Ever 2:00 x 5 sets
3 Push Press, Climb

Smooth Criminal 
60 Double Unders
30 Air Squats
15 Push Press, 135/95


Box News
The Open is coming! That means OPEN INTRAMURAL COMP! Head to to register for all the fun!
(must be a member of CFSTC to participate)

The most common movements in the CrossFit Open you should be focusing on now.

For the elite few the CrossFit Open and subsequently, Regional and ultimately the Games is an opportunity to test their skill and fitness level against the best athletes in the world. For the rest of us it is the chance to test our progress, assess our goals and set new ones.

A look at the most common movements in the Open past allows us to have a quick look at where we are now. There are 7 movements that are all but guaranteed to be in this years Open.

For the seasoned athlete, have a look at this list and finish this sentence “I really dread______”

That is the movement you need to be spending some time on now.

For the beginning athlete, during a time when everything is new, this list will allow you to focus on the most common things you’ll see.

While a few movements are further down on the list, they certainly should not be ignored.

Rowing for calories can be destructive if it is not approached strategy and efficiency.

Handstand push ups come with a standard that is sometimes difficult to master and should be practiced prior to Friday NIght LIghts.

Might as well toss some handstand walks in there just in case! CrossFit loves its gymnasty!

DumbBells have made a comeback in CrossFit. In the mid 2000’s you could find all kinds of dumbbell wods on the CF main site. They deserve a spot at the Open and even more in out training.

For the next 3 weeks Coach Paul will have GOAT training at the Saturday at 9a class.

Come on in and make your goat your G.O.A.T!


“First Degree” 
30-25-20-15-10 for time
Calorie Row
Russian Kettlebell Swings (70/53)
200m Run After each set

Box News
The Open is coming! That means OPEN INTRAMURAL COMP! Head to to register for all the fun!
(must be a member of CFSTC to participate)

3 Common Rowing Mistakes and How to Fix Them

Ahhh Rowing, seems like it should be easy but it actually demands thought and attention. It’s easy enough to hop on a rower and hack away but to row efficiently and with power you must have timing and precision. The concepts are simple but there are a lot of moving parts.

In the above clip you see the classic rowing posture. Arms and back are engaged creating tension. Shoulders are allowed to come forward without excessive rounding.  The legs drive back while the arms are straight and stabilizing the handle. After full extension of the legs the arm finish the upper body pull by driving the elbows back. The whole process reverses in the return.

The next clip shows a common mistake that is caused by the core (abs and back) not being engaged during the movement. Jamie is reaching with his shoulders and back with minimal effort from his legs. This is due to the shoulders not being stable and the back muscles not engaged. Jamie is basically disengaging his upper body from his lower.

In this video the upper back stays engaged but the lower back and abs are relaxed causing the butt to shoot back early. This removes the power from the legs completely. Here Jamie has disengaged his lower body from his upper

The final video is an example of poor timing. The arms and knees are both bent during the return, rushing back to the start position.

All of these mistakes force the upper body and back to do the work of the powerhouse legs. The movement is inefficient and exhausting.

Slow down and work on keeping tension through your shoulders, back and abs as you practice rowing. When you do you may find that the timer becomes more natural.

Slow is smooth, smooth is fast

Above all else remember to breath!

Want some help improving your row? Register for Jamie’s Rowing Clinic Feb. 11, 2018 930-1130a


“Squat Clean” 
Every 2:00 x 5 sets
3 Squat Cleans, Climb

“Clean Shave” 
3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)


Box News
The Open is coming! That means OPEN INTRAMURAL COMP! Head to to register for all the fun!
(must be a member of CFSTC to participate)


Freezer Burn 
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Calorie Row

Time Cap 25:00*
Record scores to Train Heroic


Box News
The Open is coming! That means OPEN INTRAMURAL COMP! Head to to register for all the fun!
(must be a member of CFSTC to participate)

What is This “Open” Stuff??


For those of you who are new to CrossFit since last March you may be wondering what the heck is going on in that gym!

It is Open season, and it is the most amazing 5 weeks of the year at CFSTC. It is when all the athletes in the gym, regardless of age, skill and tenure to come together and work out. We put a little competitive spin on it with our intramurals to keep it interesting and fun!

Everyone will test their limits, cheer each other on and set new goals for the coming year. Best of all, it’s an absolute blast!


Check out this video from 2016


There are two divisions in Rx’d and scaled. Athletes are further grouped by age. A workout is released every Thursday for 5 weeks beginning in late February. We program them for every class on Fridays. Athletes can get them done in the regular class times or make an appointment with one of the WOD judges to get it done before Monday at 5pm. Everyone must submit thier score through the CrossFit Games site.


A few years ago we started the CFSTC Intramural competitions and Friday NIght LIghts. This brings our entire community together for the Open workouts each week. The gym is split between two teams for friendly competition. This year we’ll have prizes, vendors and of course the workout! Even if you’ve done the WOD in the regular class you won’t want to miss the Friday Shenanigans! Be a part of a team and earn points for participation and spirit.

Get signed up today. Push yourself to do things you’ve never done and have a great time doing it.

CrossOver Symmetry Demo

We do this stuff everyday, but sometimes, we forget how certain things should be done, or the intention in how we do them. CrossOver Symmetry is one of the most useful shoulder warm up and injury prevention systems available today, lets get the most out of it! Check out the video below of Coach Sarah and Coach Ben demoing!


Open WOD 16.4/17.4 
AMRAP x 13
55 Deadlift, 225/155
55 Wallball, 20/14
55 Calorie Row
55 Handstand Push Ups

Record scores to Train Heroic

Box News


“Three Cheers”
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Run
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Run
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Run
Continue to add 3 reps to both KBS and Box Jumps Overs until time is up.
Record scores to TH


Box News