Coach Nick’s Weekly Update

Week of June 17th

Happy Father's Day to all our CFS dads out there! Your fitness is a great example you set for your kids, grandkids, and others around you.  As we move towards our Marathon Row event on June 29th, this will have some extra special meaning.  All proceeds from the...

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Week of June 10th

This week certainly has been a tough one at the box. We were all truly saddened by the passing of Coach Courtney's daughter Izzy.  Izzy was a big part of our Thursday Kid's class, and she'll be missed for sure. Courtney communicated to me on Saturday how appreciative...

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Week of June 3rd

We just finished up a cycle with a strong test week, lots of PRs I saw, great work on those and keep up the great work as we start another one. All of this is leading up to another Open this year in October. But more so, it all just leads to us being fitter people no...

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Week of May 27th

Murph was an unbelievable day at CFS!  It was perhaps my favorite, and not just because of the giant water slide. I think it was a record for participation, as we had over 90 people workout today - from people just starting their CrossFit journey, to veterans, to...

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Week of May 20th

It's de-load week! What does that mean? Well it doesn't mean we lose intensity in our workouts, but our weight lifting is a little lighter. We want to give our bodies a chance to recover a bit, but we'll still do the movements we have been working on to maintain...

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Week of May 13th

Happy Mother's Day to all our strong mamas at CFS! Hope you enjoyed your day. Get ready for a challenging week ahead at the gym. We are wrapping up a cycle, so this will be some heavy lifting. After that, we'll have a de-load week, then a test week.  Yes the test week...

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Week of May 6th

May brings us my favorite single day event at CFS: Murph!  Murph is such an amazing day, as we honor Michael Murphy and his service, remember all those who have served, and celebrate our community with a tough workout and fun  and food afterwards.  This year, we're...

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Week of April 29th

April ends this week, and here comes May. May will be capped by Murph, and it's always such a great mid-year celebration of your fitness, and our community.  We have some extra stuff planned this year to make it even more fun for all. Details to come soon. Some news...

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Week of April 22nd

I hope everyone had a nice spring break and Easter holiday. Back to work, and back to some ramped up intensity as we are full swing in our strength cycle and metcons are going to ramp up as well. Hopefully we are near the end of pollen as well, and those outdoor...

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Week of April 15th

It's spring break for many of you, some quick scheduling notes this week: No Pre-teens class this Sunday No CrossFit this Sunday Open Gym Sunday 9:45 to 11:30 am Yoga and CORE on Sunday as regularly scheduled. We are fully into spring, and the temps are creeping up,...

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Week of April 8th

As we ease back into our regular schedule, keep up that intensity you had all Open, and keep your training goals in front of you.  Murph will be here just a few short weeks away, and that's always a great yearly benchmark to test your fitness.  I hope you all...

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Week of April 1st

The Open is over, and congratulations to all of you who completed those workouts, especially 19.5!  Special congratulations to The Clean Jerks, this year's Intramural Champions, by just 1 point over Jacked in the Box.  It was close down to the wire! The banner will be...

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