I promise not to get long winded, but wanted discuss why it is important to have a solid foundation in Fitness and then build upon that! When growing up as kids this pyramid was flipped upside down unless you where privately coached by someone that new what he was doing. Our parents introduced us to a sport and if we got good we went to the weight room, then we worked on plyometric exercises that are placed under gymnastics, then as we moved on we went into a smaller group that taught us strength and conditioning and then maybe nutrition was introduced. Well take a look below at why CrossFit methodology is totally different and why everything starts with nutrition! Lets talk if you want further details:) Enjoy!

Member Info:

Goals: If you are not on the goal board please let me know so I can take you picture. I also need you to write down 3-4 measurable goals that you will obtain by the end of the year. Example getting in shape is not a goal, what is a goal is something that we can all measure 5k run, max box jump, double unders , a number of reps of any exercise is a goal!

Ragnar Mandatory Meeting: Saturday May 31st we will be meeting at CF2S at 10am to discuss future race and training regimen!

Beyond The Whiteboard: If you are in regular class you should be logging your workouts on BTWB. If you are not on there please let me know, and I will assist you through the navigation process. You can also log in from our websites home page by clicking the icon.

Google Plus: We are asking our members to write a positive review about CF2S…this will help our gym with our google placements:) Thanks!  Click Here



Every 2 mins for 16 mins: 200 m and AbMat Sit-ups

Every 2 mins for 16 mins do: Run, 200 m 25 AbMat Sit-ups
Clean & Jerk 1-1-1-1-1-1-1-1