How To Prepare For An Adventure Race?


By joining CrossFit South of course! Whether you’re doing your first 5K adventure race like the Warrior Dash, or getting ready for a longer race like a Spartan Beast or Tough Mudder, we can help you get there!


In January, I signed up for the Tough Mudder with barely any running experience. I hate running. I like to lift heavy things and then slam them on the ground! My cardio isn’t too bad, I still do the occasional WOD at the gym and throw in some rowing to supplement my weightlifting. But I usually avoid any running over 400m. I had a wake-up call when a workout involved a 2000m run before doing some wall balls, muscle ups, more wall balls, power cleans, and more running. I came back from the run and my heel cords were on fire! My feet hurt so bad, and my calves were so tight, that I fell onto my back on my first attempt at a wall ball throw! Going from the “couch to a 2K” was disastrous, how would I be able to run a half marathon obstacle course in four months?! The last time I did the Tough Mudder I did not prepare at all and it went horribly. I had no problem with the obstacles, but I died on the run. My feet went numb and my legs cramped. I had to walk most of the course, which meant my team had to walk with me. I didn’t want a repeat of events this time so I made a plan!



If you can run a mile, you can run a Tough Mudder. Even though it’s a 12-mile event, there is never really any time during the race that you have more than a mile of running between obstacles. And there’s no rule that says you have to run! Plus, these races aren’t really races. Unless you have a watch on you (or if you sign up for a timed heat), you won’t know how long it took you. It’s about the adventure, it’s about having fun, and most of all it’s about teamwork. Even if you run it by yourself, everybody out there is on your team and will gladly help you overcome the obstacles. A lot of times you’ll be helping a stranger over a wall or through the mud. The camaraderie is amazing!


After that disastrous 2K run, I knew I could no longer skip the running workouts. I write up the programming at CrossFit South, and yet I would cherry pick and skip most of the running workouts. Well no more! Instead of diving headfirst, I took a slower approach. What’s a mile? Sixteen-hundred meters. Well I had trouble with a running a little over a mile, so let’s go smaller. What’s a mile? 4 rounds of 400m. Yeah, that sounds better. I can run 400m without dying. I started to program running into workouts at least once a week, and it was usually 400m repeats with some barbell work or gymnastics in between. I knew I wasn’t going to be the fastest in these workouts since I’m a big dude: 6’2″ and about 245# at the beginning of the year. So instead I took this time to focus on technique. Eventually I would get faster.


If I only ran 400m repeats, I’d definitely get better at running short distances, but I knew I needed to run more. I programmed longer runs in our workouts, and I would try to complete them, but I still had to scale a few workouts. I kept at this for a few weeks and then I decided to test my progress.


I took a trip to the intramural fields on the UGA campus and ran the trails one day. I had no idea where I was going, I just kept taking right turns until I saw my car parked across the lake. When I got back I found out the course I took was a mile and a half! Didn’t set any records (over a 10-minute mile), but I jogged the whole time without stopping! My heel cords were a little inflamed at the end, but no where near the agony I experienced a few months prior.


The workouts that I had been doing definitely helped. I didn’t do much running (less than 2 miles a week), yet I made progress. So how much more could I improve?

At CrossFit South, we offer more than just a daily WOD. You can click on the little blue “WODs” button on our main page to get a taste of what we have to offer. But our members get access to a lot more programming options. For those that want to focus on strength, we offer a “Barbell Club” track that includes daily programming for the snatch and clean & jerk. Some people want to get better at bodyweight movements so we program for them with our “Gymnasty” track. Since I rowed for a little bit in college, and the fact that the UGA Crew team practices at CFS, I programmed rowing workouts in “Ready, Set, Row!”. Over time, the latter evolved to include running workouts to help our members improve their aerobic capacity. All our members have access to these programs on their smartphone via our SugarWOD app. They can come in any time that we’re open to work on those skills.


So to meet my goals, I did Barbell Club two or three times a week and a CrossFit WOD twice a week. When I had time to go to the track, I would do one of the Ready, Set, Row track workouts. This way I got some much needed running work outside of what I program in our group classes. Since changing up my training at the beginning of the year I’ve lost weight, my conditioning has greatly improved, and I’m getting faster at running (lowered that trail loop time down to an 8-minute mile pace!). I’m still not a good runner by any stretch of the imagination, but I definitely don’t hate it as much.

The Tough Mudder has come and gone. It wasn’t as bad as years prior since I decided to train for it. The running was still the hardest part for me, but my feet didn’t go numb and I didn’t cramp up! I ran most of it, but I hit a wall past the halfway point. I kinda forgot to eat breakfast and ran out of energy. Live and learn!!

At the finish line you have to run through muddy water and over small hay bales…all while trying to avoid electrified wires blocking your path! I was so tired at this point each zap knocked me down to the ground! I got hit about four times before I reached the end.


Couldn’t have done it without my training partner, Krista! She kept me moving the whole time, and did her best to motivate me when I wouldn’t shut up about being hungry or complaining about all the running! To her a “short run” is at least 5 miles. To me a short run is to the car when it’s raining….

Here’s a picture of her at the finish line running through the electric wires…that’s a face of panic!


So if you’re interested in getting healthier, whether that’s stronger, faster, or to just look better naked, come check us out! You’ve got nothing to lose with our FREE TRIAL, and we can show you everything else we have to offer. We have group classes, specialized programming, personal training, and nutritional coaching!

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And finally, here’s a short compilation of some of the Tough Mudder we ran. The camera I was wearing was rated for 5 hours, but it died after an hour and a half!!

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 Endurance

Right now at CFS we are more of a strength-biased conditioning program, aka NOT CrossFit as it was originally designed. When you try to cram a strength component with a WOD day in and day out, you suffer and our coaching suffers. By trying to fill the hour with as much as we can, we’re reducing our intensity and thereby reducing results. How can we possibly be properly warming up, coaching, correcting, and allowing everyone to hit peak intensity in a session when we’re trying to do 10 different things? How can you give your all on Fran after you just did a 5RM back squat? You can’t! Your performance on one, or both, of those things will suffer when done back to back.

So starting this week we’re going to program less in the CrossFit classes and focus more on pursuing virtuosity. Most days will no longer have two parts. Every now and then we might lift before a WOD, but definitely not as often.

Some days will be short, some will be long, some day will be heavy, some days might be light. But whatever the day is, we will only do one thing in class, and we will do it right! We’ll properly warm up, mobilize, and work on technique before doing a WOD.

There might be some resistance to this change, but this will work out better for everyone. Trust me!

For those that think this change of programming “isn’t enough”, there are options. Classes will not always last an entire hour so you’ll have time at the end to do other things. Everyone can come in early and stay after their class to work on their weaknesses. Extra work is on the board every day that most everyone neglects. Plus we have supplemental programming like barbell club, gymnastics, rowing/running, and sweatshop. Go under your settings on the sugarwod app and subscribe to one of those tracks.

If you still want to work on strength every day, subscribe to “Barbell Club” and pick one or all of the many lifts programmed every day. If you want to work on your aerobic capacity, there are rowing (and running) wods under “Ready Set Row”. And then there’s plenty of workouts under “Gymnasty” for those that want to get better at bodyweight movements. We’ll soon add more specialty classes to the schedule for more coach-directed technique work. It’s up to you if and how you specialize, and your coaches will help you get there. I would just suggest that you NOT do all the programming tracks every day or else you’re going to break yourself down and regress.

See y’all at the gym!

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Cooking With Keras: Hand-tossed Pizza


And so begins my long-delayed blog about food! When I decided to finally sit down and start collecting my recipes and pictures, I wasn’t satisfied with the photos I took. So for the past few weeks…er…months, I’ve gone back and redid a few recipes and took some new pictures.

I was told that with food blogs, you can’t simply post a few pictures and a recipe. Instead, you’re supposed to ramble on about trivial things and try to include anecdotes. I guess the more words you include, the better you engage the reader? It’s been a while since I did any writing, so I’ll try my best and hopefully craft better stories as I go!

“Cooking with Keras” started one night when I was bored and decided to share my cooking in a step-by-step fashion on Snapchat stories. Some people liked them and gave my recipes a try, so I kept going! In fact, I think my first cooking story was actually about pizza! So this post will be the first of four in a series about pizza! Today we’ll look at the classic hand-tossed pizza, and spend most of our time talking about the dough. The other installments won’t delve into the dough process as much since they’re all basically the same with just a few tweaks here and there.

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The Dough


When making your own homemade pizza, you can keep it simple or make it as complicated as you want. Most grocery stores have fresh and frozen pizza dough that you can use to produce great results. Most people think that making dough and baking bread is way too difficult. I disagree! Pizza dough has only 4 ingredients: water, flour, salt, and yeast!

If you want to geek out and learn more than ever thought you wanted to know about pizza dough, I’d suggest reading through Jeff Varasano’s blog blog. He goes very in depth about his quest to make the perfect dough. I’ve experimented with his recipe and adopted some of his methods and techniques, and the dough I make these days is modified from his recipe.


First things first: if you’re going to be baking a lot, you really need to invest in a scale! They’re not that expensive, and they make baking a lot easier and help produce repeatable results. When measuring dry ingredients like flour, sugar, salt, yeast, etc, measuring by volume gives inconsistent results. Not all measuring cups are created equal! I measured the same amount of flour onto each of these plates and weighed them.


Same amount of flour according to my measuring cup, yet their weights are 10% different! It might only be a few grams here and there, but you’ll get better results if you correctly measure your ingredients by mass instead of volume.

Hopefully I haven’t scared you away from making your own dough yet, I swear it’s not complicated! I’m just going to talk about one more concept before continuing: baker’s percentage. This is simply a method of comparing the amount of flour relative to the other ingredients when baking. When making breads, I usually see it calculated by how much the dough is hydrated. If you have 100 pounds of flour and 60 pounds of water in the dough, then it is 60% hydrated. When baking breads, wetter doughs need higher baking temperatures. I usually make my pizza dough 60% hydration and bake the pizza as hot as my oven can go, which is about 525 degrees. I used to have an oven that, although very very unsafe, could get well in excess of 700 degrees. I’m not sure exactly how hot because it broke my thermometer when I tried measuring it once. Obviously, that’s not normal. I think there was a malfunction that let me use the oven on the cleaning cycle temperature. Totally safe! Pizzas were ready in less than 3 minutes and were cooked perfectly! A second over 3 minutes and they were burnt and inedible. The pizza dough that I made then was much wetter, probably closer to 70%. If i kept it at 60%, it would have burned. The wet dough was very tricky to work with but it made the best damn pizza I ever had.


If you have a stand mixer, it’s going to make the dough process much easier. But if you don’t, you’ll at least get a good workout by mixing everything by hand!

So even after I’ve talked about measuring out all the ingredients and baker’s percentages, you don’t have to follow the measurements exactly. I’ve made a lot of dough over the years, so I can tell my look and feel if the dough is ready. Until you feel comfortable venturing off the path, you can continue to follow the recipe listed below! I make a pizza dough that ends up measuring about 400-450g, and I usually make two or three at a time. So for two pizzas I use 300g of water, 500g of flour, 12g of salt, and about 4g of yeast (which is 60% hydration). Rough volumetric measurements can be found at the very bottom of this page. From there I’ll make adjustments depending on how the dough is coming together.

To start the dough, I add all the water, salt, and yeast to my stand mixer, and give it a quick stir. You don’t have to feed or proof the yeast. Completely unnecessary! I then add about 2/3 of the flour and mix it together and let it rest for 20 more minutes. The dough is now “autolyzing”; the water soaks into the dough and gluten structures begin to form. Or something. Science! Necessary step? I dunno, but it seems to work.


After the autolyze period, it’s time to knead the dough. Yes, the dough is still very wet but this allows for better kneading. The dough hook can work through the entire dough with ease. If we added all the flour at the beginning, then we would just end up moving a ball of dough around the bowl and not kneading it! We want to create gluten structures when we knead, it’s what helps to make the bread chewy and delicious. I begin with a 5 minute knead and then slowly begin to add the rest of the flour over the course of the next 3 or so minutes. By now, all the flour is added, or at least most of it. You want the dough to still be kind of wet, and the dough should be pulling away from the sides of the bowl. If you lower the bowl, the dough should slowly fall off the dough hook. We don’t really want a tight firm ball of dough. When we form the dough into balls, if you let it sit, it should spread out a little and look a little limp. Perfect!


From here we can dump the dough out onto the counter, then measure and cut the dough into two equal sizes. I keep my dough in tupperware that I’ve wiped with oil until I’m ready to use it. I usually make the dough a day before, but the day of works, too. The longer the dough has time to sit, the better the crust it’ll develop! Keep the dough in the fridge, covered and oiled, until you’re ready to use it


About an hour or two before you’re ready for some delicious homemade pizza, take the dough out of the fridge and place it on your counter and dust it lightly with flour. Now it’s time to make the sauce!


The Sauce

When it comes to the sauce, I believe that less is more. I use crushed tomatoes, and season it to taste. Add a dash of salt, a bit of sugar, a pinch of oregano, a smidgen of paprika, and some grated italian cheese like parmesan or romano. That’s it! I don’t cook it either, that’s what baking the pizza does. If you like a spicier sauce, you can add some red pepper flakes and maybe some garlic. But maybe you can try keeping it simple so you can taste all the flavors?


Go ahead and preheat the oven and put your pizza stone on the lowest rack in the oven. You don’t have a pizza stone?! You can still bake the pizza on a baking sheet, but a pizza stone concentrates direct heat to the bottom of the pizza. It gives the pizza that satisfying crunch by drawing out extra moisture from the dough. You can find one at Wal-Mart for maybe $20. Another option is a baking steel. They’re more durable, but also more expensive than a stone.

Putting It All Together

We’re on the home stretch! The dough should be close to room temperature, so we can start forming it into the classic pizza shape. Make sure you have enough flour on the dough, the counter, and your hands so we don’t tear the dough. Begin by flattening the center of the ball with the heel of your palm, while leaving an extra ridge of dough along the outside for a nice fluffy crust. Gently use your fingers to push the dough outwards from the center, with your other hand placed along the rim, pushing in to the center to create a slightly thicker crust. Rotate the dough each time to keep it symmetrical. Then get your hands underneath the dough, forming a fist so your fingers don’t poke through. Gently rotate the dough and let gravity stretch it further. Check out the video below, it’s easier to show than write.

You can try tossing it in the air, but I am not responsible for any messes you make! I sometimes toss and spin the dough a few times, it helps stretch it out, and it looks cool. But you can do all of the necessary work on the counter.


So how are we going to get the pizza from the counter onto the stone without spilling everything all over the kitchen? By using a pizza peel, or in my case, by using a cookie sheet! They accomplish the same thing, and you can use a cookie sheet for lots of things. A pizza peel only serves one purpose: putting a pizza in the oven.


Lightly dust the tray/peel with coarse corn meal. The corn meal will act as millions of tiny ball bearings so we can slide the pizza off the tray directly onto the stone without anything getting stuck. It’s not full proof, so make sure you have everything ready to go. Once we get the dough onto the tray/peel, you should have it in the oven in less than a minute. So you’re going to need your sauce, cheese, and whatever toppings you want on this pie. I like using fresh mozzarella, but the prepackaged shredded kind will work ok if that’s all you have. For toppings, I like alternating between a classic margherita pizza (tomatoes, cheese, basil), a pineapple and pepperoni pizza (don’t knock it until you’ve tried it), as well as prosciutto and sun-dried tomatoes with basil. Experiment with different toppings and flavors, it’s fun!

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Back to the assembly. Add the corn meal to the peel, place your dough gently on top. Using a fork, poke a handful of tiny holes into the inner ring of the dough. This will prevent the center from rising and spilling toppings off the pizza. Add a spoonful or two of sauce to the dough and spread it to the ridge of the crust using the back of the spoon. We want less sauce in the center, because it will travel inwards when it bakes. On top of the sauce, add some fresh mozzarella and then finish it with your toppings of choice.


Open up the oven door, and put the end of the peel at the back of the pizza stone. Give it a small shake until it starts to slide off the peel onto the stone. Once you’ve made contact, slowly drag the peel towards you and the pizza should have made it onto the stone in one piece. But if you ran into a small hiccup, it’s ok! Ugly pizzas still taste great!


With my oven, pizzas can take anywhere from 7-12 minutes to finish at 525 degrees. Each dough seems to turn out differently, and it also depends on if you gave the stone ample time to warm up. Check on it after 6 or 7 minutes. We want the cheese to be melted, but not overly bubbly and burnt. We also want a nice char to develop on the crust.


If the stone wasn’t hot enough resulting in the top of the pie to finish cooking before the bottom has developed a nice crust, I’ll take the stone out of the oven and let the pizza continue to cook on top of it for a few more minutes. Once you’re satisfied, move it to a wire cooling rack and let it rest for a few minutes before slicing and serving!

Bon appetit! I’ll try to make these posts every week or so, and I’m open to requests. Follow me on instagram to see my newest creations, as well as Snapchat for when I post stories from my kitchen!

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For two pies:
500g bread flour (~3 cups)
300g water (~1 1/4 cups)
12g salt (~2 tsp)
4g yeast (~1.5 tsp, little less than an entire packet of yeast)
1 can crushed tomatoes, small, ~14oz

Seasonings to taste:
-1 tsp sugar
-1 tsp salt
-2 tsp dried oregano
-1.5 tsp smoked paprika
-shredded parmesan or romano cheese

In a stand mixer, add all the water, salt, and yeast. Stir.

Add 2/3 of the flour and mix ingredients together. Should form a dough with a consistency of a thick batter. Let rest 20 minutes covered.

With the dough hook attachment, knead the wet dough for 5 minutes, then begin to slowly add the remainder of the flour over the next 3 minutes.

(If you don’t have a stand mixer you can use a wooden spoon to do the wet knead. Once you begin to add the rest of the flour you might have to move to the counter top and knead it by hand)

Turn dough out on to counter and divide into two balls. Oil two pieces of tupperware and roll the dough around until coated. Cover and refrigerate (up to a week) until needed.

Two hours before eating, take dough out of fridge and let rest on counter. Cover with a light layer of flour to prevent it from drying out.

One hour before eating, preheat oven as high as it will go, hopefully at least 500F, with pizza stone on bottom rack.

Mix together sauce ingredients in a bowl, and prepare your toppings of choice such as fresh mozzarella, basil, pepperoni, sausage, etc.

Gently form the now-room-temperature dough into flat discs.

Lightly dust a peel or flat tray with coarse corn meal.

Gently place pizza dough onto peel, and poke a few holes in the dough with a fork.

Spread tomato sauce onto dough and cover with your toppings.

Transfer pizza to the pizza stone using the peel, and cook for 9-12 minutes, checking first after 7 minutes.

Once done, let cool on wire rack before serving. Hot pizza is hot!

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!), any and all CFS members can still come participate on Saturdays. We’ll have scaled and rx crossfit options, as well as a Sweatshop version of the workout for our Sweatshop members. 

Unfortunately, at this time, we will not be offering the free community wod until further notice. I’ll have to see how the first week or two goes before I can consider bringing it back. The priority on Saturdays right now is to get all CFS members that have registered for the Open to perform the workout and get a valid score to submit to the Games site. Each week is a surprise workout, so I do not know if I can accommodate everyone without interfering with our members experience. 

I hope you understand, and at most it will only be the next 5 weeks that do not have a free community wod. Thank you. 

CrossFit Open 2017: Slammin’ Saturdays


It’s almost that time of year again: The CrossFit Games season starts next month with the CrossFit Open beginning on February 23rd. For five weeks, for five workouts, any and every athlete has the chance to participate in this competition to see how they perform against their fellow crossfitters worldwide. Just as we’ve done in previous years, we’re thrilled to put together another great event for all our members.

Just uttering the words “CrossFit Open” tends to evoke a myriad of responses at the gym. We encourage all our members to register even when they balk at the idea (Registration begins January 12th at The Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Each workout has a scaled and Rx option to help accommodate everyone. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between. Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. You can find out more about the Open HERE.

So why should you sign up for the Open? With the inclusion of the Scaled division and all the different age divisions, there will now be more opportunities for athletes of all levels to participate in the Open. Even the ‘casual’ CrossFitter—the athlete who simply participates in CrossFit for their health and fitness—can be tempted to join in with the fun; the question is, why should they? The Open is a time when “CrossFit—the training methodology” and “CrossFit—the sport” merge together. Yes it’s a competition, yes it’s designed to be fun, but it’s also a great way reach your health and fitness goals. There are several reasons why anyone and everyone (including you) needs to do the Open.

1. Provides you with a benchmark of your current level of fitness

The Open contains some of the most challenging workouts you will ever be exposed to. It’s not only a measure of where you stand in your CrossFit abilities, but also an excellent test of your general physical preparedness—i.e. your current level of fitness. The toughness of each Open WOD is a great way to measure how far you’ve progressed from year to year, seeing as how it’s designed to test multiple elements of an individual’s fitness. Your strength, stamina, speed, mobility and skill will all be put to the test. You may even be able to achieve new movements and weights that you had previously thought unattainable. Once you complete the five workouts of the Open, you’ll be able to look back at your performances and know that you have set new benchmarks for yourself in all areas of your fitness.

2. Highlights your weaknesses
A major goal of the Open is to expose an individual’s weaknesses. The organizers of the Games are trying to trim down the athletes to find the fittest men and women each year, but even if you don’t intend to ever ‘compete’ in CrossFit it’s still incredibly useful to know where your weaknesses lie. Part of the process of developing your fitness and becoming a better athlete is through identifying which areas are limiting your progress the most. Participating in the Open is a great way to achieve that, because you’ll be hit with a different test of fitness from week to week. Whether it’s gymnastic skills, strength, endurance or Olympic Weightlifting, your weaknesses will become immediately apparent to you as you’ll shine in some of the workouts and likely bomb other ones. You can then come away from the Open with that knowledge and develop a plan with your coach to turn those weaknesses into strengths, and become a fitter athlete as a result.

3. Increases motivation
Everyone’s desire to workout and get fitter can dwindle. It’s hard to maintain the energy and enthusiasm for eating clean, working out regularly and spending the necessary time to become a healthier person. Every year, people succumb to the CrossFit burnout. The Open provides a change of pace to your regular schedule and can reignite your motivation to become fitter, healthier, faster, stronger, etc. You’ll know that for five weeks there will be one special workout that thousands of other athletes around the world will be attempting to complete. Use the Open to reignite your motivation to reach your goals—not just for the five weeks the Open lasts, but for long after that.

4. Promotes camaraderie
Every CrossFit workout is tough, but an Open workout is one that you get to share with thousands of other athletes around the world—not to mention the people in your box! This is a unique element of the Open, amplified by the fact that you can also post your scores from each workout online so that you can compare yourself against the other Open competitors at your box and around the globe. That is certainly something you don’t get to do every day, and as such, it places extra ‘weight’ on each one of the five Open workouts. Now you’re not just comparing yourself to other people in your gym, you get to evaluate your fitness against athletes from all over the world. And because each Open WOD is special in that sense, you can strategize with other athletes in the box to try and develop a game plan to produce your best score. You can pull tips from people who have already performed 15.1, and in turn pass on your advice after you perform the workout yourself (unless of course you want to keep those tips and tricks to yourself). This competitive spirit and the knowledge that you’re competing against thousands of other people doing the same workout helps to promote an air of friendly competition and camaraderie at the box.

5. It’s fun!
At CFS everyone will get together each weekend and push thru the same difficult workouts and share an amazing experience. For five weeks, you’ll be able to test your fitness in unique workouts, achieve some of your goals, boost your desire to become fitter, make new friends and experience the competitive side of the sport. So sign up!



So are you ready to register for the Open and join your fellow CFS athletes for five weeks of fun? This year we’ll be changing things up a little. The past few years we’ve done Friday Night Lights where we replaced our evening classes with the Open workout. For the most part it ran well and we had a great time, but this year we’re moving it to Saturdays.

So mark your calendars for Slammin’ Saturdays! Yeah, I’m not fond of the name either but I still have time to come up with something else! The first event will fall on February 25th. We’ll run heats for a few hours each Saturday morning and finish up before noon. Afterwards we’ll have brunch at the gym: pancakes, bacon, eggs, fruit, mimosas! We’ll plan the details as we get closer, but I’ll do most of the cooking on the grill and griddles I have. We can do potluck, or have a small donation from everyone to cover some costs. Plus, who doesn’t love brunch?! Terrorists.

This year I’m also going to entice you with some free swag. For everyone that registers for the Open before February 18th, I’ll give you a free tanktop! And this is available to all CFS members: crossfitters and sweatshoppers!


Black tanks with blue print. On the back will be our CFS logo. Once you’ve registered for the Open (registration begins on January 12th!), you’ll need to give me your shirt size. I’ll have samples at the gym. Make sure you register and give me your info before February 18th, no exceptions! For those that like to accessorize, I’ll also have additional colors for sale.

I’ll make another post in the future that will include more details about the themed weeks, teams, and point system for our intramural throwdown! And yes, there will be many make up options for those that can’t make it on Saturday mornings because they’re a little too hungover to get out of bed. But until then, see you at the gym!

Snowpocalypse 2017

We will operate our normal schedule on January 6th, however we will be closed this weekend due to the inclement weather. We plan to reopen on Monday January 9th. Stay safe! 

Here is a collection of places you can buy bitcoin online right now.

Phone issues 

It’s just been brought to my attention that the CFS phone number is just going straight to voicemail and not forwarding to my cell phone. I apologize and am looking into a solution. Please contact us via email at to get a more prompt response until this is fixed. Thanks! 

End of the Year 

Hope everyone is well rested from our short Xmas break! We’ll be open the rest of the week “open gym” style. Come in any time during our operating hours (schedule) and we’ll have over half a dozen EMOMs each day for you to choose from. There will be CrossFit, Sweatshop, Barbell Club, Ready Set Row, and Gymnasty wods. Do as many as you’d like: one, two…nine? The clock will beep every minute, and a coach will be there to help you jump in once you’re ready. 

Xmas and New Year Schedule 

The gym will be closed from Friday the 23rd through Monday the 26th. We will reopen on Tuesday the 27th. 

There will be open gym hours each day (times TBD at time of this post), but I’ll have multiple workouts programed each day for you to choose from. A coach will be there to help you get started on a workout or to help you work on skill work. 

There will be a workout on New Years Eve (Saturday) if there is enough interest… As in, you better sign up early or it’ll be canceled! 

Make sure to check the Schedule for our hours during the holidays. 


WODs, week of 12/12

Make sure you download SugarWOD to your phone to receive the daily workouts and log your results!

MONDAY – squats and AMRAP 20
TUESDAY – oly lifting and AMRAP 12
WEDNESDAY – benchmark tests (pull ups, rowing, etc)
THURSDAY – rest!
FRIDAY – hero wod
SATURDAY – team wod

And every day we have programming for barbell club, rowing, gymnasty, and sweatshop. All these workouts can be found in SugarWOD!