Starting April 1, the following changes in the schedule will be implemented:
We will add 6 a.m. on Monday, Wednesday and Friday.
Tuesday and Thursday class times will change from 4:00, 5, and 6 p.m., to 4:30, 5:30 and 6:30.
The 6:30 Friday evening class time will be eliminated.

We will add a regular class on Saturday mornings at 8:30 a.m. and an open gym time at 9:30 a.m. for one hour.  We will continue to run open open gym on Sunday’s from 2-4, as it is now.

See you at the gym!

I thought some of you might be able to relate to this article that someone recently shared with me...

Enjoy the read!

This week marks three months since I began the most intense workout regimen of my entire life, CrossFit.

What led to me beginning CrossFit was a realization that, if left to my own devices, I would never push myself hard enough to truly make the changes I needed to in order to get in shape. Occasional jogs and going through the chest-and-biceps motions of a traditional gym simply weren't going to get it done. I also knew that there was no shot that I'd be able to stick to a diet if it didn't coincide with something more offensive, like physical training of some sort that demanded I take in more nutrients and less garbage.

And so on July 21st, at 258 pounds and sick of seeing my giant moon-face on TV everyday, I walked into theCrossFit Lighthouse in Wantagh, Long Island and submitted to a long-overdue comeuppance. I marched my Stay-Puft Marshmallow Man-frame into a firefight I wasn't truly prepared for. It's 90 days later and I still have a long way to go to get back to the old me. But I'm happy to report that for the first time in years I feel like I'm back in control and can see the light at the end of the tunnel. Every day I get closer.

For those who are thinking about trying CrossFit and rewriting their own futures, below are the first ten things that will happen.

1. You will find out how truly out of shape you are. It is likely that your first few sessions at a CrossFit gym will consist of stretching and basic instruction. You will likely sweat like a pig and require numerous breaks to catch your breath even during this relatively easy phase. This is because you are engaging and stretching muscles that have been dormant for years. You will also be sucking at the air for every molecule of oxygen you can get. It will be a week or two before your lungs are really open, prepare to gasp like a newborn taking its very first breath.

2. You will realize how fat you and other regular people are compared to real athletes. This is because your certified instructors will have the physiques of comic book superheroes. You will weigh 40% more than them but they will be somewhere between 50 and 150% stronger than you. It will make no sense that such "little" guys and girls are that much more powerful than you; it'll be rather disorienting, especially if you're a big guy like me who thought he was "strong" walking in. The instructors are not huge or freakishly jacked like traditional body builders, but I wouldn't want to bet against them in any contests of strength. The idea is to be able to lift heavy weights but in as efficient a manner as possible, and then to be able to run a mile while the old school body builder huffs and puffs behind you. And you, big guy, are not strong. You are fat and incidentally may be able to lift some weight up. You will learn about real strength very soon.

3. You will begin learning the lingo and using it without feeling like a dork:

• W.O.D (or WOD): Workout of the Day, this is the combination of exercises, prescribed weights and time allotment that will be the law of the land from the first class to the last. Typically a WOD will consist of one gymnastic move (pull-ups, ring rows, sit-ups etc), one aspect of cardio (rowing, running, jumping rope etc) and one Olympic power-lifting maneuver (back squats, clean & jerks, dead lifts, push-presses etc).

• RX: When one does the prescribed amount of weight and reps, one is said to have RX'd (as in, he or she followed the prescription).

• Box: CrossFit centers are not called gyms, they're called "boxes" and many of them resemble just that. Typically they'll be in warehouse-like spaces with cement walls, exposed rafters criss-crossing the ceiling and nought but a black mat covering the length of the floors. There are no smoothie bars or aerobics studios in one's peripheral vision, just the iron bar you'll hang from, the weights you'll thrust up above your head and the ground you'll drip your perspiration and occasional tears into until you feel as though you've become a part of the place. This is your box. There are thousands of CrossFit boxes across the country, but this one is yours.

4. Your friends and family will start Googling the term CrossFit and giving you warnings. "Oh, you're doing that Cross thing, I think I just read something about that..." They will come across a rare disorder wherein people push themselves past the exhaustion point until their muscle fibers begin to break down and slip through the bloodstream into their kidneys. They will also come across stories about injuries and the like associated with CrossFit search terms. The reality is that these types of injuries can and do occur with any kind of training if taken too far and under the wrong type of supervision. You are equally likely to be injured while ice skating, lifting weights alone, horseback riding, surfing or doing any other type of strenuous activity if you are engaging recklessly and not taking the proper precautions. I would also note that there is an ongoing fear-mongering campaign being waged by the traditional fitness clubs and gyms. They see the proliferation of the CrossFit movement across the country as a massive threat to their membership rolls. There is no possible way that a guy doing his usual leisurely circuit around the same 12 or 15 machines in a gym is ever going to get the intensity of a workout at a CrossFit box.

5. You will get insanely good at counting. Everything in CrossFit is about reps. 20 clean & jerks followed by 10 box-jumps topped off with 30 sit-ups, then repeat five times and compete for time. Think about the counting, the counting down, the mental division of large quantities of reps into small, more manageable-seeming blocks. "Okay, let me get five more then take a breath and then just three more and then only two sets left until I'm three fifth's of the way through the five rounds." This is the kind of conversation you're carrying on with yourself in the heat of the W.O.D. and you'll become very proficient at counting backward as well - "seven more...six, five more, c'mon, four..." Whatever it takes to get you through.

6. You'll begin to respect endurance and stamina. When you're a kid, your idea of strength revolves around how much one can lift, what someone's arms and chest look like, etc. If you haven't yet grown out of this idea, you will upon beginning CrossFit. You will begin to be much more amazed at things like quad strength and lower back strength. You'll be blown away by the ability of others to do hundreds of airsquats or hold various static positions (holding one's body in a plank six inches above the ground or half-squatting with one's back against the wall, with thighs perpendicular to the ground and a 20-pound medicine ball pressed to one's chest. When you can barely get through 30 seconds in these positions but you see someone hold them for 4 to 6 minutes, all of your ideas about what being strong means will be out the window.

7. You will gain weight at first. The most frustrating part of my first month at CrossFit was the weight gain. Simply stated, because you are using muscles that have been out of the game for years, you will be building those muscles rather rapidly, and muscle weighs more than fat. So while you will definitely be shedding water weight puffiness and sweating like you've been on a scavenger hunt in a rainforest, the scale will be ticking up not down. This will drive you f***ing crazy. And then, all of a sudden, you will hit that tipping point where the muscle you've been adding is burning enough calories each night to have you start to drop pounds. Then you'll start to see your clothes fit better and your face shrink. All downhill from here provided you keep going.

8. You'll notice an uptick in energy, even when you're dead sore from CrossFitting. This new-found energy bounce comes from the fact that you're dragging less fat around with you all day and you're breathing easier. You're putting less wear and tear on your cardiovascular and pulmonary systems and the dividend is you can keep up with your kids and accomplish more each day. The confidence and happiness that comes along with this is self-explanatory. Wait til you see the little and unexpected ways in which these peripheral benefits creep into your daily routine at home and at work!

9. You will learn about your mental weakness. My box, the CrossFit Lighthouse, posts the Workout of the Day on their website each morning. Three weeks in, once I had learned all the various exercises, I found myself hitting up the site and deciding based on what the W.O.D. was whether or not I was going to attend that day. One day I logged on and saw that there were 3 sets of 20 burpees included, which immediately triggered an inner dialog that went something like this: "I just did burpees on Tuesday and I'm still sore, maybe tonight will be my rest night and I'll go tomorrow and Friday instead." I realized that I was picking and choosing the workouts like they were on an a la carte menu, "I'll do this but I'm skipping that because my ankle is acting up." Once I realized this about myself, I stopped going to the site. I learned what a bitch I could be, and then I learned to deny myself the opportunity going forward. This is one example of many revelatory moments that have allowed me to get to know myself much better and make the appropriate adjustments.

10. You will learn a lot about your mental toughness. You will find that you barely knew yourself at all before beginning this adventure. That you didn't have a clue about what really made you tick, your own elemental motivations and desires. In the heat of battle, when your head is soaked in sweat and there is nothing but the clanging of metal and the grunting of others around you, you will reach inside of yourself and go to that next level. When you realize that you are 80% of the way through a particularly punishing workout, you will dig deep and find what you need to get through to the other side. It's there, and maybe you haven't had to access it in years - decades - but when you finally do...my god. There is an apotheosis underway. And on the other side of an experience like that (or a series of them), you are a lot less hesitant to step into the breach. You have gained a knowledge (or in some cases, a remembrance) of yourself and what you're capable of. I pity the person, in life or in business, who dares to face off against you once this has taken place. It won't be fair to them in the least.

In my first three months of CrossFit, I came to grips with who I truly was, how out of shape I had let myself become and what kind of impact a steady and compounding list of physical achievements could have on my daily life. Now I find myself fleeing from the city after work each day at top speed just to make it back in time for a class. I find myself declining virtually every opportunity to drink at happy hours and eat lavish dinners and the like. Anyone who knows me will tell you how out of character all of this is.

But I've found a new addiction, something that both takes everything from me - physically, emotionally and mentally - and then gives me back even more than I had before. I'm hooked, and now all I want to do is keep getting better at it.

from theboxmag.com:

For every CrossFitter killing it workout after workout, posting legit numbers and seeing his strength, mobility and endurance flourish, there’s the guy cutting corners or going overboard with his training, risking injury (and perhaps his reputation) in the process. Mistakes and faux pas are prevalent in every training discipline, and CrossFit is no exception. Here, two experienced athletes and trainers share their biggest pet peeves to keep you from being “that guy” (or girl).

Mistake #1: Kipping Without a Base of Strength

All you need to do is look at the “for time” direction on “Fran” to realize why kipping pull-ups are more popular among CrossFitters than strict, dead-hang pull-ups. “CrossFit rewards efficiency, so you don’t have to look at the two movements [kipping and strict pull-ups] long to realize that kipping is faster and more efficient,” says Logan Gelbrich, a CrossFit Games competitor and Level 1 trainer at CrossFit Los Angeles who also holds certifications in CrossFit Olympic Weightlifting and Coaches Prep.

“Folks who don’t have the strength to accomplish strict pull-ups or muscle-ups will often bypass the process of growing strength in the strict fashion and will learn kipping, and with that comes increased potential for injury,” he says. Most notably are  wear-and-tear injuries to the shoulder joint, like rotator-cuff and labrum tears.

Fix it: Gelbrich’s stance is that you should be able to do at least five strict pull-ups before doing kipping pull-ups or muscle-ups as part of a workout. “It’s not that you necessarily have to do dead-hang pull-ups for two weeks,” he says. “If you have the strength to do them, it’s irrelevant. You can absolutely kip and kip safely.”

Mistake #2: Cherry-Picking WODs

Consistency is key to success on any training program, and selecting only certain CrossFit workouts while bypassing others, buffet-style, is the polar opposite of being consistent. “A lot of beginners to CrossFit are really focused on what the Workout of the Day is, and they realize that they’re better at some movements than others,” says Dusty Hyland, owner of DogTown CrossFit in Culver City, Calif. “So they conveniently find ways not to make it to the gym when the WOD calls for things they’re really inefficient at or lack coordination in. A great example would be jumping rope. A lot of people will skip a workout if there are double-unders in it, especially if they’re brand new to CrossFit.”

Fix it: To establish consistency and minimize cherry-picking among his gym members, Hyland introduces beginners to only two to three workouts a week, consisting of a wide range of movements and skills that need to be improved on in addition to areas of strength. “If we get a consistent training module in,” Hyland says, “then we can increase the frequency to four or five days a week. But if you’re only going to CrossFit one day a week, you’re just punishing your body, so you need to stick to the program. If you can’t, you’re never going to reach your goals.”

Mistake #3: Half-Assing Your Workouts

Cherry-picking WODs shows a lack of commitment to a CrossFit program in general, but not being fully engaged to each individual training session is equally problematic, if not more dangerous. If you’re just going through the motions, you’re not really doing CrossFit. “This isn’t a boot-camp class,” Hyland says. “We’re going to teach you how to move better, how to get stronger and how to be a more mobile human being so that you can do things outside of the gym for a long time. You need to be ready and prepared, bottom line. You can’t half-commit to this because it’ll just crush you.”

Fix it: For starters, show up to the gym on time. “The people who are casual and consistently late aren’t giving themselves the full deal,” Hyland says. “Being on time is going to allow you to warm up, work on the things you need to work on and be ready to do the workout correctly. If you’re rushing the workout and rushing to leave, you’re going to get hurt. You need to be ready and prepared, bottom line, or you’re never going to be successful.”

Mistake #4: Overtraining

Obviously, this mistake isn’t limited to CrossFit. Overtraining occurs in every discipline, from powerlifting to bodybuilding, as well as training for sport or endurance. But the results are pretty much all the same: decreased performance and increased injury risk. “Your training is only as good as your recovery,” Gelbrich says. “A lot of people — especially endurance athletes — get into CrossFit and see that a Workout of the Day is only eight minutes long and say, ‘That’s it? What else do I do with the rest of the hour?’ Given that there’s generally a shorter, more intense time frame, it’s hard for people to wrap their mind around the fact that training this way is enough. So overtraining happens, and people train more days per week than maybe they’re ready for, and they’re not able to recover, which kind of negates the premise of training in the first place.”

So how much is too much? Unfortunately, there’s no black-and-white answer to that question; what constitutes overtraining varies from person to person. “People ask me, ‘Are two-a-days OK?’ Well, four-a-days are OK if you can recover from it,” Gelbrich says. “Very few people have a fitness level to do that, however. For some athletes, it’s perfectly appropriate to train three times a day, six days a week. If I did that, I’d be overtrained. So it really does depend on the athlete.”

Fix it: First, you need to recognize the signs of overtraining: inordinate levels of muscle soreness following a workout; a general feeling of extreme fatigue during the day; mood swings and irritability; not hitting your usual marks on WODs (decreased performance); and elevated resting heart rate first thing in the morning, which is an indicator typically monitored more by more experienced athletes.

To avoid overtraining altogether, Gelbrich advises CrossFit newbies to start out doing only two or three WODs per week and progressing from there. For those already in an overtrained state, he says to first look at your sleep and nutrition habits. “If you’re sleeping and eating well, the only other variable is to cut back on training,” Gelbrich says.

Mistake #5: Too Much Competing, Not Enough Training

Competition is at the very core of CrossFit. Pushing yourself to beat a personal record on a benchmark WOD or simply wanting to “hold your own” with others training alongside you at your gym produces results that would be next to impossible to achieve in a noncompetitive environment. That said, when every workout is a competition in which the only goal is to do X amount of work in less time or more work in X minutes, you’re missing out on some key training adaptations.

“It’s important to differentiate between training and competition,” Gelbrich says. “There’s a time and a place for competition, and it’s very useful, but treating every workout session like a competition is a good way to lead to overtraining, injuries and poor technique.”

Fix it: Slow down a little. Sure, this might hurt some of your workout times, but it’s the only way to improve movements in terms of flexibility, skill level and mastering proper form, especially in areas of weakness.

“The better the movement, the more access you’ll have to increased fitness,” Gelbrich says. “We’ll use the squat as an example. If my hips are too immobile to achieve full squat depth, I’ll always be hindered because of that. If I can improve my hip mobility and maximize that movement, I’ve opened more doors that access more fitness. If I’m always competing and I’m not slowing down enough to learn and improve movements, that competition attitude will build a ceiling above me for my fitness gains. Training is important in terms of increasing ROM, nailing down skills and improving habits so that when I need to compete later on, I have more output and more ability.”

Mistake #6: Lack of Accountability on ROM

Accountability applies to many things, but in this case, we’re talking specifically about what you write on the whiteboard after a day’s workout. “Accountability is the biggest issue with range of motion on movements,” Hyland says. “If you’re putting big numbers up on the board but you’re not squatting to full depth and you’re not doing real push-ups, ultimately you’ll fail, you won’t stick to the program. And sooner or later, people are going to be like, ‘You’re kind of a D-bag.’ And not because your number’s bigger than mine but because you’re not really satisfying the requirement of the workout.”

On the competitive side of CrossFit, this often presents itself in the form of the athlete who apparently performs well in open competitions held at his or her affiliate gym but then goes to a regional competition and literally can’t complete a workout because of insufficient range of motion. At all levels, such training habits will diminish results and promote injury. “If you can’t squat at depth on an air squat, how are we ever going to get 300 pounds on your back — or whatever your goal may be?” Hyland says. “Bad repeated motor patterns equate to injury, muted hip function and poor posture. We don’t want to reinforce bad behavior.”

Fit it: Be a stickler on your form, evens if it means a slower workout time because you’re going down farther on squats — below parallel instead of just above it. Also, don’t be a prisoner to the whiteboard; understand its purpose. “You’re not putting your workout up on the board as a declaration of your fitness,” Hyland says. “It’s more about accountability, knowing what you’re lifting and knowing where you’re headed. As coaches, we look at the board and we look at your results, but step one is really just to get those numbers on the board.”

Mistake #7: Avoiding Scaling for Rx Distinction

Scaling is a key component of CrossFit training, the means by which you and, say, Rich Froning can do the exact same workout and get equal results. But it’s also one of the most underused components of CrossFit, mainly because scaling often involves picking a lighter weight and not achieving the coveted “as prescribed” distinction.

But scaling is not only underused; it’s also misunderstood. The way Gelbrich sees it, just because you’re able to do a given WOD as prescribed doesn’t mean you should. Scaling doesn’t exist only to help you complete a workout; it’s also there to help you achieve the workout as it was intended. Take “Fran,” for example. Many would say that if you’re able to complete all reps (21-15-9) at the prescribed weights (95 pounds for thrusters, bodyweight/no assistance on pull-ups), then you should, even if it takes you 20 minutes. Gelbrich disagrees. “That would be inappropriate scaling,” he says. “Yes, the athlete achieved the Rx distinction, but that’s not the response that workout is looking for. Fran should be a really short, high-intensity workout intended to be just a few minutes long. The question is, Can you do all those pull-ups and all those thrusters in six minutes or less? If so, you’re feeling the same experience as the world-class CrossFit athlete who’s doing Fran in two minutes flat.”

Fix it: When deciding whether to scale down on a particular workout, determine what an appropriate time or work output should be. If you’re that guy who does Fran as prescribed in 20 minutes, drop the weight on the thrusters by 20 to 30 pounds, do the pull-ups with elastic bands and try to complete the workout in six minutes or less. Don’t just finish the workout — finish it while achieving “the type of response you’re supposed to get out of it,” Gelbrich says. “That’s where the training gains are made. As you build strength and power output, you can work your way up. It takes maturity to take a step back, but you really need to check your ego at the door.”

I ran across this yesterday while perusing through some of my favorite CrossFit sites.  I often say that CrossFit helps us not suck at life, and typically I'm making this statement from the physical stand point.  However, while reading through this blog (originally posted on AndreAnna’s Life As A Plate, site), I wondered how many of these are relatable in our normal everyday lives....

1) Finish.
If you start something, finish it. (Unless it’s a bad book, got no time for bad books.) No matter how tough the workout, no matter how tired you are, no matter what that little voice inside your head is yelling at you, FINISH. Finish what you start. In the gym, in your house, in your relationships. Don’t give up when it gets hard.

2) Take a Break.
It’s okay to rest. It’s okay to take time off from the gym to heal a sore muscle or an injury. It’s okay to leave the dishes in the sink for an extra hour because you want to finish a book. It’s okay to turn down invitations to dinner parties if you want a night at home of if your plate is too full.

3) Go Easy on Yourself.
You will have good days. You will have days so shitty, you’re imagining it over before it’s even noon. You will have days where you hit a PR on a mile run, or a lift you’ve been struggling with and days you can barely put one foot in front of the other. We are human. Each day is different than the last. What we eat, how we sleep, hormones, mood, life – they all affect us day-to-day and what combination one day can make for awesome achievements can shank you in the shower the next day.

4) One at a time.
When there’s a giant pile of crap to be done, it’s easy to feel overwhelmed. I’ve tried really hard to internalize something a trainer once told me when looking at an insurmountable WOD full of squat-clean-thrusters. “One a time. Just do one at a time.” And you know what? You will eventually finish. The WOD. The laundry/dishes/deadline/cleaning/errands. Just in time for a new pile to accumulate, but it will end. I can promise you that.

5) You will say shit that you swore would never come out of your mouth.
Case in point: “I watched your snatch today from across the room. It looked super clean!”  “Clean up the family room or you owe me 20 burpees!”  “Yeah, I’m an athlete.”  “I climbed a rope.”  “I ran 4 miles through 20 obstacles today. I can handle arranging my shoe walk-in.” “Please do not use the cat as a kettlebell”

6) Setbacks happen.
Whether it’s an illness, surgery, or just a bad week, you will fall behind from where you are. It’s okay to take three steps forward and two steps back. It can be your lifting at the gym or your clean-eating regimen. A journey isn’t meant to be run on marathon feet. It’s a slow, steady, crawl with blisters.

7) Be Humble.
There is always someone faster, stronger, better. As soon as you think you’re good at something, someone will smoke your ass.  But if you’re humble and you accept your place in the great world of average, the day will come when you will be The Mom Who Kicks Ass or The Friend Everyone Loves or The Chick Who Rowed a 1:42 500m. And with humility (since you remember oh-so-clearly what the bottom of the barrel looks like.)

CrossFit is designed with YOU in mind!

While CrossFit is a strength and conditioning program for many police, military special operations units, martial artists, and other elite and professional athletes, the CrossFit program is constructed for universal scalability, which makes it perfect for ANY individual ...regardless of experience.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

(Excerpts) Content Courtesy of CrossFit, Inc.

Here we are, 2012 is in the books and we’ve now experienced the first day of 2013!  I’ve been contemplating what I wanted to share with everyone for the New Year, so here goes…

Not sure what your New Year’s Eve consisted of but I decided to spend a quiet evening at home. I’ve had a few projects that I wanted to work on, one being cleaning out my closet.  Exciting, right? Well, it was for me. I am a sentimental person and tend to keep an abundance of cards and things.  When I say abundance, I’m talking 30 years worth.  Birthday, Mother’s Day, Valentine’s Day, Christmas, Anniversary, etc.  I’ve kept ALL of them.  I couldn’t just dump them all without reading through some of them, so of course it took me hours to complete the project.  With a good bottle of Cab as my assistant, it was a beautiful and wonderful walk down memory lane. I had cards from people I don’t even remember and I don’t know how I know them anymore, but they were a part of my life during another time.  I felt so much love and so much gratitude.  I ran across many letters from my children when they were little and it made me realize that life hit the accelerator at some point also.  As I spent time reflecting on all of these wonderful memories, I thought of how to share with you all.  Here are a few of my thoughts.

First, in 2013, love abundantly and unconditionally.  Love like there’s no tomorrow. Love even when someone isn’t lovable.  I know it’s not always easy, and the Hallmark’s I filtered through didn’t necessarily reflect the difficult times.  However, highlighting the good times is what we should really learn to do more of anyway.  Let go of the negative, hold tight to the positive. Love more.

The second thing I want to share is, life is about laughter.  It was consistent with all of the letters I read from my children over the years that they always had fun with me and they liked it when we laughed together.  Commit to laugh more.  If we’re not having fun in our lives then maybe we need to re-evaluate things.  Life is serious enough so find ways to be happy and laugh.  Laugh a lot!

Give.  Since I had received so many cards over the years, I couldn’t help but wonder if I had been as giving to others.  We all need to commit to give more, whether it’s in the form of a warm thought, a smile, support and encouragement in the gym, give more…even…no, ESPECIALLY if you don’t feel like it.  Our lives will be blessed by it.

Purge.  As hard as it was to fill up the garbage bag, it was time for me to purge some of the things I’ve been holding on to.  It doesn’t mean these things no longer hold special meaning, quite the contrary actually.  Purging helped me clear more space to add room for even more blessings.   I encourage each of us to purge things from our lives.  Purge what holds you back, purge what keeps you from growing and being the best YOU possible.  Make more room in your life for even more blessings.

As I filtered through my (controlled clutter) I thought about what I wanted to achieve more of in 2013. Dare I say my resolutions?  While I haven’t set any hard and fast resolutions, I thought it would be appropriate to set forth a challenge to all of you.  I think it’s fair to say most of us reflect on the good and the bad of the previous year when transitioning to a New Year.   Where did you do well in 2012? Where did you fall down?  What will you do with those “failures”?  Here’s my challenge to you.  Get a grip on YOUR New Year now.  Forget last year, it’s come and gone. We have a whole new opportunity to get restarted! What a great opportunity!  Commit to your nutrition this year, commit to your training this year. Set some hard and fast goals and let us help you stay accountable to them.  Commit to being the best you that you can be this year.  There’s no better time than now!

One final thought.  January 2, 2013, is Wolf River CrossFit’s first anniversary!  For those of you who have been along for the ride this year, thank you.  Thank you for your love, support and encouragement!  It has been a year of growing and learning and I can honestly say I’ve loved every minute of it!  I’m so happy to be able to celebrate this day with such a great group of people. You are each a tremendous part of my life and the Wolf River CrossFit community and I am thankful for you all!  I am excited about 2013 and about all that it has in store for our community!  We have some great things planned and I can’t wait to dig in!!  I encourage each of you to approach this year with a positive outlook and a willingness to dig in also and make it a great year for yourself and our community as a whole!!

Don't forget, We are only open at 10 a.m. on New Year's Eve!! 
New Year's Day we are closed!

Get ready to celebrate Wolf River CrossFit's first anniversary with a commemorative WOD, Wednesday, January 2, 2013!!

If you are here to find out if CrossFit is right for you, join us for January Fundamentals class! We will start January 7, 2013. Classes will be Monday, Wednesday and Thursday nights from 7:30 - 8:30 for 4 weeks! $150. Learn skill development and basic movements. Our Fundamentals class is designed to prepare you to enter our group classes!  Class will be capped at 10, so register here!!