You are coming along in your training and you're starting to feel better! You have probably set some fitness goals and are actively working to achieve them. That is so awesome! So now is a good time to start talking about injuries and pain. As a physical therapist, I work with injured people and their pain daily. So I have a different viewpoint of pain than many others that I work with, even in my own field. I have seen what works doesn't work with a variety of injuries and I

Congratulations! You are getting stronger! You will start to notice a few changes... Perhaps you can lift more, go for longer, and appear smaller in the mirror. You may notice leg muscles that you never have before. Maybe you see arm muscles that were not apparent before. But, one of the other changes that you may notice is a decrease in your range of motion in your major joints. That’s right, a DECREASE! How can that be? If you are getting stronger, you should be able to mov

In a word, YES! CrossFit is infinitely scalable (can be modified for anyone). I've helped 70-year-old women perform the basic principles of CrossFit! They didn't even know they were doing a CrossFit workout! I was working with them as a physical therapist on improving their leg strength and endurance so they could get out of a chair and walk around their house. If they can do CrossFit, don’t you think that you can too? A lot of the fear of CrossFit comes from the medical prof

By now I hope you're settling in and figuring out what's going on…at least a little bit. I want to take the time to give you an idea of some of our basic principles, that hopefully answer the questions you have, and that your friends keep asking you! First, What is CrossFit? We define CrossFit as: constantly varied functional movements performed at a high intensity Makes sense, huh? Let’s start by defining some of these terms… What is a functional movement? These are based

#1 Check your ego at the door! This is likely a new experience and you will fail at some things. Failure is not the end unless you quit! See #2 #2 Don’t quit! Just because you don’t get it today, doesn't mean you won't get it. Failure doesn't define you! If you don’t know, ask. We are here for you and we want to see you reach your goals! #3 Listen to your body. If you are having pain, let a coach know and we can modify a workout for you. You will never improve if you are hurt

Welcome to CFBA! We are so excited that you're here! It takes a lot of courage to pursue goals and seek the life you desire and we're so happy you've chosen us to support you along the way. We want to set you up for success so we'll be posting helpful blogs over the next several weeks. You can ask questions or bring up concerns with any of the CFBA coaches introduced here.

SWOD Slay the Goat! Skills only, no barbell CWOD 1->10 Tire Flips 10->1 Burpees Row 5/3 cal b/w rounds

SWOD Find heavy complex Hang Snatch + Hang Squat Snatch + Power Snatch + Squat Snatch CWOD "Helen" 3 RFT Run 400m 21 KBS (53/35) 12 pullups

SWOD Row 2k compare to 5-1-17 CWOD Accumulate 1 min L-sit hold Then 2 rounds 15 HSPU 21 Ring rows 9 Snatch (135/95)

SWOD HSPU work CWOD For time 100 Wall Balls (20/14) 50 Box Jumps (24/20) 25 Clean and Jerk (135/95)