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Bang for your Buck

CrossFit is all about the idea of getting the most “bang for your buck” out of the time you spend in the gym. We use compound movements in Foundation work to build strength and coordination throughout your whole body, as opposed to using isolation exercises to strengthen one muscle group at a time. We use high-intensity (and…

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The Whiteboard Is a Liar

Reminder: Tonight is our super-special Friday Funday at Darwin Brewing Company. Come join us for good company and tasty local beer, starting at 7:30. Click here for more info. The whiteboard is an important piece of equipment in our gym. We use it to record your daily performance so we can track trends, see progress, and…

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09.04.14 – Thursday – New Cycle!

As many of you have noticed, we’ve started a new cycle of programming this month. This six-week cycle will wrap up our Conjugate-style strength programming for now, and get us ready for some new and exciting stuff coming up in the fall. Here’s what’s in store for this new cycle: Novel Lifts We’ll be trying out a few…

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09.01.14 – Monday – Sumo Deadlift

Note: In celebration of Labor Day, the 9:00 a.m. class will be the only class offered today. All other class times are cancelled. Enjoy the holiday! We’ve done deadlifts. We’ve done sumo deadlift high pulls. But for many of you, this will be your first time doing sumo deadlifts. So let’s quickly go over what makes a…

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08.21.14 – Thursday – Sleep!

Sleep is important. The science of sleep is fascinating, and every time I learn something new about sleep, that thing makes me think that sleep is even more important than I thought it was previously. So today, I present for your enjoyment, an article from Catalyst Athletics that I found very interesting: Understanding Sleep for Optimal Recovery &…

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08.11.14 – Monday – Things I Wish I’d Known Before CrossFit

Today, we present an article that should be interesting for long-time CrossFitters and newbies alike: 9 things I wish I had known before starting CrossFit Foundation Part 1 Front Squat 15 min to find 1rm Part 2 15 min to complete: 2 x 10 weighted good morning 2 x 20 GHD situps WOD 5 Rounds for Time:…

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08.08.14 – Friday – Intro WOD!

Today’s WOD is a fun one. It’s the WOD that we usually use during our introductory sessions, when new members come in for the first time to find out what CrossFit is all about and if they’re ready for the challenge. We’ll modify the WOD sometimes, to make sure it’s right for the people in the intro session,…

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08.07.14 – Thursday – Why I’m Ditching My Olys

Olympic lifting shoes are great, and no top-level lifter would ever be without his or her pair. Many athletes have seen their performance in the snatch, clean, jerk, and squat increase dramatically by using “Olys.” In general, I recommend them highly for anyone who’s interested in perfecting their movement and position in the Olympic lifts,…

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08.04.14 – Monday – Motivation and Fulfillment

There are two kinds of reasons that humans do things. One reason, called extrinsic motivation, is when you do something for someone else, or because of an external need or situation. The other, called intrinsic motivation, is when you do something for yourself, or to fill an internal need or desire. If you’re an extrinsically motivated…

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07.28.14 – Monday – Resetting Your Taste Buds

There’s one thing that almost every single dietary guru and nutritional resource agrees on: sugar is bad for you. Sure, there’s a difference of degree: Some nutritionists believe that sugar is tolerable in moderation, while others think that a single gram will kill you. But the consensus is that sugar is bad, and that minimizing (or eliminating)…

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What is Crossfit?

Welcome to CFM!

Not in Shape?

Today’s WOD


7 min EMOM

5 Burpee Box Jumps 20″/16″


16 Min AMRAP


50 Squats

20 HR Push-ups

40 Squats

20 Sit Ups

30 Squats

20 MB Cleans

20 Squats

20 Russian Twists 20/15 (L+R=2)


RX+ is Perfect Push Ups on 45# plates (yes, 45#’s) with chest to abmat and not HR.





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