If you have been coming in the evening you surely have noticed that Richard has been on another level recently. First up it was nailing the 55″ box jump, then it was beasting out unassisted pull ups like it was nothing, and today he reached his goal of 10 double unders in a row. In fact, Richard is one of the only ED*CF members to have completed two out of  three goals for the Cupid Goal-Reach Challenge. Keep getting after it Richard!

Free Saturday WOD (Workout of the Day)

9am for ages 50+

10am for regular CrossFit

Sunday Suckday

Gym open this Sunday from 12-2pm

New Elements Class

Starting Tonight, Jan. 25th @ 7:30pm

3 spots left! Call or email for more information

Congrats to Mason and Zach for nailing their first muscle-ups at Sunday Suckday! Are you taking advantage of when the gym is open outside of class to help you try to reach your goals for the Cupid Goal-Reach Challenge?

New Class Times

5:30 and 6:30pm Monday – Friday

Sunday Suckday

This Sunday from 12-2pm

New Elements Class

Starting Wednesday, Jan. 25th

3 spots left! Call or email for more information

Richard jumping 55″. This guy has some springs!

The hoodie order will be going out tomorrow (Thursday) by noon. If you would like one and haven’t written your name down you need to let me know ASAP! We are only getting these once..

New Class Times

5:30 and 6:30pm Monday – Friday

Sunday Suckday

This Sunday from 12-2pm

New Elements Class

Starting Jan. 25th

3 spots left! Call or email for more information

At the top of the CrossFit pyramid lies “sport”. Sport, in this context, pertains to anything athletic outside the walls of our gym that your CrossFit training makes you better at. Since we have some runners in our community I thought this article would be appropriate. The old-school thinking of high volume/low intensity in terms of marathon training is slowly being replaced. This is where CrossFit Endurance comes in.

Another related article on the infusion of strength and endurance training by Mark Sisson. Check out the second question.

Write at least three goals on the board! All goals should be pre-approved.

Hoodie orders are going out this Thursday! There is a sign up sheet on top of the cubbies. This is a one time deal so get them now!

11 Beginner Strength Training Tips for Women

Paleo-Friendly Tips for Carb Lovers (you guys will like #10)

17 Ways To Improve Your Sleep

Mobility vs. Flexibility: What’s The Difference?

Be thinking of a goal that can be reached in a month’s time. Something like “I want to string together 20 double unders” or “I want to increase my back squat by 10lbs”. I’m going to be asking for them at the end of the week!

Some debating going on about this video. How do you feel about a child this young doing these movements?