There is a very special birthday we will be celebrating tomorrow.  Happy Birthday Chad!  I hope you have a great day with your growing family, ya old man!  Chad is turning 32 tomorrow so in the CrossFit spirit, we will celebrate with a little “Chad” style workout.  He like Cleans and I was told by … More Happy Birthday

“Life is like riding a bicycle. To keep your balance, you must keep moving.” -Albert Einstein “Life is really simple, but men insist on making it complicated.” -Confucius “Life is a succession of lessons which must be lived to be understood.” -Helen Keller 30th Of March Year 2021 Accessory 4 Sets Of: 8 Kettlebell Turkish … More 3.30.21

And that’s a wrap!  The last Open workout is done with this year.  Check it off the list…. Cross it off your calendars… we did it!  You all did fantastic!  Truly an honorable effort from our CFLOTW gym fam and great energy from this crew.  Thank you all for making this year a success and … More Hip Hip Hooray!

Just a few things to say about this week’s, and last, Open workout.  You guys got this!  You have prepared and are prepared.  This workout could easily be a light version of a Brosesh.  And the complex isn’t anything new that we aren’t familiar with.  We do more of these complexes in weightlifting class when … More Know Thy Self

We will be having a change in Thursday’s times.  We will be closed during normal Open gym hours but….they will be releasing the Open at noon from what they mentioned during last week’s Open announcement, so… this week we will be opening from 12 -2 if you want to come in for open gym.  There … More Last Open

The top time for the female division in this last Open workout was by Emma Cary… her time was 8:51.  That is insane! Oh, and she’s 17 years old…. and winning the Open right now.  The second female leading in the Open is also 17 y.o. 😮 A couple of honorable mentions from today.  Kristin … More And Finish Strong They Did

Another great Open workout!  I loved seeing everyone give their hearts on this one.  This one came like a storm and did it’s worst, but you guys grabbed it by its beard and gave yours back.  I am proud of each of you that entered that workout’s turbulence and finished strong.  That’s more important than … More Always Finish Strong

The second Open workout is a repeat from 2017.  The first time they introduced DB’s into the Open, they came out swinging… and HARD!  This is a demanding workout on the entire posterior chain.  Good ‘ol DOMS!  I recommend a one and done for this workout unless you feel certain a better time is possible… … More Open Workout 21.2

Imagine if he did CrossFit!! Also, please remember not to drop to 10lb plates.  Even the 15’s don’t hold up so well with dropping.  Help me out by please setting these down when using them.  They are expensive, but even buying right now, these plates are incredibly hard to find and are continuously sold out.  … More Respect The Equipment

It’s another special day. Happy birthday Mark! All of CFLOTW wishing you had a great day and didn’t party too hard! Lol. Happy birthday big guy. 16th Of March Year 2021 Strength Strict Press – 3×1 Push Press – 3×3 Push Jerk – 3×5 **Once you have done the warm up, and are prepped and … More Not Too Little, And Not Too Much, Juuuuust Right