CrossFit Macomb Blog

Are you ready 2016 CrossFit Open?!

2016-01-16T20:34:00.001-05:00

It's that time of year again! The time of year that all CrossFitters around the world impatiently wait for Dave Castro to determine there fate each Thursday night for 5 weeks. The CrossFit open is upon us once again and if you have not signed up already it's time to commit and get your name on that leaderboard.

While it is always filled with anxiety, wonder, and competitive stress the CrossFit open is a must do for everyone. How often are you able to compete in the same competition as Rich Froning or Annie Thorisdotter? The answer is, once a year ;-) If you participated in the open in 2015, this is a great opportunity to see the progress you have made this past year and retest your fitness. If you are new or have only been crossfitting for a few months, no worries! With the added option of scaling there is no reason to not participate and see where you place amongst the community. The open gives you a perfect opportunity to see where you stand, find your strengths, find your weaknesses, and learn what you need to focus on the next year. This is where you determine your short term goals and make a plan for 2016.

If all of this isn't reason enough to participate, The support and energy you feel during the open is unreal! Not only do you find overflowing encouragement within your home box, but every CrossFitters Instagram and Facebook feed helps you feel the connection with the worldwide community. You can be part of that too! Register today and let's see what CrossFit Macomb can do!

We will be doing the open WODs every Friday after the workout is announced. You will be doing it anyways so you mine as well register ;-) Here is the registration link: https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

The cost is only $20! $20 you will never regret spending

July 2015 PR's

2015-08-17T16:29:00.000-04:00

Great job on your PR's last month! It's great to see such awesome improvement each month :) Keep up the great work!

July PR's

Mel: “Nancy” RX (20:40), 205# DL x3, Legless Rope Climbs

Jen S.: 180# DL x3

Mary: “Nancy” (22:06), 3 strict HSPU

Toni: “Nancy” (18:31), “Diane” (8:01)

Mouse: 100 unbroken sit-ups

Rob: 270# Jerk, 210# SN

Megg: 5k (26:05), 135# SN

Rene A: “Angie” (19:35), “Diane” (4:06)

Sarah C.: “Diane” (6:08)

Gen: Rhyan said “nice squat”

Dalton: “Angie” (14:10), “Diane” (4:32)

Chris: 5k Run (44:20)

Vicky: 5k Run (44:30)

Renee: pistols

James L.: 1 rep max flat bench 255#

Andrew G: 225# C&J, 180# SN

Nicole F: 225# DL x2, 115# CL, 110# C&J, 3 Kipping Pull-ups, 1 strict pull-up

Kurt: 435# Squat x3, 385# Bench

Shannon: “Angie” (19:59)

Josh: “Diane” (5:33), 190# SN

Mitchell: 240# SN x2, PS + HPS 225#

Kate: 75# SN

Trevor: 300# C & J, 190# x12 PP, 80 unbroken push-ups, “DT” (5:46), 215# SN, “Fran” (2:28)

June 2015 Pr's

2015-07-01T15:47:00.000-04:00

Nice PR's this month!

June 2015 PR's

Andrew G.: 175# SN, 315# x5 SDL

Josh: 233# C & J

Kate: 1mile sled drag w/ 90#, 45# SP x 12

Trevor: 240# x5 OHS, 245# x3 OHS, 285# PC, 10 unbroken MU, 1 mile sled drag w/ 135# (31:30), 200# x10 OHS, 355# x3 BS, Isabel (2:24), 1 mile sled push

Dalton: 1 mile Sled Drag w/ 135# (30:39.23) 315# x3 BS

Shannon: 85 unbroken DU

Rob: 207# HSN, 20# PS, 315#x2 FS, 165# x30 PP

Augie: 375# x2 DL

Jenna: 105# C&J

Renee: 165# CL, 165# Jerk

Marissa: 245# x2 DL

Nicole F.: 1 Kipping pull-up, 40 unbroken DU

Mckenna: “Manion” (37:45

Erik: 48” Box Jump

Eileen: 1 DU

Mel: 13 unbroken Toes to bar

Mouse: 195# FS

George: 315# x5 SDL

Sarah C.: 50 unbroken DU, “ Jack” (13+11), “Manion” (36:48)

Sue G: 3 DU

Mitchell: “Isabel” (2:00), 100 Pistols w/ 53#, Sled Push 1 mile, 300# HCL

Megg: 1 Mile sled push, 170# CL

CrossFit Kids starting June 15th

2015-06-12T09:40:00.000-04:00

We are excited to bring CrossFIt Kids to CrossFit Macomb starting June 15^th! Our coaches are looking forward to introducing your children to CrossFit and the importance of health and fitness. Not only will they be learning CrossFit movements and standards, in turn they will learn the value of confidence, hard work, and being part of a community.

Below is a parent letter introducing our program. Please read it and pass it along. Again we are very excited to start and look forward to meeting all of your CrossFit Kids! :-)

May 2015 Pr's

2015-06-11T08:54:00.000-04:00

Congratulations on your PR's last month!

Kate: 70# Snatch, 125# FS, 115# Clean Pull, 100# Clean and Jerk, Not terrified of OHS and Snatches

Trevor: 135# 1 mile Sled Drag 32:24, 305# FS, 310# FS, 290# x 3 FS, 235# x 2 OHS, 235# 10 RM FS, 360# x 2 BS, 315# Jerk, 190# Muscle Snatch, 295# Clean, “Helen” 7:38

Genefer: “Fran” 7:08, Kipping Pull-ups

Sarah C.: “Fran” 4:38

Derek: Handstand Push-ups

Marissa: “Murph” 54:56

Mckenna: “Murph” w/ vest 53:21

Rene: “Randy” 6:08

Nicole F.: “Randy” 7:40

Cody: “Fran” Rx'd 4:37

Dalton: 135# 1 mile sled drag 31:34, 285# BP, 345# BS

Mitchell: 269# Snatch, 250# x 5 Push Press, 135# 1 mile Sled drag 33:12

Eileen: Came 5 days in a Row

Mike: 205# Clean and Jerk

Christina N.: 1^st Rx’d WOD

Andrew W.: “Fran” Rx’d 3:18, “Randy” 3:23

Kelsey: 225# x 5 BS

Renee F.: 170# FS, rope climbs, 160# Clean and Jerk, “Murph” Rx’d

Patty: “Fran” Rx’d 8:26

Deb: “Fran” Rx’d 4:30

Rob: 337# x 5 BS

Michelle: “Mighty Murph” 1:20:01

Megg: “Mighty Murph” 1:13:04

Karli Came back!

March Pr's

2015-04-15T15:56:00.001-04:00

The open is over! Great work to everyone who participated and congratulations to all with PR's on the board last night. Hopefully the open gave you some good insight in what kind of goals you need to set for yourself. Start by putting them on the goal wall, get to work, and soon you will see them here. ;-) Great job CFM!

Jason R.: 225# Clean, 215# C & J

Marissa: “Karen” 7:15

Sarah C.: 180# C & J, “Karen” 8:00

Nicole F.: 100# Squat Clean

Sue G.: 1^st Box Jump

Kate: Finished First open!

Deb: 145# Clean, 140# C & J, 135# TNG Power Clean

Mitchell: 215# 5x2 Power Snatch, 225# 3x3 Snatch, 390# 5 RM BS, 315# 20 RM BS, 260# Snatch, 315# Power Clean

Megg: 2 Strict Muscle ups, 155# C & J, “Karen”5:25

Mike: 135# Power Snatch, 205# x2 FS, 225# x5 BS, 285# BS, 315# x 5 Deadlift.

2015 Open:

15.1 Trevor: 185, Meggan: 183

15.1a Trevor: 267#, Kelsey: 175#

15.2 Trevor: 202, Meggan 163

15.3 Trevor: 471, Kelsey 338

15.4 Trevor: 103, Kelsey 93

15.5 Trevor: 6:59, Meggan, 9:35

What to Take From the CrossFit Open

2015-04-08T15:45:00.000-04:00

Congratulations to all of you who have completed the 2015 CrossFit Open!!! The open is the best thing we could ask for as a CrossFit athlete. The open gives us a goals, motivation, and direction. This is where we learn what to focus on next, and where to take our training. It is a yearly reality check and push to keep us on track and excited about our improvements and opportunities.

Since the open is over, now is the time to evaluate your performance and start working toward improvement. Recognizing the workouts that you struggled with is one of the greatest tools you can have as you continue with your fitness progression. What workouts were the most challenging? Which ones did you do better on? Think about the different movements, rep schemes, lengths, and focus of each WOD. Evaluating your weaknesses is the first step in turning them into your strengths. Ask yourself these questions; what were your physical limitations? What were your mental limitations? Did you lack strength, endurance, mental focus, or skill?

If you found you lacked strength, it's time to suck it up and start hitting those heavier weights in the WOD. Yes it may take you longer, yes it is going to hurt both mentally and physically, but the more reps you get in under your belt, the easier it becomes. If you need help assessing which WODs you should be lifting heavier and which WODs you should use a weight you can do quickly, ask one of your trainers. Always be sure to tell them your specific goals so they can help you make the right choice.

If endurance was your issue, your focus needs to be to keep moving. Keep your body going during the WOD. If you break, make it short and sweet. Try to stick with a consistent pace. This may mean cooling your jets in the beginning of the workout. Going all out in the first 3 minutes will make the last 12 a struggle. It may take some time to learn how to pace yourself but remember the goal is to keep moving. If you find you started out too hard, slow down, but keep moving. If you feel like you can push a little harder speed up the last half. Be patient and teach your body how to breathe and stay calm under stress. A great guide is to think about your pace as 80% effort for the first 80% of the WOD and all out for the last 20%. This works well in most situations. Remember to note how you feel after the workout so you can quickly learn your threshold and understand how to best pace yourself no matter what WOD is thrown at you.

Mental focus can be the only thing holding you back. As much as CrossFit is about physical strength and skill, it is three times more of a mental battle. If you lack the confidence in yourself and your abilities, you will not do your best. If you are overwhelmed with the time, the reps, or the movements, you have doomed yourself from the beginning. Practice mentally preparing yourself for each WOD. Think of a strategy and tackle one thing at a time. Take all your doubts and counteract them with positive mental notes that will help you keep pushing. A healthy mental attitude will make all the difference in your performance.

There are always a lot different skills and movements in the open. If you found that your downfall was a skill, or multiple skills, its time to start practicing. This is where you will need to put the extra time in. Maybe its 10 min before and/or after the WOD or, even better, take advantage of the open gym time. Get a plan together on how you are going to improve on this specific skill. Where are you at now and what progression do you hope to take? Just like your goals on the goal wall, you want to give yourself a timeframe and decide on a plan that fits within that. Ask your trainers for advice on what you can do to improve, check out progression programs online, ask your fellow CrossFitters what has worked for them. Make a plan, implement it, and be patient enough to see it through.

Whether you decide this year’s focus is strength, endurance, mental focus, skill work, or some combination of the four, get to work! You don’t necessarily have to carve out hours more of time, just ensure you are narrowing your focus and goals as you are doing the daily WOD. 10-20 extra minutes to work on a skill or two will not only make you a master of the skill, but will improve your workouts. Struggling through a WOD with a little extra weight will only make you better. In fact, that case will kill two birds with one stone; strength, and mental toughness. Please communicate with your trainers on what your goals are and ask them to help you get there. Support and accountability is essential to staying on track and reaching your goals.

February 2015 PR's

2015-03-11T09:55:00.001-04:00

The open is here and it is time to see how much you have improved over the past year. Lets put all these PR's to good use! Great job last month!

Melanie: 10 Strict Pull-ups, 135# Clean, 95# Snatch

Amanda V.: 65# Snatch

Cody: 175# Snatch, 225# Clean

Patty: 100# C&J

Trevor: 210# Snatch, 275# C&J, 285# Clean, “Nate” 8+6, Survived 22 years

Rene: 145# PC, 300# DL

Jenna: 100# Clean, 75# Snatch

Christina N.: 125# BS

Toni: 75# Snatch, 100# C&J

Mike: 195# C&J

Josh: 245# PP

Shannon: 95# Snatch

Andrew W.: 280# BP, 275# PC, 350# BS

Kate: 160# DL

Mitchell: 300# BP, 400# x2 BS, 350# 4x2 FS, 205# 4x3 PS, 255# Snatch, 335# Clean, 1^st WOD in 4 months.

Kurt: 265# PC, 180# Snatch

Marissa: 125# C&J

Deb: 225# 5x3 DL

Sign up for the Open!

2015-02-25T22:06:00.001-05:00

This week starts the first week of the 2015 CrossFit open. This is a worldwide competition that starts the journey to the CrossFit Games. To be part of it, all you have to do is sign up. Everyone signed up will post their scores for this years 5 workouts and see where they rank.

If you did the open last year, you know how cool of an experience it is to participate in such a huge competition. You are not only competing against your fellow box athletes but CrossFitters around the world! Everybody does the same workout, everybody posts their scores, and everybody gives it their all.

This year CrossFit is introducing a scaled division. This is an amazing opportunity for some of you who have steered clear of the open due to some of the more challenging movements like double unders or pull-ups. This is your year to join in and see where you fall, experience the push, and feel the support and community that you have around you.

Set aside your fear and sign up for the open. It is $20 that you will never regret spending. If it makes you feel any better, you will be doing these workout at CFM anyways. You mine as well reach higher than your box and compete with the world!

Here is the link to sign up!: https://games.crossfit.com/competition

CFM February Newsletter

2015-02-15T12:12:00.001-05:00

Its that time of year again. The CrossFit Games season is right around the corner.

The beginning of the CrossFit Games season start with a five-week, online, world-wide qualifier for the CrossFit Games, to find the fittest on Earth. In 2014, 209,585 people signed up for the CrossFit Games Open.

The Guinness World Record for the most participants in a racing event was set by the Run for Pasig River in Manila, Philippines on Oct. 10, 2010. The event, which included three simultaneous races, had 116,086 participants. The Kahit Isang Araw Unity Run on Jan. 22, 2012 in Manila, which had 209,000 registered runners, unofficially broke that record.

About 36,000 runners registered for the 2014 Boston Marathon. More than 50,000 runners participated in the five-day Walt Disney Marathon Weekend in 2014. And from February to July 2008, 63,000 bowlers took part in the United States Bowling Congress' Open Championships in Albuquerque, N.M., in what is called the world's largest participatory sporting event.

Each year, participation in the CrossFit Open grows exponentially. In 2011, about 26,000 people signed up for the first-ever Open. The next year, 69,370 people signed up. In 2013, there were 138,619 participants, and this year with newly added teen division, registration is expected to be over 350,000 people.

Most people who sign up for these large-scale events don't sign up to win. They don't even sign up to place in the top 100. With no hope of placing near the top, what is the motivation to join in?

You don't have to sign up for the Open to do each of the five workouts, just like you don't have to pay money, show up on a certain day, and wait for your assigned starting time to run 5K.

But as anyone who has participated in a race or a competition knows, it's not the miles or the amount of weight lifted that makes these races and competitions memorable. It's coming together with other people and raising the stakes just a little bit; it's pushing beyond the everyday and finding out what lies within you.

It's worthwhile to think about the sheer number of people doing the Open, and what that means. The athletes at the top of the Leaderboard get a lot of attention, but it's really the pages and pages of athletes behind the leaders that make the Open so extraordinary.

For five weeks, thousands of people around the world are united by a challenge. Some will experience success and some disappointment, but all over the world people show up, their heart in their throats, to test themselves, to cheer on their friends and to push their limits.

That's why so many people sign and put themselves through the emotional, physical, and psychological intensity of the Open. You too may surprise yourself with what you can accomplish.

CrossFit Games Live Streaming of Open

This year we are going to stream the live open announcements at the gym every Thursday starting February 26th through March 26th. So stick around after the 5:30pm WOD and watch the announcement of the WOD for that week and watch some of the CrossFit greats demo it as they compete head to head.

http://games.crossfit.com/article/2015-live-open-announcement-venues-and-athletes

We will be hosting and performing the Open WOD for that week on the Friday. We will setup as we have done in prior years by splitting the class into heats. That way everyone will be counted according to the standards of the Open.

Competitors Clinic II

We will be holding our second competitors clinic. This clinic is February 21st at 5:00 pm to 6:00 pm. This clinic is free for those of you that signed up for the Open. We will talk about pacing, strategy, and overall performance for getting the best score you can in the Open. Then each Thursday after the Open announcement I will help you determine and develop your individual plan for performing that WOD.

CrossFit "Macomb Madness!" Competition - March 14th

Only 3 spots remaining! The CrossFit "Macomb Madness!" Competition is a bracket style competition where a male/female team will compete head to head against another seeded team through a double elimination contest to determine the best.

There will be a scaled bracket for those not competing as prescribed and a toilet bowl bracket for the those that are eliminated from main bracket.

All teams will compete in a least 3 WODs. The first WOD will be completed by every team and determine the teams seed for the rest of the event. From there, each team will compete in heats head to head against another team. The better team advances to the next round until only one team remains.

Sign up your team to hold your spot. We can only allow a certain number to fill the brackets properly.

All the WODs and details are posted on our websitewww.crossfitmacomb.com/p/macombmadness.html

Register Your Team!

February Macombie

This month, the February Macombie for the "Game Day" award goes to Josh M. Last year was Josh's first time competing in the Open. After that experience he wrote this:

"First of all I would like to thank you for pushing me to do the Open. It has been a fantastic experience. The atmosphere during the open workouts is only describable as electric. I have been pushed by the trainers and fellow CFM athletes, and have always outperformed my goal, or what I thought I was even capable of, going into the Open events. From watching the announcement online Thursday up until performing Friday there was the anticipation of "game day". Just as much as I have enjoyed competing, I have enjoyed cheering others on, and seeing others also outperform their expectations as well. For anyone that did not do the open this [last] year I want to tell you it is the best $20 you will ever spend. Not only did it push me during the open itself, but it is now my motivation for the next 12 months until 15.1 is announced. It has helped me to identify some weaknesses that I need to focus on for next year as well. So a big thank you to everyone at CFM, that helped me during the open this year. It has been a great experience, and I highly recommend you all sign up [this] year."

Josh is signed up for the Open again this year and he has a year's worth of training and work behind him to help through. He also has a new little girl to help cheer him on. I excited to see the improvements pay off for Josh and see what new work he needs to tune up for next year. Keep up the good work Josh.

Upcoming Events

February 21st: Competitor Clinic II at CFM (5PM - 6PM)
February 26th: CrossFit Games Open begins
February 26th: CrossFit Games Open Live Streaming Announcement at 8:00pm
March 14th: CrossFit "Macomb Madness" Competition
April TBD: Box to Box Throwdown

January 2015 PR's

2015-02-09T11:22:00.000-05:00

Good work CFM on your PR's! What a great start to 2015!

Melanie: 90# Snatch, 9 Strict Pull-ups, 110# OHS, 6 pistols with PVC OH, 40 DU

Andrew W.: 250# 20 Rep BS, 225# OHS

Tim R.: 135# Clean

Josh: “Randy” 5:33

Trevor: 200# Power Snatch, 25# Strict Muscle Up, 265# Hang Clean, 211 unbroken DU, 205# Snatch

Rene A.: Rhyan said, “good Rene” during squats instead of “deeper Rene.”

Andrew G.: 215# C&J

Trent: Muscle Ups, 255# FS

Renee: 140# OHS, 110 Unbroken, DU

Mike H.: 265# Squat, 235# Bench

Mitchell: 300# 1x2 Split Jerk, 200# Strict Press

Kate: 3 Strict Pull-ups, 11 T2B, 15 HSPU (1 mat), 1 min hollow rock hold

Megg: Bar Muscle up, 100 unbroken wallballs

Bree: 95# C&J, 70# OHS, 2 DU

Nicole F.: 105# C&J, 70# OHS, 95# Push Press, 70# Power Snatch

Morgan: “Randy” (35#)

Julie G.: DU, 2 Rx’d WODS

Dalton: 220# Jerk, 150# Strict Press

Toni: 70# Snatch

Is Your Competitive Edge in the Way of Your Training?

2015-01-28T11:10:00.000-05:00

Imagine the feeling you get right before a WOD. You enter “beast mode.” You’re focused, determined, and chomping at the bit waiting for the 3-2-1 Go! “How fast can I do this?” “That seems heavy,” “who can I beat?”, “this is going to suck!” It’s all running through your head creating anxiety, adrenaline, and determination. While these thoughts seem like negative stressors, they’re not all that bad. These are the thoughts that turn you into an athlete, a CrossFitter. The problem lies in letting your competitive edge get in the way of your training. In your everyday CrossFitting at your box, you are training. This is where you seek to better your weaknesses and improve the quality of your work. It takes a different mental strength. You first need to know the standards, know your weakness, and be patient enough to take a step back, slow down, and train them.

You look at the whiteboard each day and see the WOD written with prescribed weight, rep scheme, and skills. Before throwing the weight on the bar, or deciding whose time to beat from the previous classes, you need to consider the movements and where you are in your training. Is that an ideal weight for you to perform the movements in a reasonable time? Are the skills in the WOD ones you need to work on, or some of your greatest strengths? Are you going to be able to meet CrossFit standards with quality reps, or will you have to give up good form for speed? Assess your personal situation, and make good decisions. It is more beneficial for you to be able to move properly vs. move faster and at the same time it is better to keep moving vs. having to take too many rests during work times.

Everyone is in a different place with their CrossFit training and although the aspect of competition is a big part of CrossFit, your daily training is the opportunity for you to perfect your performance. The most important thing is that you are always doing YOUR best. Does it really matter if your time was faster than “so and so” when you would have been “no repped” on half of the reps in a competition? Does it matter if you could move more weight if your form is all over the place and you put yourself at risk for injury? Scale the workout for you. Understand what the WODs structure is meant to train, and base your scaling on how to keep the WOD effective, challenging, and safe. Push yourself, but don’t sacrifice form or quality for time or load. The metcon WODs are meant to keep you moving and test your efficiency and endurance. The key is good form and precise technique. Train these first, and everything else will come.

If you are having trouble scaling appropriately, ask a trainer for some help. Let them know your goals and what is important to you, they can help you get the best out of the WOD.

Transformation Tuesday: Michelle the "Competition Queen"

2015-01-13T09:30:00.000-05:00

Todays "Transformation Tuesday" comes from our Macombie of the month Michelle! Michelle has participated in 10 CrossFit competitions in 2014 and plans on competing even more in 2015. She is the "Competition Queen" and is not afraid to jump in and give it her all amongst local CrossFitters. Here is what she has to say about what she loves about competing, and how it has helped her grow:

The best part about competing is the feeling of accomplishment when you’re done, the feeling of community you get from all the different CrossFit families that come out to support everyone, and seeing that no matter your age, gender, weight, or athletic ability, you will be cheered on until you are done.

I have learned a lot from competing, about myself and others, and you’re never going to know how you’ll do if you don’t try. Don’t be afraid of failure, failure motivates you to keep pushing and working harder. Failure forces you to set the bar higher.

For as long as I can remember I have always loved to compete; from bumper bowling as a toddler, to all the sports I played through school, to where I am now. Competing can be very stressful; you will have good days and bad days. Every competition is different and some will push you to your limits, but that is the best part; being pushed to your limit, overcoming it, and setting PR’s. The time on the clock and the place on the leader board mean nothing if you didn't give 110%. Being first is always an awesome accomplishment, but giving everything you had and finishing means more than first place. When you walk off that floor there should be no doubt in your mind that you left every ounce of effort you had out there.

-Michelle

We are proud of Michelle's fearlessness and hard work. She always gives it her all and never settles for less than her best.

Here is a list of all the competitions she participated in last year:

1-Underdog Competition w/Larry, Sarah, & Ben

2-Spring Fling w/Larry

3-Double Trouble Throwdown w/Sarah

4-Bad Boy Breakout Games w/Larry

5-CFM 10 Skills Challenge w/Andrew W.

6-Clash of the Monsters II (Individual)

7-Wodtober Games w/Larry

8-Skunkbear Games (Individual)

9-Tank Tops & Booty Shorts w/Sarah

10-Compete with a Cougar/Wod with a Sugar Daddy w/Larry

Great Work Michelle!

If you have a transformation story please send it to crossfitmacomb@gmail.com. We want to celebrate your transformation with you and feature you on "Transformation Tuesday." :-)

CFM January Newsletter

2015-01-11T19:41:00.000-05:00

2015 State of the Gym Address
Thank you everyone that came out to the 2015 State of Gym Address. We had just about one-third of our members show up.

We started off by celebrating some of our athletes. Our longest active member of 3.5 years, who has been with us shortly after we opened was Judy P. She is one of the 5:45AM morning crew members. Our most active member last year was Kelsey S. She came to 392 classes last year. Just behind her with 387 classes was Andrew W. Both Kelsey and Andrew have put in a lot of work last year and it has shown.

Next, we announced some changes to our pricing options. CrossFit Macomb is now offering Unlimited CrossFit Classes memberships for only $125 per month now. One of our goals was to make CrossFit more accessible and through our growth over the past year, we were able to lower our prices.

We have also added a new pricing option called Mac-Pac's.
We will begin offering a 4 Pass and 8 Pass Mac-Pac. The Mac-Pac passes can be used on any of these services offered by CrossFit Macomb:

CrossFit WOD Classes
CrossFit Lite Classes
CrossFit ELEMENT Classes
Yoga Class
Open Gym
Clinics

The Mac-Pac's work as an add-on to your CrossFit Class Memberships to include Yoga, Open Gym, and Clinics but also can be used if you can't quite commit to a three day a week membership.

The 4 Pass Mac-Pac is $50 and the 8 Pass Mac-Pac is $90.

Lastly, we reviewed our direction in 2015. We are going to focus on three things: Programming, Box to Box Events, and Clinics. We will have a calendar out this month that will keep you up to date with these events.

See the events below dates and times.

CFM Clinics
This year we are going to put some focused effort into refining some of the skills that we touch on during the week.

The first clinic we are providing is a Gymnastics clinic. The Gymnastics clinic will focuson learning and developing each gymnastic movements. We will review specific drills and progressions as well as how to improve our efficiency when we are stringing multiple reps together. We will include multiple breakout sessions to "try the movements" while getting critiqued on the movements.

We will learn and practice the following gymnastics movements. From basic to advanced.

Push-ups, Knees to Elbow, Toes to Bar, Pull-ups, Muscle-ups, Handstand, Handstand Push-ups, Handstand Walking.

We will also be offering a Competition Clinic on January 31st. The Competition Clinic will be FREE for all CrossFit Macomb members.

You can keep up with all our clinics on our website at: www.crossfitmacomb.com/p/clinics.html

CrossFit "Macomb Madness!" Competition - March 14th
The CrossFit "Macomb Madness!" Competition is a bracket style competition where a male/female team will compete head to head against another seeded team through a double elimination contest to determine best.

There will be a scaled bracket for those not competing as prescribed and a toilet bowl bracket for the those that are eliminated from main bracket.

All teams will compete in a least 3 WODs. The first WOD will be completed by every team and determine the teams seed for the rest of the event. From there, each team will compete in heats head to head against another team. The better team advances to the next round until only one team remains.

Sign up your team to hold your spot. We can only allow a certain number to fill the brackets properly. Only 25 spots remaining.

Register Team!

January Macombie
This month, the January Macombie for the "Competition Queen" award goes to Michelle K. Michelle participated in a staggering 10 competitions last year. Somehow she managed all this while working and going to school obtaining a degree in Psychology. She is one of few CFM members that attend the 5:45 AM class as well as the PM classes. Great job Michelle, you are an inspiration to who you surround yourself with. Continue to work hard and good luck in all your competitions this year. You can read more about Michelle in her Transformation Tuesday post on our blog this week.

Upcoming Events
January 24th: Gymnastics Clinic at CFM (1PM - 4PM)
January 31st: Competitor Clinic I at CFM (1PM - 4PM)
February 21st: Competitor Clinic II at CFM (5PM - 7PM)
February 26th: CrossFit Games Open begins
March 14th: CrossFit "Macomb Madness" Competition
April TBD: Box to Box Throwdown

December 2014 Prs

2015-01-07T08:43:00.000-05:00

Last month of the year and we have a great list here. Great work!!! Should be an awesome year in 2015!

Andrew W.: 195 # Snatch

Marissa: "13.2" 7+15

Toni: 1st Rx'd WOD, solid jerk

Mary: 100# OHS

Josh: 205# OHS x 2

Tim: 10 Bar Muscle Ups

Dalton: 205# Clean & Jerk

Kate: 100# Clean

Rhyan: 2 Bar Muscle Ups

Shannon: 75 Unbroken Double Unders

Mitchell: 325# BS 4x3, 380# 5 rep max BS, 235# Snatch 6x1, 330# FS 4x2

Charsell: 37 Double Unders

Megg: 150# Clean and Jerk, 165# Clean, "Diane" 4:59

Trevor: 245# OHS x 2, 175# Strict Press x 5, "11.1/ 14.1" 358 reps, "Diane" 3:25

Bre Likes CrossFit!

Mike: Ski first 5k, 245# Squat, 135# BS x 23, Ran 1st 5k, 135# OHS, 125# OHS x 3, one mile sled drag 38:00, 205# flat bench x 3

Happy New Year CFM!

2015-01-01T21:06:00.000-05:00

The year 2014 has ended and we are onto a fresh start and new year. Reflect on 2014 for a brief moment. Remember what was good, forget what was bad, and only take with you the fond memories and learned lessons.

2015 is ready for you. Another year to grow, teach, and be taught. Where will you start? What will you change? Who will you become? Brainstorm your expectations, your goals, and yearly buckets list. Think about your long term goal and all the short term goals you will need to get there. Break it down, write it down, and keep yourself accountable all year long. Maybe your plan won't work out exactly like you think (they mostly never do). It may pan out better, or worse; but no matter what, you will always have changed, learned, and grown in one way or another. Take one day at a time and make the most of it! Never settle, stay positive, and do your best. :-)

Happy New Year CFM! Here's to a great year!

Some Pics from 2014 @ CFM

All I Want for Christmas....

2014-12-23T23:11:00.000-05:00

It's here, its Christmas! The season to be thankful, the season for giving, and the season to embrace the magic and festive traditions. Trimming the tree, Christmas carols, Santa Claus. While everyone may not always share, we all have a secret (or not so secret) list for Santa. That new pair of nanos, a lifelong supply of your favorite protein, a gym bag that doesn't smell like something died in it, (I'm sure the list goes on). Perhaps some of us have things on our list that don't come from a store.

I'm pretty sure the Grinch was referring to something much more selfless, but I was thinking more along the lines of a bodyweight snatch, or pull-ups, or abs of steel. You know, all of those goals and aspirations we have floating over our heads every time we walk into CrossFit, or watch CrossFit you tube videos, or lie awake in bed, or blink... :-/ Wouldn't it be great if you could unwrap those on Christmas morning?!

Unfortunately, it doesn't work like that. Santa doesn't just arrive on our rooftops every December 24th via sleigh pulled by a caribou with a red nose that lights up and a bag full of fairy dust. Lets not be ridiculous... He's not Peter Pan!

So with this sad truth in mind, we must ask ourselves, how will we get what we want this year? Well, Being that it is already Christmas Eve, the abs of steel may be on back order, but we can definitely set ourselves up for a Merry Christmas in 2015. Plus, new year resolutions pretty much start now so first we must determine our goals, and make a plan of action on how to achieve them.

It important to set SMART goals for yourself. There a are a few specific questions you must answer when developing a good goal. If you have taken a look at the goals walls at CFM, you may be familiar with these standards:

Your goals must be...

Specific: Ask yourself who what where when and why. Stay away from general goals and be detailed in your aspiration.

Measurable: Decide how you are going to keep track of your progress and how much you have to progress to reach the goal in time.

Attainable: Your goal must stretch you further, but still be realistic. If the goal is important to you, you will figure out and develop the abilities to make it come true. If the goal is too far out of reach, it just becomes Un-motivating.

Relevant: Ask yourself if this goal works well with other goals you currently have. Do you have the resources to work on it at this time? Do you have support? Will it compliment other goals you are trying to achieve?

Timebound: You need to create a sense of urgency to reach your goal. A time frame will do just that. Give yourself something to shoot for and get after it.

The goal wall at CFM is a great way to visualize your goals, get others involved to keep you accountable, and watch as they are accomplished and crossed of the list. Here's how it works:

1. List our your goals with specific details such as a what you want to accomplish and when you want to accomplish it by. ex: 5 unbroken strict pull-ups by March 15, 2015.

2. Cross off your goals as you accomplish them. Celebrate your victory and give yourself a well deserved pat on the back.

3. Replace your old goals with new ones!

What happens when you don't reach your goal? Evaluate what work you did to achieve the goal, why you didn't achieve it, and what you should have done different. You now have to brush yourself off, keep your head held high, and re-establish your goal. Be sure to take into consideration how you would have done things differently, and keep working hard.

So, you may think it would be awesome to just have these things given to you every year but whats the fun in that? We are CrossFitters, we work hard and embrace the blood, sweat, and tears everyday for that feeling of accomplishment and progression, and its worth every second! Let Santa take care of the sweater sets and workout shorts, they would be much less awkward to rip open Christmas morning than abs of steel.

Merry Christmas to All!

Transformation Tuesday: Rene

2014-12-16T09:30:00.001-05:00

Guest Post from Rene:

I started CrossFit Macomb at my max body weight of 265# (not a PR I was proud of). I knew I had to do something because I was miserable, unhealthy, and disappointed in myself. I found CrossFit online while searching for gyms between my work and home. I had never heard of CrossFit or a box or WODs or RX or PR or Fran or Murph. I walked in knowing no one. Mitch’s face was my first welcome. He ran me through the warm up and began class. My initial thoughts went something like this: “I’m too old for this. I’m too fat for this. I’m too weak for this.” On my third visit I almost didn’t walk in. I watched gladiator after gladiator walk into the box, and I felt completely out of my league. Some voice from within shouted at me until I got out of my car and faced the white board. I’ve never thought about quitting since then. Over the next few visits I admired the sheer power and strength of the CrossFit gang- never thinking I would ever be able to complete a WOD prescribed. I eventually got there. I eventually got on the leader board. I eventually learned that although comparing myself to other people inspired me to push harder, I was the only comparison that mattered.

My body type has never fit into anyone’s standards of thin. I’ve struggled with body image issues for as long as I can remember. It has been my life’s Achilles heel. I’ve lost myself a few times in the effects of it. Having children perpetuated the self-loathing of my body. I completely let go of taking care of myself. And I had easy excuses, excuses people couldn’t argue with, “I work fulltime, I have two little kids, my husband works afternoons, and it’s hard…” I stopped eating right, engaged in no kind of physical activity, and so I grew overweight and unhealthy. I felt every pound of the 265# on my body. I couldn’t walk a flight of stairs without losing my breath. I couldn’t give my girls piggy back rides without losing my breath. Finally, I was ready to face my demons. CrossFit hasn’t just helped me lose weight, it has guided me into loving my body. I can honestly say that I have never loved my body before. I do now, because I’m strong. My body can do things at almost 40 that it couldn’t have done 10 years ago. I’ll never, ever be what society thinks is thin-but I’m healthy and strong and a great role model for my daughters! The entire community at CrossFit Macomb has helped transform my physical body while healing my emotional perception of my body. Before and after pictures have always inspired me. This is my before and during picture-I can feel the suffocating misery on the left and the love that resonates from me on the right!

If you have a transformation story please send it to crossfitmacomb@gmail.com. We want to celebrate your transformation with you and feature you on "Transformation Tuesday." :-)

November PR's

2014-12-08T14:11:00.000-05:00

We've got long list here! Great work CFM!!! Lot's of PR's in November. Remember your goals on the goal wall and try to cross as many out as you can before the first of the year ;-)

Dalton: 20# BS PR

James L: HSW’s, 235# CGB, 370# DL

Cody: 220# C&J, 39 DU’s

Pam B.: 200# DL

Jenna: Eating protein

Andrew W.: PR’s every lift

Justin F.: 300# BS, 400# DL, 215# Clean, 135# Snatch

John G.: 455# DL, 350# BS

Kyle S.: 335# x 10 rep BS

Trevor: 2:29 “Fran,” 305# :30 pause BS, 450# x 3 DL, 315# x 10 BS

Rene: 4:59 “Fran”

Deb: 5:08 “Fran,” 145# Clean

Marissa: 6:59 “Fran,” 175# FS

Mike: 185# C&J, 205# FS

Bree: Completed first AMRAP

Kelsey: 3:08 “Fran,” 235# FS, 305# DL

Charsell: 165# FS, 70# Press

Toni: +25# on FS, 200# DL

Melanie: 135# FS

John M. 185# press

Megg: 3:48 “Fran,” 130# snatch

Kate: strict pull-up

Mitchell: 405# x 10 DL, 300# PC, 325# Split Jerk, 405# BS, 450# DL (4x1 and 1x3) , 285# BP, 355# x 10 BS, 230# PS, 250# Snatch, 315# C&J.

Have You Tried Yoga Yet???

2014-12-02T09:54:00.000-05:00

CFM is happy to announce the start of our new yoga classes! If you have been wondering what other things you could be doing to improve your CrossFit times, skills, and recovery, this is definitely one of them. Yoga has a lot to offer crossfitters and is a fantastic addition to your CrossFit regiment. What are the benefits of yoga? I'm so glad you asked…

-Yoga improves your flexibility and range of motion: Every move allows you to stretch, breathe, and then stretch even further improving your flexibility with every breath. Squat depth, ankle mobility, shoulder range of motion. These are all things that can easily be improved with yoga.

-Yoga teaches you how to breathe under stress: remember that panicky feeling you get when you are running or are in the middle of an intense conditioning WOD? You know the one that feels like you are not getting any air and are definitely going to die? Yoga can help fix that by teaching you an efficient way to breathe. A proper breathing technique will keep your body calm under stress and allow you to keep moving.

-Yoga teaches you balance: Balancing poses are used in yoga to help you find your center and improve body awareness. Want to get those handstand walks down or pistols? These exercises can teach you where your equilibrium is, how to breathe through static holds, and sustain a position for an extended period of time.

-Yoga allows you to relax, distress, and recover: This is a time for you to unwind, clear your mind, stretch out those hard working muscles, and allow yourself a different type of workout. Although yoga can be very challenging, it is a different pace and mental focus then your regular CrossFit WODs.

These are just a few reasons why you should give yoga a try. If nothing else, yoga expands your fitness variety and teaches you more about your body and your mind. Learning how your body responds, recovers, and can be pushed is key to success in CrossFit, but more importantly, in bettering your health and wellness.

Yoga classes run on Sunday @ 8:30 AM, Tuesday @ 7:30 PM, Thursday @ 5:45 AM and Saturday @ 11:30 AM.

For the month of December all of CFM members will get a chance to try yoga for free! All month long feel free to drop into any yoga class and give it a shot. :-)

CFM December Newsletter

2014-12-01T23:42:00.002-05:00

What Should I be Doing?

Just a reminder of all the things that we have to offer our members and how we can help push your fitness in the right direction.

WOD - The WOD is our standard CrossFit Class that is for general physical preparedness. The program is designed to be broad yet inclusive. Meaning we will be doing everything from Situps to Handstandwalks, or Deadlifts to Snatches. If you enjoy doing CrossFit then be in this class. All the movement and weights can scaled for all fitness levels.

CrossFit Lite - The CrossFit Lite class is designed to strictly build you body metabolic conditioning to help with endurance and stamina though high intense intervals and provide foundational strength and skill. The Lite doesn't mean it will be easy, it just means we won't use bars and heavy weights. If you are new to CrossFit this is a good place to start. Or if you want to focus more on metabolic conditioning and build your stamina and endurance then this is also for you.

ELEMENTS - The ELEMENTS class is where we start to hone in and focus on the specific areas of CrossFit, such as Olympic weight lifting, Gymnastic skills, long endurance, pure strength, or competitive training. If you want to be more competitive or want to focus on a specific area then this is where you cherry pick from what we programmed for that class that day.

All three of these classes are included in your membership to help you get the most results. If you haven't tried one of our other classes them please give them a shot.

CFM Yoga
As a Christmas present to our athletes we are giving away FREE yoga for the month of December. Any CFM athlete that has an active monthly membership can join the yoga classes this month. Yoga is a great addition to your CrossFit regiment as it can improve your flexibility, teach you how to breath under pressure, and help you relax for active recovery.
Have you heard a CFM trainer say, "You have tight hips", or "You need to work on shoulder mobility", or "Control your breathing", then yoga can help you do that. Take advantage of this gift to you for the month of December and see how it can really help.

Here is the schedule for December
8:30 AM Sunday
7:30 PM Tuesday
5:45 AM Thursday
11:30 AM Saturday

CFM Gives Back
We are so grateful to have such a giving group of people at CFM. The first round of our giving tree has already been swooped up. It is great that we can help and support a local Memphis family that is in need. We have another opportunity to help out another local family, we will be getting those tags up this week.
Here is the note for Joel and Lisa W. who is sponsoring this family.

"Hey everybody! I hope all is well for you and yours. I am writing to ask for your help again this holiday season. Last year I contacted Rhyan and Lisa and asked if we could share this request with the CFM community and they were more than happy to pass it on. You guys did not disappoint!
Through your contributions and that of others, we were able to sponsor a pair of families for the holidays and really make the holiday special for them. It was really incredible to see how much love and support was given to these families. It literally brought tears to my eyes when the contributions from CFM came pouring in. You all stepped up and the families were rewarded.
We are sponsoring another pair of families this year and are reaching out to ask for your help again. We quite simply cannot do it without support from our friends and family and the response has been just as incredible as it was last year! We have two new families this year, both single mothers with children. I know times are tough for many right now and the holidays can be very difficult, especially when we all have families of our own. I would never ask anybody to give more than they can nor would I ever want anybody to feel pressured or obligated to give anything at all.
The organization we are going through has no set minimum or set maximum. We can contribute as much or as a little as we want. My goal each year is to provide the families with as much possibly can. If I had to put that to numbers, I guess I'd shoot for $20-25 each. But it can be anything, really. The reason I reach out to so many is because the more that are involved, the more we can do for these families who really have very little. Also, it brings the cost down for everybody involved.
Again, please do not feel obligated or pressured. That is not my goal. But any help is much appreciated and, again, these families need a lot so anything we contribute is more than they already had."

CrossFit Macomb Christmas Party
We are still working out the date for our annual Christmas party and Ugly Sweater WOD. Check out the announcement board at the gym for the details.

CrossFit "Macomb Madness!" Competition - March 14th
The CrossFit "Macomb Madness!" Competition is a bracket style competition where a male/female team will compete head to head against another seeded team through a double elimination contest to determine best.
There will be a scaled bracket for those not competing as prescribed and a toilet bowl bracket for the those that are eliminated from main bracket.
All teams will compete in a least 3 WODs. The first WOD will be completed by every team and determine the teams seed for the rest of the event. From there each team will compete in heats head to head against another team. The better team advances to the next round until only one team remains.
Sign up your team to hold your spot. We can only allow a certain number to fill the brackets properly.
Register Team!

December Macombie
This month, the December Macombie for the "Side Kick" award goes to Jenna and Nicole. You would think that Jenna and Nicole were sister as unseparable as they are but they are not (at least by blood). They have gone to every WOD together thus. Sometimes starting something new like CrossFit is scary and you need someone there with you going through the same pain and fears at the same time. It makes the tough things not seem as tough. That's what a good friend does for you. But as much as they are together that doesn't stop them from being very competitive with each other. When one beats the other, she lets 'em know. Great job working together Jenna and Nicole. Continue to encourage and push each other forward.

Upcoming Events***Because of the Holidays we will have some special classes at 3:30 PM see schedule below***

December 24th: Christmas Eve 9:00 AM, 3:30 PM, and 4:30 PM Classes ONLY
December 25th: Christmas Day NO CLASSES
December 26th: 9:00 AM, 4:30 PM, and 5:30 PM Classes ONLY
December 31st: New Year's Eve 5:45 AM, 9:00 AM, 4:30 PM, and 5:30 PM Classes ONLY
January 1st: New Year's Day 3:30 PM and 4:30 PM Classes ONLY
March 14th: CrossFit "Macomb Madness" Competition

Transformation Tuesday: Toni McFarlen

2014-11-18T14:20:00.000-05:00

Transformation Tuesday from Toni:

Last summer I stood up in a friend’s wedding. I was forced to look at pictures of myself after the wedding…I took one look at myself in the bridesmaid’s dress and knew I had to make a change. I was going to a "regular" gym, but not seeing any results. A year ago, I walked into Crossfit Macomb overweight, tired, crabby, disgusted with myself, and discouraged that I would ever be fit again. It was a decision that changed me forever. A year later, I have lost 25 pounds and dropped 5 pants sizes. I love the way I look now and can’t wait to have my picture taken! I owe it all to Crossfit Macomb.

AFTER


BEFORE

The weight loss in only one aspect of what CFM has done for me. I am empowered by the skills, strength, and ability I have developed here under the caring, informed instruction of the CFM trainers. I am TOUGH! And can do things I never thought possible! I am stronger, physically and mentally, than I have ever been.

The people at CFM are not "the people from my gym," they are my Crossfit Family! I love going to CFM...I immediately feel good as soon as I walk in the door. I love the friendships I have made. One of the best feelings I’ve experienced lately was at the BBQ I host every summer, as I looked around my backyard and saw all of my CFM friends laughing together. I can’t wait for more good times, both in and out of the box!

-Toni McFarlen

If you have a transformation story please send it to crossfitmacomb@gmail.com. We want to celebrate your transformation with you and feature you on a "Transformation Tuesday." :-)

CFM Transformations: Share Your Story

2014-11-13T09:24:00.000-05:00

There are so many awesome transformations within our CFM community. So many of you have made some amazing improvements since entering CrossFit Macomb, and we want to celebrate and share your testimonials!

We all know that CrossFit changes us in so many ways. Maybe you lost weight, or you have built a more muscular structure. Maybe your idea of fitness has changed or you have a new outlook on health. Maybe your have cleaned up your diet and feel better than ever or simply have had a complete attitude adjustment since starting CrossFit. Maybe it’s a combination of a bunch of things. Your transformation is not limited to physical changes; we want to hear it, whatever it may be.

Sharing your story may not only help you reflect on how far you have come, but it is an opportunity to help someone else in his or her journey. You may never know how, but your experiences and testimony can be just the encouragement for a fellow CFM athlete, or someone who has never tried CrossFit and is looking for a change. It is also a great way to encourage yourself to keep going and working hard. When you see what you can accomplish, it drives you to want more and keep improving.

Image from "thefunnyplanet.com"

If you would like to share a transformation story, please email it to crossfitmacomb@gmail.com. If you can, we would love some before and after pictures, or even some of your favorite CrossFit pictures. We would like to feature these in our “Transformation Tuesday” series as well as the “Transformation Board” at CFM. We know you all have something to share! We see improvements in you everyday; just look at the PR board! We can’t wait to hear your story. :-)

MFFL Results

2014-11-10T09:14:00.002-05:00

Congratulations to everyone who competed in the MFFL on your first place finish! You all did an amazing job pushing your limits and representing CFM!

CFM November Newsletter

2014-10-30T22:00:00.005-04:00

Why is CrossFit Still Hard?

Have you ever asked yourself that question? You have been doing CrossFit for a while now, hitting new personal records, doing most of the workouts as they are prescribed, yet you still feel like CrossFit is hard. Are you not getting better at CrossFit?

The reality of the matter is that you are, it is now just a matter of perspective of what hard means.

Fortunately (or unfortunately), CrossFit will always be hard. It isn't designed to be, you make it hard. The reason you make it hard is because for some strange reason as soon as we yell 3-2-1, GO! you attempt to move and push and pull as fast as you can. So whether its your first workout or your 100th workout, it is going to feel hard.

That is why it is important to log what you are doing. Because most likely, you were scaling a movement before and now doing it prescribed, which is harder. Or you are moving more weight than you were before, which is harder. Or you are moving faster than you could before, which is harder. Again we did not design it to be harder, you made it harder because you are getting better.

This is why we are firm believers that CrossFit is for everyone, because it will always be hard for everyone. We can scale the weight and movements to make it hard, and as you get better we continue to make it hard. Because you recognize the benefits of pushing yourself to do something that normally wouldn't do.

CFM Yoga

We are excited to introduce Yoga classes into our schedule next week.
Yoga is a great way to improve flexibility, balance, core strength, and range of motion.
The Yoga classes will be $13 per 1 hour class or $120 for a 10 pass punchcard.

Here is the schedule starting in November.
8:30 AM Sunday
7:30 PM Tuesday
5:45 AM Thursday
11:30 AM Saturday

Schedule Change

For the fall and winter we will be cancelling all of the Tuesday and Thursday 7:30 PM classes.

November Macombie

This month, the November Macombie for "Never Too Busy to CrossFit" award goes to Dalton. Dalton has always impressed me as a very motivated young adult. Last summer I think Dalton was balancing 3 jobs. Recently, Dalton has been going to school full time, got accepted to Nursing School, working nights as security, and still finds time to make it in to CrossFit Macomb. Because his demanding schedule conflicts with our normal class times he's been taking advantage of our Open Gym time slots. All of this takes a tremendous amount of dedication and motivation.
Dalton said this about his macombie,

"I would have to say I have a few favorite things about CrossFit and CrossFit Macomb, but my favorite things about CrossFit Macomb specifically is the family atmosphere. I always feel welcome when I come into CrossFit. Second is the help and encouragement I get on a constant basis whether I'm pushing my one rep max or I'm having trouble getting one foot in front of the other pulling the sleds (thank you Mitchell). I always tell people we have the best trainers.
I have noticed tremendous changes physically and mentally since joining CrossFit. To start off I no longer have the world's tiniest legs which I am very happy about and I'm not too big of a klutz anymore. Mentally I feel like I am able to focus more and have enough energy to get me through a full day.
I have a few goals set for myself this year, one of my long term goals that I set for myself is to be able to hit 1,000 lbs for my CrossFit Total and another big one is to have better mobility."

Where most people Dalton's age are just existing, he is setting the bar high and making it work.

Upcoming Events

October 31st: Halloween NO 6:30 PM CLASSES
November 27th: Thanksgiving NO CLASSES
November 28th: Black Friday 9:00 AM and 4:30 PM Classes ONLY

We have had a few new members in the past month! Make sure you take time to welcome them.

AnnMarie
Dawn (Nikko)
Colleen
Augie
Melvin
Chuckie
Ryan
Tasha
Kenny
Eileen

Remember, doing work is the best way to see results. Your trainers are always available if you need extra help.