Week of 1/29

Nothing says fitness like limping around with a pulled hamstring or a strained shoulder, am I right? Nope. Wrong. Injuries really kill our fitness. So, we should take every measure to avoid them, right? RIGHT! Last week, we met Emma Coleman who will be making regular stops at the gym to talk about any injuries you may be battling.

This week, I want you to try something new (for most of you). It is called… ROMWOD. Yep. Range of Motion WOD. A daily dose of stretching/yoga that you can do at home or in the gym. Check it out for a 1-week trial membership. Do it every day, and you will definitely feel better!

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Meet Emma Coleman

Tonight, you will have a chance to meet Emma Coleman. She is an Outreach Liaison with SSM, and she has a background in sports medicine. If you have an injury that has been nagging you for months, she’s the one to talk to. She’ll talk with you and determine if there are some exercises you can to do fix the problem. If necessary, she can refer you to an SSM specialist. You are under no obligation, but if she refers you, it’s probably a good idea to get checked out.

I’m SUPER excited to have her in the gym. She’ll be around between the 430 and 530 classes, so come early or stay late!

Week of 1/22

Seems like we had a lot of birthdays last week, but I want to highlight one in particular. Don Schlagenhauf turned 70 years old last week!! That’s right! 70! Absolutely amazing.

We’ve always said that the point of CrossFit is to keep us healthy. Don is a great example of that. No matter what the workout is, he attacks it head on. He always has a great attitude and never quits. Always great to have you in class, Don!

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Week of 1/15

Well, the 314 Open Team Competition is behind us! There were some INCREDIBLE moments throughout the day. We deadlifted a car!!! How cool was that?!?! Yes the run was cold, but you all rocked it! We had a couple of misfires and moments of confusion, but the greater majority of folks had a great time.

We put this competition on to hang out with athletes of all ages and skill levels and to have a great time. Every year, we try to do something different and fun, and the car deadlift did not disappoint. We love having teams judge each other to keep everyone engaged and to promote the community of CrossFit. Isn’t that why we all do CrossFit? Getting a great workout with friends and having a great time? Next year, we will emphasize the fact that this competition is just meant to be fun for all. If you’re super concerned with standing on the podium, you may want to find another competition. Let’s just have fun!

A huge thank you to Josh, Emily, Erin, Rob, Annie’s kids (who’s names I totally know and didn’t forget at all), Dan, Paul, Holly, Amy, Frank, Fred, Amie, and everyone who helped make the day so fun and successful. Thanks to JD’s gym for letting us use your awesome car deadlift rig! If you’re looking for a Strongman gym in the area, you should definitely check them out. Thanks to CFKW, the Clanx, and Amy for letting us borrow equipment. And thanks to all of the awesome competitors for giving it your all. Like every year, we are truly humbled by your abilities and efforts. Thanks!!!!

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Week of 1/8

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Welcome to 2018!

I don’t know about you, but 2017 FLEW by for me! The fact that it’s the last day of the year is crazy. Personally, I LOVE the new year. Not the partying until midnight (ew). Just the thought of a new year. A clean slate. A fresh start. Goals from last year? I achieved some of them and some got lost in the mix. Now, it’s time to set some new goals!

In years past, this has been tough. What goals are important to me? What numbers are reasonable? How much improvement can I actually make? This year, we wanted to give you a little more guidance. This year, we have the CrossFit 314 Levels!

Levels – 314

What is this? It’s just a guide to help you identify areas where you could improve. Being a Level 3 athlete does NOT get you preferential parking or a private bathroom. The purpose of this is to give you some concrete goals. Maybe you are SUPER strong, but could improve your cardio. Or vice versa. That will be apparent. Strive to complete all of the skills for a level, and you will be a very well rounded athlete. These can be completed at any time, as long as a trainer is present. Go get ’em, gang!!

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2018 Schedule

You asked, and we delivered! Well, we’re about to deliver. Starting next week, we will run a schedule based on your feedback. We’ll be open M-F at 5 am (because you’re all crazy), and the night classes will shift to 4:30, 5:30, and 6:30. As always, sign up via Mindbody for the most up to date schedule.

Week of 12/25

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Merry Christmas!!

Merry Christmas!! We will be closed for the holiday, but we will reopen midmorning Tuesday.

Week of 12/18

Well, we’ve finally come to the end of this super long squat program! I hope you’re all feeling well rested and ready to PR! This time, we’re going to do a little overload before we attempt a PR. What does that mean? Check out this video for a full explanation:

Good luck, gang!

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