Category: Announcement


Memorial Day

Tomorrow is Memorial Day, and we will be at the gym from 6-noon. Murph heats will go off about every half hour, and we will have burgers and brats at 11. We definitely want everyone to have fun and get…

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Max Out Week!

Welcome to Max Out Week!! This week, we will test our Back Squat, Clean, Bench Press, OHS, pullup, pushup, ring dip, T2B, Deadlift, Front Squat, Snatch, and Clean and Jerk! Even if you don’t typically keep track of your lifts,…

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Programming – Week of 4/10

This week, I started listening to the Icon Athlete Podcast. If you’re not familiar, Icon Athlete is a program run by Chris Spealler, one of the most widely respected CrossFitters in the business. Chris is a 7 times CrossFit Games…

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Programming – Week of 4/3

I don’t know about you, but I am SO HAPPY to be back to regular training! I wanted to give you all a heads up that we are coming to the end of our current strength cycle. Mark your calendars…

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The CrossFit Games Open Wrap Up

What an amazing Open season!! The dumbbells certainly made things exciting challenging f*&%ing terrible interesting. For some of us, this was our 7th Open. That’s crazy to think about! For others, this was their first year. No matter what, I…

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Fitness 5K

On April 22nd, CrossFit 314 will be helping out at the Fitness 5k. Proceeds from this race will help Sperreng Middle School develop a new PE program teaching students to safely perform exercises. From their site: Sperreng Middle School is…

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CrossFit Open – Captain Competition Update

Team Niki showed up BIG on week 4 and won the week! Close behind was team Frank, followed by Josh, and Amy. That puts Niki in the lead overall with 8 points, Frank in second with 9 points, Amy in…

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CrossFit Open – Captain Competition Update

Wow, 17.3 was AWESOME!!! Maybe I’m biased because I really like pullups and snatches, but I really liked that one. There were some interesting goings-on in the Captain Competition, as well. Niki’s shoulder isn’t doing great, so she tagged in…

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CrossFit Open Update

We are just a few hours away from the announcement of 17.3!! What’s it going to be?!?! Only Dave Castro knows. But the Battle of the Captains? We know the answer to that one. The winner of week 2 is………

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CrossFit Open – Captain Competition Update

17.1 is in the books, and it was a doozy! Nearly 80 of us participated to complete 1,420 minutes and 40 seconds of work and 15,748 reps. If you’re like me, you also completed about 4 hours of foam rolling and 2.5…

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