Halloween week and we have some "Spookie" workouts this week in store for you all! ?  No really... they are not that terrifying but they are sure to leave you feeling dead afterwards.  Then again that's what we love though.  ?  Make sure to join us this Saturday morning at 9am for "Elm Street".  This is going to be a great ending to the week.  I'll let you all decide if it's a trick or a treat.  ?  MUHHAAAA! Ok.  Now that I have that out of my system... I need to put out a friendly reminder to please keep your eye

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Wow, the barbells look brand new!  On Saturday we cleaned and de-rusted the barbells.  They were rusty.  We are going to try something new to see if we can save the barbells.  Please don't spray the "normal" cleaning solution on the barbells.  There is a bottle labeled "Barbells Only" next to the barbells, please spray the rag then wipe down the barbell.  We understand the need for cleaning but the barbells were really rusty, we are going to try this new solution for the barbells and see if it helps.  Thank you for following the cleaning protocols!   In case you

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Let's talk about something that I commonly see happen about the CF gym.... so, imagine this... you work your tail off for weeks (maybe even months) and then all of the sudden you do it!  You finally master that skill you've been working towards!  Great!  You feel proud.  You feel accomplished.  You think to yourself 'well I finally got that figured out' and 'next time that comes up in a WOD I'll finally be able to get that Rx'.  Maybe it's a muscle up, maybe stringing together your toes to bar, maybe it's that elusive first set of double-unders.  Here

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Guys I need to congratulate you all!  The weeks have been hard, the WOD's grueling, and we are asking more and more out of all of you on not just a weekly but a daily basis.  You all have been doing great!  You are doing a great job of stepping into that training zone more and more often.  You are moving slow and with intention of movement.  You are really working, striving, sometimes even clawing ?, your way towards perfection in movement.  You are doing AWESOME!  As winter approaches take some time this week.  When you're lying in bed not

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 ? OCTOBER 2020 ? As we head into October, we will continue to ride the Skill momentum of September while utilizing the increased conditioning in benchmark tests that combine capacity and skill! Skill work will continue at least once per week with you stepping out of the training mindset and into a practice mindset...slow down, be intentional, then speed it up! Starting the year we expected to see the Open take place this month, but as we know, things in this world change fast! In the spirit of the Open (which will now take place in February 2021) we will

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This week will be a little different as we have the updated NCFit baseline testing that we will be doing on Monday, Wednesday, and Friday.  These will be baseline tests that will be repeated once per quarter.  The goal is to identify weak areas and improve upon them throughout the year.  It will also be nice to check-in on our progress in a more repeatable timeframe.  I can't wait! That's it for this week all.  Short and sweet.  Let's get to it!  See you at the Box!!! Announcements: Construction Pardon our dust.  There are some small construction projects going on around

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WOW!  What a great weekend!  Develop Within was a ton of fun!  We got to spend the day cheering on our athletes and watching everyone push themselves in ways that they did not know they could.  Lots of people set personal records and grew so much.  It was great to see!  If you competed please make sure to take a couple minutes to be proud of what you accomplished.  No matter how you did, reflect on the day.  Congratulate yourself for what you did well and identify areas of improvement.  Come back to the gym with a plan for improvement. 

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This is going to be a BIG week!!!  Here it is at a glance... the end of our strength cycle with retests of our 2RM's for deadlift, back squat, and strict press.  Monday (Labor Day) will start out strong with the hero WOD Murph.  This won't be our typical big production like when we do Murph on Memorial Day but it is an opportunity for those who want a Murph score without coming right out of lock-down.  Friday will be a 9/11 memorial tribute workout.  Then we will be finishing the week out with a big bang.  Saturday is the

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We are almost there guys!  We're almost to the end of our strength cycle!  Weights are getting heavier and we're starting to see PR's all over the place.  This week is going to be deload week and our lifts are at the front of the week to allow ample time for recovery.  As I always say... please make sure to keep your nutrition and recovery on point so you are ready to hit some big weight next week!  We start off this week with deadlift and back squat right away so make sure to eat a big meal (read healthy)

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Weights get HEAVY this week with 2 reps on Tuesday, Thursday, and Friday.  Make sure to pay attention to your body and recover well in order to take full advantage of this strength cycle.  We are almost to the end of it.  I must say what used to feel heavy is starting to feel much lighter.  I can't wait to hit some new PR's!!! ? Look for communication regarding the upcoming competition. That's all I have for this week guys!  Take care and see you at the Box!!! Have a great week! Announcements: DEVELOP WITHIN Deadline to register is August 21st. Competition held on September 12th! Here

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