Weekly Update

Week of August 10th

Some tough workouts this past week for sure! Legs and snatches galore!  That front squat one on Wednesday...uh yeah! Big news this week, we want to welcome our new coach, Seth Mills!   Seth is a Level 2 CrossFit Trainer and has extensive experience coaching. He...

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Week of August 3rd

Well that was one of the harder weeks of CrossFit in a while, at least in my opinion. The thruster/pull-up combo on Monday, plus that 2k run, 2k row and farmer carry one on Wednesday made for a tough week!  Hope you all enjoyed it.  Hard to believe we are now in...

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Week of July 27th

PR week was a big week! Lots and lots of PRs, and lots of big weights that were at least close to old PRs before the quarantine. Goes to show we are all still staying strong and getting stronger!  I also think that staying with 10% of a PR is a good day, especially as...

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Week of July 20th

Well it's hot! But me for one one, I swore when we moved down here from Buffalo to get away from the cold and snow on Easter, we wouldn't then conversely complain about the heat down here. Embrace it, train in it, and worry about things you can control! Anders had a...

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Week of July 13th

Ok for real, where is the rock!?!?  Matt Clayton, last known to be with you.  You'll be brought to full trial shortly.   Ok, had to start with that.... LOL Things at the box continue to roll well, and I thank everyone for their flexibility with classes, schedule, and...

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Week of July 6th

I hope everyone had a great holiday weekend and celebrated responsibly and with a nice workout of some sort.  That hero WOD on Saturday, "Josie", was certainly a challenge.  We did that 2 years ago to the day, and we'll keep that in the memory bank for a future 4th of...

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Week of June 29th

As the calendar turns to July, we start to pick up our programming a bit after our 4 week re-introduction plan.  You'll see a little more percentage work rather than perceived exertion, and some more specific targets on the metcons.  Remember, no matter what, it can...

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Week of June 22nd

Happy Father's Day to all our amazing strong father's at CFS! Hope you enjoyed your day!  We start week 4 of our re-introduction programming this week, and then we'll get into a more traditional cycle aimed at The Open in October! (though that may be pushed back) For...

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Week of June 15th

It's been great to see so many of you back in the box the last week or so. The effort in the workouts has been there, and thank you for the effort in keeping everything clean, sanitized, and organized! We're ready to start another week! CrossFit HQ as you may have...

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Week of June 8th

What can I say? Outside of the box, it has been a roller coast of a week for the USA and the world.  I want to stress, we have been, and always will be, a place for all, and will support equal rights for all. We believe in family, in love, in support, in laughter, and...

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Week of June 1st

The time has come, we are back in the box!  Though we are limited to 9 per class, we are thrilled to be back in.  Thank you to all that have brought back the equipment clean and in the same condition you got it in...much appreciated! Starting Monday 6/1, we will have...

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Week of May 25th – COVID 19 Week 10

Week 10 of no box.  We thought of course we'd be open on Tuesday with gyms being included in phase 2. That of course was changed, and well here we are.  Good news, we have a plan to get people together to workout as soon as this Tuesday, and at the box!! Meredith...

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