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October 2008

Some Friday Love

Looking forward to having a full house tomorrow. I am not sure if you saw them but I posted several challenges and they will be open for the next couple of weeks. Is your name on the ‘Wall Of Fame’ yet? Try to pick something and make it your goal-500m row,max air...

“It’s only pain, Buddy!”

That was a great response that, Jared, said with a smile to a first-timer today for the Wod that we named just that. That’s a great distinguishing factor of a crossfitter as opposed to someone who seeks the easy way out and looks for the quick fix. We know it’s just...

We Play The Sport Of Fitness

Intensity. What does that mean to you? How do you measure the intensity of your effort in a workout? Elevated heart rate? Breaking a sweat? Grunting and making lots of loud noise? Puking? I’ll bet your definition has changed since you began CrossFit. I know mine did....


That’s the response we hear when some of these workouts come up. I get it-you think- “How am I going to do that workout, it’s to much!” If you are here on your first day, you are right it is. But as everyone has seen CrossFit elicits an unprecedented...

“There is no drug in current or prospective use that holds as much promise for sustained health as a lifetime program of physical exercise.”Dr. Walter Bortz II Let’s start the week of with a classic CrossFit WOD… “Lynne” Body Weight Bench Press...

Don’t Move A Muscle

Well deserved rest day today! (Especially for Jessie) There are many benefits to recovery/rest days. They are certainly not to be neglected. There is a fine line between when to push through and when to pull back. Experience is the best guide. Check out the video...

Oh Sister, where art thou?

Tomorrow will mark the first set of workouts in our sibling series of workouts. There will be two workouts to choose from tomorrow. Of course the first will be two special girls. WOD Saturday Amelia 2 Handstand Push-Ups4 KB Swings (2 Pood/1.5 Pood)8 Pull-Ups or Lilyanna 6 Sumo...

Girls Rule

We’ve had some female crossfitter’s do some super impressive things at C3 in our first month, and they are just getting started. Pictured below is a sequence of Shanna working really hard for that kipping pull-up. She also managed a back squat of 175lbs for her first...

Observable,Measurable, Repeatable

I think that tomorrow will qualify as the first WOD that we will have seen come up a second time. Of course, this doesn’t happen every week with crossfit, but when it does it is a good chance to see how much progress you’ve made. The Total is the overall measurement...

Tabata This!

Great work on the WOD today! Congratulations to Jared for a monstrous 13rounds! McKenzie and Ethan were great-showing safe form and respectively getting 10&9 rounds in 10 minutes- Ethan was using the 45 lb bar! Great athleticism! Jeff Pepi won the Pull Up race with 6 Rounds....