts
Scoring was based on the following:

Event 1: For each round completed, 1 point is added. For every DU/S round completed, each round added 30 points to your score. For every PS round completed each rep was added to your accumulative score 
Event 2: Both your 1RM & HSPU combined as total points. 
Again, great job to everyone! The enthusiasm and commitment shown today was rewarding to all us coaches!



Today is our In House comp RE-DO! No need to come with partners as everyone is competing separately. See you at 9am!

Also, tomorrow 10AM USAW clinic come even if you didn’t sign up! $50 great learning opportunity. 


Event 1


30 DU

15 snatches

Event 2


Max rep HSPU



If planning on attending US a W clinic make sure to pay your $50 dues ASAP. 🙂 hope to see you all there, as this is a great leading opportunity!


Strength : Shoulder Press or

1 mile run (testers)




Kettlebell Swings (1.5/1 pood)