Archives for May 2014

CrossFit Kids and Young Athletes – 5/31/2014

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Strongman Saturday

CrossFit WOD –

Rule Review: 1) Protect your spine, 2) Don’t drop stuff on self or others, 3) Don’t destroy the cool stuffIMG_8973

4 rounds, each timed individually, rest as needed while other members of your group take their turns (1:3+ work to rest ratio)
     3 Axle/FatGrip Deadlifts (Should be a VERY hard set to keep unbroken)
     5 DB Thrusters (1/4BW+ per hand)
     100 foot Sandbag Zercher-carry (aim to carry BW)
     Rest as needed between rounds


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Leg Day

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For time:

  • 100-meter Walking Lunge
  • 800-meter Run
  • 100 Squats

Strength Focus WOD –

With kettle bells attached to each end of the barbell using a doubled up band perform
3 sets x 3 reps with a narrow grip, 3 sets x 3 reps with a neutral grip, and 3 sets x 3 reps with a wide grip. Use the same weight across all sets.

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Thursday Make Up Day

Memorial Day Heroes
Thrust Up!
A Wee Bit of Yogging

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John (ROEIC CrossFit) and Kris (Lake Havasu CrossFit) both stopped in for a WOD today!
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 Byrde and Lee both attended their first classes today after finishing their intro sessions.

CrossFit Kids – 5/29


Congrats and Good Luck to Liz!

We bid farewell today to Liz Miller, our Gym Mayor!  She has graduated with honors from high school and will be heading to Tucson for college at the end of the summer!  We are sad to lose our little gym mayor who has been our right hand in training and greeting and posting your photos and keeping us all up to date in the Events and Birthdays and Goals boards!  Thank you for all your hard work, Liz!  We will still see her in the gym through the summer training as an athlete, but she will also be doing some fun trips and preparing for her move into the rest of her life’s journey through the summer.

Thursday evening, June 12th at 7:00 p.m. Liz will be presenting to our community her capstone research on exercise and it’s benefits and impact on anxiety.  We will shift the class schedule to the last class starting at 6:00 pm so that her presentation can start at 7:00.  We will then have a BBQ at the gym to celebrate her graduation and all her accomplishments, and wish her well on her university-bound path!  Please join us that evening!

We will miss you, Liz!!!  Thank you for being such a great representative to our community!


CrossFit Young Athletes – 5/28

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Gym Updates!

Announcing our CFF Friends and Family Referral program:

CFF is all about improving lives and building a positive community around the pursuit of fitness. Your referrals to your friends, family, and coworkers are integral to that effort. Plus, we all know that CrossFit is even more fun with a buddy or three! Your referral is the highest honor you could give us. It’s an indication that you value our training and the results you’re seeing. It’s time you were rewarded for helping us spread the word!
Introducing the CFF Referral Program. The deal is really simple: Bring your friends to one of our classes so that they can get a taste of this CrossFit thing we all love (Saturday mornings at 10:00 are ideal, but if that doesn’t work, shoot us an email so we can make other plans). If they sign up for a monthly membership, you get $50 off your next month and they get $50 off their first month! It’s that easy. Got a bunch of friends interested in starting CrossFit? Bring them all and score a discount for each one of them. It’s technically possible to get your CFF membership for free as long as you keep getting your friends and family to join, so keep them coming!

For the months of June and July, we are offering a Summer Sizzler Special– Intro sessions are $150 to get started, to include any classes attended in the remainder of the month once the intros are finished!

Share the CFF love and save a few pennies while you and your friends get fit!

Comp Squad/Additional training: The season for competition is coming back into the horizon and starting in June we will be posting some additional training on the whiteboard, alongside the WOD.  This added training is for skill and base building for people who are training to be better at the Open, maybe to break through to Regionals, and for those who are interested in competing in local competitions this coming Fall.  We encourage EVERYONE to be part of the CFF FIRE competition team – as athletes and as Cheer Squad.  In local comps, they often offer scaled divisions and welcome all comers!  Any level of athlete is welcome to participate in this added training, once they are through their first 3 months of starting CrossFit, we just have a few criteria that need to be met under coach’s counsel:
  1. Must show consistency of attendance to CrossFit classes 4 times a week.  If you aren’t attending classes consistently, adding more volume to the few times you do attend is not a better way to train.  Establish a strong base of ability at handling CrossFit workouts.  This doesn’t mean you have to be able to do them as “Rx’d”, it means being consistent and hitting the workouts with your relative ability and intensity.
  2. Must keep a logbook of your workouts.  If you’re serious about building yourself as an athlete, you need to show you care by tracking progress.  Tracking progress exposes strengths and weaknesses that allow the coach’s to guide you in how to focus your workouts so you’re building the things you need from them.  Look back to know how to go forward.  It’s important that you can see growth, it’s important that you know yourself and where your weights and times are.
  3. Once those 2 requirements are met, graduate into the extra volume.  Add on 1 day a week of extra work, then when that seems manageable, we’ll add a couple more days and track progress to ensure you’re not overtrained and the extra work isn’t hurting your primary workouts or you’re suffering outside the gym.

This extra work can sometimes be done at the beginning of class, some after your primary workout is finished, some will need to be done in Office Hours time so it doesn’t take away from the rest of the class.  That call can be discussed with the trainer, but please respect their advice on the timing of it and plan to do it around when it’s best for the class you’re attending.We offer Strength Focus classes Mon, Wed, and Fri at 5:30 a.m., 3:30 p.m. and 6:00 p.m. to those seeking additional strength specific work.

If you are seeking to set some goals or work on the steps you need toward a goal, please talk to one of our coaches so they can give you that guidance.  There are volume training programs we have written up to get things like pullups and muscle-ups and handstand pushups, we have a program called Back to Basics that is a core/back development program if you’re having trouble there, we have a Bulletproof Shoulders program for assistance exercises to help build shoulder strength and stability.  Just ask the coaches and we’ll get you on your way!

All of this extra work can can also be done during Office Hours. 
Our new Office Hours Schedule is open between 10:00-Noon or 1:00-3:00 Monday through Friday, 11:00-Noon Saturdays and Sundays.

Here’s to another great year of building booties and fitness for your life! (those are the 2 most common goals, after all.)

Simple Nutrition Infographic

Workout nutrition illustrated.

What to eat before, during, and after exercise.

We all know that what you eat is important. But so is when you eat, especially if you’re active. That’s why, in this infographic, we share what to eat before, during, and after exercise.

Workout Nutrition Infographic Workout nutrition illustrated. What to eat before, during, and after exercise.


1. Click here for a fully printable version of this infographic.

2. For a complete explanation of this infographic, including a review of the latest research, check out our accompanying article: Workout nutrition explained: What to eat before, during, and after exercise.

3. For more about using your hand as a portable portion guide, check out this article: Forget calorie counting: Try this calorie control guide for men and women.

CrossFit Kids – 5/27

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