Congratulations to our July Athlete of the Month, Dan Baker!


How did you find Crossfit?

I had heard of Crossfit through a few friends, but never knew much about it. There was this mystique about the whole thing where only super fit, crazy people did it. I finally reached a breaking point in the fall of 14’ where I had to do something about my increasing weight and chronic health issues. I walked into CFSTC in early November for my intro and haven’t looked back since.

Can you describe your favorite memory at CFSTC?

You have to understand that I came into with CFSTC with no athletic prowess. I quit everything I ever started when it came to working out or eating healthy…I would just revert back to old habits and nothing would change. Every time I came into CF to work out, it was like I got hit by a bus and someone set my lungs on fire. I was and am still to this day, one of the last ones to finish the WOD. Almost every day in the beginning, the entire gym and our coaches would rally around, encouraging me to keep going and finish the WOD when my mind was screaming at me to quit. This went on for months and months with what felt like little progress.

Slowly, I could begin to see small changes, a few pounds here, a little quicker there until Ben posted a WOD a few weeks ago that was strictly running and rowing. It was just another day at the gym, nothing special, but I remember thinking ‘I’m going to give everything I have in this workout just to see what happens.’ By the time it was done, I was lying on the floor in a pool of sweat, lungs burning, mind screaming to never do that again. After recovering I looked at the board and realized I had set the fastest Rx time in the gym for the day…the first time I had ever done that. This has to be my favorite memory of CF so far, not because I am the fastest or the strongest, I am surrounded by so many exceptional athletes who are so much stronger, fitter and faster than me. It is my favorite memory because I drove away from the gym that day realizing that all the days I finished last, all of the hard work, all of the discomfort, all of the pain…is worth it.

Favorite WOD?

Surf and Turf…or anything with Strict Press

Least Favorite WOD?

Filthy 50

Have a fun fact or strange talent nobody knows about?

I owned and operated a small construction company after high school to help pay for college…also ran with the bulls in Costa Rica.

If you had a superpower, what would yours be and why?

It’s not really a superpower, but I’d take photographic memory…I hate forgetting things I know I’ve already learned or been told.

When you are 80 years old, what is something you will be sure to tell your children?

You are a finite human in the hands of an infinite God…trust Him in all things.


[wod date=”2015-7-31″]


YOGA! Thursdays @ 6pm.
Festivus Games Oct 17th! Hosted by yours truly at CFSTC!
Check out Whats for Dinner!
We’re hosting a CrossFit Striking Course! Coming September 26th & 27th


Jen and Connor being studs! 


Gratitude Gains

You guys know I love coaching fitness. I want each member to become stronger, faster, and across the board… more fit. However, I also want each of our members to improve their lives outside the box. I recently had a conversation with a member of our gym about the power of positive thinking and wanted to share the concept of our conversation. As well as couple of different tactics to use inside and outside of the gym to improve your performance inside and outside the gym.

Gains. We love gains. Strength gains, speed gains, balance gains, coordination gains…It’s simple, you’re a crossfitter and love gains. There is one type of “gains” we don’t always train directly, and that friends would be…GRATITUDE GAINS. We all know what gratitude feels like… It feels awesome, like the stars are lining up for you & you seem to have better luck.  You notice the abundance of your life more. We want to feel that way all the time. Here is the important realization one has to make though…Gratitude is not a feeling…It is a muscle. Like all muscles, we must train and work it, if not it will weaken and atrophy out.

Here are couple tactics I use daily to get my Gratitude Gains that I suggest you do as well.

  1. Each morning, while in the shower, laying in bed, or eating breakfast, whenever you have a moment to yourself and your thoughts before you’ve began your train of thoughts the day will bring…Think about 1-2 people who helped you the day before. This starts the day off on the right track…with gratitude. You will feel energized, like the world is presenting opportunities for you left and right. Today I thanked my little brother for surprising me with a meal from Crazy Bowls and Wraps when I got home from the gym. He knows I’m at the gym late on these nights and I didn’t have to cook, which I’m always grateful for. I also thought of Julie and thanked her for helping me with ideas for upcoming events, like our CFSTC End of Summer party… (Btw, were having one of those J details TBA next week.)

It doesn’t have to be a task that they helped you with, maybe they helped remind you of something. Whichever it is, start your day off right with a thought of that action.

  1. Take all your “have to’s” and turn them into “get to’s.”  Instead of saying “I have to go to work today,” or  “I have to go shopping with the wife,” or “I have to go to the gym today” say, “I GET TO…” How many people are going through the stress of not earning a paycheck? How many people out there have lost a significant other and would love to spend an afternoon with them again? How many people out there get to workout at one of the best gyms in the world, with some of the best coaches and most amazing people in the world? 🙂

Perception is everything. Be aware of and recognize the good fortune, abundance, and opportunities you have, they’re there if you look. Now go have an awesome Thursday and get your gratitude gains on! – Coach Ben


[wod date=”2015-7-30″]


YOGA! Thursdays @ 6pm.
Festivus Games Oct 17th! Hosted by yours truly at CFSTC!
Check out Whats for Dinner!
We’re hosting a CrossFit Striking Course! Coming September 26th & 27th



WOD “heads”
17 minute AMRAP
5 Press – 5 back squats – 5 Pendlay row – 5 RDLs. Bar load is 70% of your press 1rm.

WOD “tails”
Matt’s Fight Gone Bad
3 rounds – 1 minute each
Wallball (20/14), SDHP (75/55), Box jump (20/16), press (75/55), prowler push (heavy/heavy) for yards.

When you get to the gym, you’ll flip a coin to determine your WOD.