Holiday Schedule

For the weeks of Thanksgiving and Christmas, we will be running a limited schedule of two morning classes and two afternoon classes. We will be closed on the actual holidays. Make sure to check the schedule for the most up to date list of class times.

Intergalactic Throwdown 2017

The Intergalactic Throwdown returns September 30th to CrossFit South! This will be a fundraiser competition open to all CFS members, as well as any athletes in the area. Our hopes with this competition is to start a friendly regular throwdown (perhaps quarterly) with our neighboring gyms. Emphasis is on friendly! We all know of each other, but we don’t really …

Out of Town until August 7th

I will be out of town until next Monday, 8/7. Additionally, some of our part-time coaches will be gone this week. Make sure to check the schedule, as class times may change. The phone number will be unattended, so please read the website as all questions and details on our gym and its policies are covered. After you read the …

3 Weeks To A Faster 2K Row

I like to row. Okay, that’s a lie. Let’s try that again. I’m kinda good at rowing so I like it when it shows up in WODs because I know I’ll do well! When I took up CrossFit many years ago, I found that I was decent at rowing. I’m tall, I’m heavy, so therefore I’m good at rowing! It’s …

Rowing: Meters vs Calories

I thought I’d make a quick post about the difference when it comes to meters vs calories on the erg. Spoiler alert: there is none! We’ve all heard it and probably parroted these thinking they were true: Okay, I haven’t heard the last one too much, but some people think everything changes when doing calories because when you stop pulling …

Cooking With Keras: Deep Dish Pizza

What’s your favorite type of pizza? So many different styles! New York, Sicilian, Chicago, St Louis, sushi, calzones, and so much more! I love them all, but apparently some people really HATE Chicago-style deep dish pizza: It’s a tale as old as time, New York vs Chicago pizza, distinct in their own ways. Thin foldable grease traps from New York, …

New Programming Cycle

What is CrossFit? The CrossFit prescription is performing “functional movements that are constantly varied at high intensity.” The CrossFit program is designed to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are as follows: Cardiovascular and Respiratory …

Community WOD? 

With the CrossFit Open starting this week, we are making some changes to the schedule to accommodate our gym’s and our members’ participation in the Open.  We are doing each week’s Open WOD together as a gym each Saturday morning for the next 5 weeks. Even if you’re not signed up for the Open (which there’s still time to at games.crossfit.com!), …