Congratulations to Lindsey for not only ranking #1 at the box for the Paleo Challenge but for also placing 25th overall in the female open and 3rd overall in the South region! Well done, Lindsey! Congratulations to all who completed the Paleo Challenge. I know that doing so has changed my perspective on nutrition.

You all are continuing to make significant gains in strength and conditioning. I wish that you all could’ve witnessed Jay completing 5 unbroken reps of an overhead squat at 200#. Talk about a tremendous feat of strength! Kelly-May completed 75 wall ball shots without a single failed rep. Wow! Deirdre is this close to getting her first toes to bar. Keep at it, Deirdre! My favorite workout of the week was the partner workout I completed with Melinda, as it was both a challenging and (dare I say) fun workout!

I’m very pleased that so many of you have recorded goals on the whiteboard. I will continue to review and provide direction and/or support as needed.

Coach Liz will be re-joining the coaching staff beginning this week. Welcome back, Coach Liz!

I am also pleased to announce that Coach Jen will be joining the CFS family this week, and will be leading the session at 9:30 Mondays and the session at 11:45 Mondays and Wednesdays.

Beginning this week I’ll be posting links to interesting articles. Click here for a great read about how more is not always better.

You have already received a request to receive SMS notifications. I will be using messaging to contact members about time-sensitive information, e.g., closures due to inclement weather.

Last week we established baseline 1RM for push press, back squat, and dead-lfit. If you were unable to do so, please consult with the coach prior to beginning this week’s strength.

One last announcement: Boot Camp is now called “CrossFit Express,” as the term “Boot Camp” implies coaches screaming and yelling at folks. That is not at all descriptive of the supportive environment provided at CFS.


Vincent from WODbody Massage will be at the box THIS WEDNESDAY from 2 to 7:30 pm. Be sure to sign up at the box.

CFS will be closed THIS SATURDAY, November 22 as Coach Paul will be leading the warm up for the Apex Turkey Trot that morning.

There will be no evening classes Wednesday, November 26, and the last workout will be held at 11:45.

CFS will be closed Thanksgiving (Thursday, November 27). There will be no CrossFit Express, open gym, or Barbell Club. CrossFit Express will be held Friday, November 28 from 6 to 6:45 am only, i.e., there will be no 7 am CrossFit Express session.

The 2nd Annual CFS Holiday Party will be held from 6:15 to 9 pm at Tribeca. Please be sure to RSVP!

Week of November 17-23

  • Monday – Push press, bent over dumbbell reverse fly (click here for video tutorial), pull-ups and toes to bar, and couplet metcon
  • Tuesday – Back squats & pistols (gah!) and triplet metcon
  • Wednesday – Benchmark WOD (Hint: you may get merely dirty or absolutely filthy.)
  • Thursday – Rest day
  • Friday – Dead-lift & lunges and triplet (that includes running)
  • Saturday – CLOSED
  • Sunday – Three, 10-min workouts, including wall ball shots, med ball cleans, and more!