Coach Nick’s Weekly Update

Week of July 16th

Summer is in full swing at CFS! Hot temps, and great workouts. Love seeing everyone getting in and putting in the workout before their weekends and vacations and such.   We had some long running workouts this past week. You either loved them, or learned to love them. ...

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Week of July 9th

4th of July was quite a workout! The heat certainly added to an already challenging hero WOD. Congrats to Cordis, who in a landslide won the Most Patriotic Award. Cordis, a nice prize pack of supplements awaits. See me next time you're in.  This week, lots of...

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Week of July 2nd

Week 1 of our new programming format in my opinion was great! I heard a lot of great feedback, and no doubt challenging. Some of those warm-ups alone are like mini-metcons.  Remember, the accessory work and/or conditioning is optional, and also can be scaled many...

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Week of June 25th

What a weekend at the Trained to To Go Competition! Big congrats to all those that competed and left it all out on the competition floor! Always love watching our athletes push themselves.  And maybe even more so, love seeing our community come out in droves to...

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Week of June 18th

Happy Father's Day to all the great dads at CFS! Just like on Mother's Day, I said you all are great examples for your kids and other kids on living your best life and making your health and fitness a priority. It's awesome to see you all in action and as such great...

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Week of June 11th

I hope everyone enjoyed "Baseline Week". Or maybe enjoyed it until the Bergergon Beep Test. That certainly is a VERY humbling workout, but a great test of your fitness, and one that we can all improve upon.  We'll retest all of those workouts and benchmarks in about 2...

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Week of June 4th

Murph was EPIC!  What a crowd and what inspiring efforts. We had people completing their first Murphs, some achieving PRs, and so much teamwork and community. It was awesome to see, and so much fun with DJ Donkey Kong rocking the beats and keeping us all motivated....

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Week of May 28th

Murph is tomorrow! Class times on Monday are 8:30 and 9:45 am ONLY. Due to the length of the workout, warm-ups are on your own before class, and after a short briefing, we'll start promptly. We'll open up on Monday at 8 am.  There will be no time cap on the workouts,...

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Week of May 21st

It's Murph Week! Murph is one week away, and not only a benchmark across the CrossFit community worldwide, but a great day at our box to complete a tough workout (with an inspiring story behind it) and then enjoy some great food, drinks, and fun after together.  Class...

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Week of May 7th

What a great showing we had at the Susan G Komen Race for a cure. Loved seeing the pictures of everyone out to support such a great cause. Also love seeing everyone dropping into other boxes while on work trips or vacation. It shows me your dedication, and also mostly...

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Week of April 30th

One day delay on the update as our server was down Sunday... Congrats to Jeff Hartman, Steve Dodge, Mike Allen, and Troy Smith on completing the Ragnar Trail Race in Richmond. That is a challenging race, and a great time. Well done, way to represent!  Our monthly...

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Week of April 23rd

When you come in to the gym tomorrow (never miss a Monday), you'll notice it looks bigger! Your coaches (and Mike A), worked Sunday to clean up the box, move things around, and make it an all around better place.  We gained a lot of more room (so much room for...

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