Monday, December 22, 2014

Things that happen when the boys get on the rings

video
video
Zach and Nick figured out how to do a back roll to support and then Matt got his first muscle up! Nice job guys!

Tuesday, December 9, 2014

Choosing a Gym

Choosing A Gym

One truth about the fitness industry is that anybody can call themselves a trainer or coach.  Some are really, really good and some are really, really bad. Likewise, some gyms are really, really good and some are really, really bad. So how can you decide which gym and which coaches are best for you?
 

Experience?
Jeremy and Angie McCord, owners, have a combined total of 12 years of CrossFit. Both started CrossFit at another box (what CrossFitters call their gym) and coached and trained there prior to opening CrossFit Murray three years ago.  At CFM, new coaches are only brought on board after they have at least 1 year of experience in CrossFit at CFM or have extremely positive references from their previous box. Then they are interned for a period of time where they co-coach with an experienced coach.  CFM coaches are constantly learning and improving their skill sets. They have multiple CrossFit Certifications including Movement and Mobility, Weightlifting,  Kids et.al. They have attended numerous non-CrossFit HQ training camps such as Outlaw and USA Weightlifting certification and have worked closely with Mentality WOD coach, Dawn Fletcher on developing the mental side of fitness. At CFM we do not have multiple coaches on staff because we would rather have a small number of excellent coaches that truly have a passion for CrossFit than multiple mediocre coaches.  

Do they have a good beginners program?
Many gyms/boxes give you a walk around the premises and set you on your way.  At CrossFit Murray, we could just let people start the day they sign up in our regular group classes, but we do not do that for two reasons. The first is that we value your health and safety. We want to spend some time getting to know you and your body. How does it move? What are your strengths and weaknesses? We want to get your body mechanics working well and let your body develop the neural pathways slowly for the new movements we are teaching you. Bad body mechanics and going too hard, too fast are recipes for injury. We are going to spend a LOT of time with our new people in a small group setting with generally two coaches working with our beginners.  We are hands on; strictly focused on you.

The second reason we start everyone in a beginner’s program is that once you are out of the beginner’s program and in regular group classes, you still need our attention! Our job is to coach ALL our athletes and help them develop no matter where they are. If we were to allow new people to step right into our regular group classes, we would spend the majority of the class teaching the new person movements and keeping them moving well.  This would result in us neglecting the other athletes in the class and we will not do that.

Modifications?
If you have an injury, can your coaches not only work around it, but suggest exercises and technique fixes that could be done to help prevent re-injury in the future? Having an old injury or aches and pains should not stop you from working out. However, it should stop you from doing certain movements if they hurt.  A good coach will work around your issue and help you still get a great workout and will work with you to strengthen the injured area safely.  A good coach will also tell you when it is probably a good idea to get something looked at and can recommend someone to go to that understands CrossFit. At CrossFit Murray, we are proud that we have a working relationship with Etherton Chiropractic and Murray Transitions Massage. Dr. Wade Etherton was a chiropractor for the St. Louis Rams and understands the demands an athlete places on his or her body. CFM works closely with Dr. Etherton to ensure all our athletes under his care can still continue to work out safely. Russ Shemberger of MTM is a triathlete himself and specializes in sports massage therapy and trigger point therapy. Many of our athletes have seen great mobility increases when they have worked with Russ!

Price?
Quality over quantity. Yes price is important, but if one gym is charging less, is there a reason? Are they having to go for quantity and cram more people into classes to pay the rent? Do they just want your monthly membership dues, but don’t really care if you come or not? At CFM we realize we are more expensive than other gyms, but you get what you pay for.  We believe in small classes where everyone gets personal attention and excellent personalized workouts. Simply put, consider McDonald’s vs. Ruth Chris Steak House.  Kia vs. Lexus.  Dollar store chocolate vs. Godiva.

Quality programming?
Is there logic? Is it safe? Are the athletes getting faster and stronger? Are they setting new personal records (PRs)? Talk to people at the gym about these things. Are they reaching their goals? Are their lives better because of their increased fitness? A good program is challenging, but safe. It helps you develop your strengths AND your weaknesses. A good program forces you to address your weaknesses and work through them.  At CFM we program in cycles that develop you as an athlete. We focus on developing strength to not only help you in the gym, but to help you lift that 50 lb bag of dog food into your cart at the store. At a typical gym you are left to program for yourself and most people do what they like and/or what they are already good at. At some gyms they do program for you, but it doesn’t take into account your current abilities.  Talk to ANY of our members and they will tell you they are getting stronger and fitter every day!

What if I want to compete?
If you are interested in competing in CrossFit, look around and see how the different boxes fair at competitions. Go to a local competition and see which athletes move the best. Even if you are untrained, it’s easy to spot those that move well and those that do not. While winning is not everything, it does say something about the box's programming and coaching.  At CrossFit Murray we are proud that all our athletes are encouraged to compete in local and national events and we feel proud of every one of them when they step on the floor. 

Who is the head coach and owner?
Lastly, talk to the owner. Is he/she around? Is he or she an active part of the box? If the owner of the gym is not there the majority of the time, who is running the place? Angie and Jeremy view CFM as their baby, and are extremely hands on in the running of the gym. In fact, they teach the majority of the classes themselves and are at the box 6 days a week.  The buck stops with them. Do you want to entrust your fitness, health and well being to someone who does not have a vested interest in you?

Choose CrossFit Murray.



Saturday, December 6, 2014

2014 Pound for Pound Lifting Challenge

Thank you to everyone that came out last night and lifted, set up, judged, scored, cheered, cleaned up, and everything else! We were super excited to have so many boxes participating! Thank you to CrossFit Old School and Vette City CrossFit for making the long drive from Bowling Green! Thanks to CrossFit Paris Landing, 270 CrossFit and Lake Barkley CrossFit for coming out to play as well! Special thanks to Murray Transition Massage and Progenex for taking good care of our athletes throughout the night! Everyone had a great time and more than a few PRs were set! 

Women's division
1st- Angie McCord- CF Murray- 239.1%
2nd- Dana Bird- Vette City CF- 215.2%
3rd- Lauren English- CF Old School- 205.2%

Women's Masters division
1st- Cassie Fleming- 270 CF- 179.2%
2nd- Toni Parm- CF Murray- 145.6%
3rd- Jeanna Glisson- CF Murray- 116.8%

Men's Division
1st- Aaron Clarke- CF Old School- 291.4%
2nd- Denver Rhodes-Moss- CF Murray- 285.5%
3rd- Carson Fentress- Lake Barkely CF- 267.2%



Sunday, November 16, 2014

What to get the CrossFitter in your life for Christmas.

Do you have a CrossFitter in your life that you want to get the perfect little gift for?

If you are a  CrossFitter and you need a list to hint-hint to your family with, send them a link to this page.

Included below are links to get you to the item quickly, but you can find some items locally. We've also included various price points as well so no matter your budget, you can get them something they will love!


Chalk - $3.99 Yes, your CF box provides chalk, but it makes you look extremely bad ass to be able to pull your own block out of your bag and chalk up!

Tall socks - $23.99 for a 6 pack. Deadlifts, rope climbs, and box jumps love to eat shins. This helps.

Rip Fix  - $10.00 If you've ever looked at a CrossFitters hands, you understand this one.

Super glue $5.98 Same as above. Super glue helps

Athletic tape- $18.80 for 6 rolls. And it's black so instant upgrade of bad ass status.

Shaker cup - $7.99 or we have these for sale at CFM as well.

Ponytail holders - $12.25 for 20

Progenex samples -  $3 THE BEST PROTEIN ON THE MARKET. Come by CrossFit Murray or go by your local box to pick these up. Or be super awesome and grab an entire bag!

Kill Cliff, Fit Aid, Amara Recovery Drinks- $3 each or 4/$10 at CrossFit Murray

Biofreeze- $17.51 for two bottles. Muscles hurt, this helps.

Clamps $19.99 per pair. Yes, the box has clamps, but having your own pair is bad-assery at top level.

Food scale - $14.62 If your CF'er is serious about his/her goals, he/she needs a food scale.

2Pood weightlifting belts - $40 This will really impress your CFer.

Wrist Wraps - Price varies. With the variety of prints available, you are sure to find the perfect pair. Or if you are crafty, sew your own!

Ice pack - $8.25 Because sometimes your CrossFitter hurts.

RPM Jump Rope - $48.95 The Cadillac of jump ropes, you can even get them engraved

Dick's gift card - The only local place that carries Reebok CrossFit gear

Reebok gift card - The Official Sponsor of the CrossFit Games that makes ridiculously expensive CF gear.

Opry Mills Mall Gift Card - Because the Reebok Outlet is there (see above)



Custom Nano's - $139-$179 These really are awesome and will make your CFer HAPPY!

Weightlifting Shoes - See above

ANYTHING OFF THE ROGUE FITNESS WEBSITE


If you are shopping for a CrossFitter, GET THEM THINGS OFF THIS LIST. You won't regret it!

**Some of the above links are Amazon affiliate links. If you choose to shop through that link, you get the exact same wonderful prices as you would if you went to Amazon yourself, we just get a little thank you bonus from Amazon for directing you there.

Saturday, November 15, 2014

Want to kick start your holiday fitness?

CrossFit Murray is offering a two week ladies only Booty Camp to kick your booty into shape!

The classes will meet Mondays, Wednesdays and Fridays December 1st through the 12th at 10:00 AM. Classes will last one hour and will be composed of many body weight and light weight exercises. No previous exercise experience needed!

Cost is only $45 or if two friends sign up together it's only $40 each!

Come by or email us to reserve your spot!

Thursday, November 13, 2014

Many exciting things coming coming to CFM!

Check out our Upcoming Events page for dates and make sure to follow us on Facebook and Instagram for daily updates!

Like Weightlifting? Like Boot Camps? We've got some new things coming that will make you HAPPY!

Stay tuned!

Sunday, November 9, 2014

Crockpot Apple Chicken




6 Granny Smith Apples 
3 large purple onions
1 Tbls salt
1 Tbls pepper
1 Tbls paprika 
1 cup apple cider vinegar
3 pounds chicken breast

Chop 4 of the apples (about 650 grams) and the 3 onions and place in crockpot. Add spices and vinegar. Lay chicken on top and cook on low 6-8 hours. Shred chicken in crockpot and combine with apples and onions. Slice remaining two apples.  Serve over sliced apples. 

This makes a ton, so depending on your caloric needs could be between 10-15 servings. It's great to portion out and freeze and tastes great over sweet potatoes! 



Saturday, November 8, 2014

Donations needed!

Hey guys! 

Our yard sale to benefit local students is only a week away! I am challenging everyone to spend 15 minutes today or tomorrow gathering up 10 things that they can donate to the sale. Come on, you know you have a lot of stuff that needs a new home!

We also need the following to help the sale run smoothly:

Tables

Price Stickers

Volunteers to help sort and organize

Volunteers to work the sale

Signs (This would be a great weekend project for the kids! Make a few yard sale signs that explain WHY we are doing this!)

I know you all are as exctied as I am about this! :) Let's help put some holiday smiles on some local student's faces!

Angie

Thursday, November 6, 2014

Nutrition workshop tonight!

CFM athletes, come to the box tonight at 6:30 to learn ways to take control of your nutrition!

We will be talking about how to calculate your calorie needs and how to plan your meals.
We encourage everyone to bring pencil, paper and an electronic mobile device (phone, tablet, etc).

Need a food scale? This one is reasonably priced and will do the job!

Sunday, November 2, 2014

What a great month for CFM Athletes!

October was a great month for our CFM Athletes! With three big competitions happening in October, it was a busy month for our CFM athletes!

We are super proud of all of our Master's athletes that competed in the Master's Functional Fitness League and helped the Central East region win this year's Competition! From Murray, Jeanna Glisson placed 26th  in her division; Vickie Cunningham placed 10th in her division; John Utter placed 9th in his division; LaJeanna Thornton placed 35th in her division; Jennifer Szyszkiewicz placed 26th in her division and Mike Harlan placed 51 out of 116 in his division! April would have placed well, but she forgot to enter her scores because she was so busy organizing the competition! Special thanks to John Utter for his help as well!

Representing CFM at the 6th Annual Heart of America Affiliate Challenge in Springfield, MO were six amazing athletes! Their original goal this year was to compete and podium in the scaled division, but instead, they fought their hearts out in the RX division and placed 3 finishes ahead of where they placed last year. We are so impressed by the progress they have made and all their hard work. We look forward to watching their continued growth and development.
The last competition of the month was a fun partner comp at CrossFit Dig Deep. CFM had three teams representing and they did awesome! Jeremy and Angie finished 2nd to some amazing, regional level athletes. Irene and Nick finished 6th and Keith and Audrey finished 12th! Keith and Audrey had a goal of being not last, and they clearly did that! AND Audrey did her first real pull ups! An all around fun day!

Friday, October 24, 2014

Good Luck CFM!

Right now we have CFM athletes involved in two awesome competitions and we are super proud of both groups!


We have a bunch of Master's Athletes competing this weekend in the Master's Fubctional Fitness Keague and they are doing great! Every one of them just matched or PRd their clean and jerk and snatch! Who says you can't keep progressing even as you age?

We also have six athletes competing in Springfield, MO at the Heart of America Competition! They take the event floor tonight at 630 CST!


Why do we promote our athletes competing? Because it pushes them out of their comfort zones and that is where they get better!

Monday, October 20, 2014

Happy Birthday WODFATHER!

Happy Birthday Coach!

Sunday, October 19, 2014

Super new, exciting things coming soon!

We are excited to let you know some cool new ideas are coming to CFM! Be looking for an email with all the details soon!

Friday, October 17, 2014

No excuses ab workout

We know you are busy, but we bet you watch a television show, ball game or race every now and then, right? Here's a way to get a good core workout in while enjoying the boob tube.

Thursday, October 16, 2014

Everyone has to pick stuff up.....

video
Everyone has to pick stuff up, we teach you how to do it correctly.

Saturday, October 11, 2014

Angel Tree yard sale

Ok, CFM athletes and Murray community, our yard sale to support the Angel Tree is only about a month away! Here's what we need to make this a HUGE success:


  • Donations! Clean out those closets and bring us your stuff!
  • Pricing stickers
  • Poster board and yard sale signs
  • Tables
  • Volunteers (ahem, CFM athletes, this would be y'all)
  • Promotion! Please share the event on social media and with your friends. 

Thanks in advance! 

Friday, October 10, 2014

Happy Friday!

Happy Friday y'all!
Congrats to our October 101'ers for completing their first week! You are doing great!
Welcome to Murray to everyone in town for MSU Homecoming! Go Racers!

Tuesday, October 7, 2014

Better than yesterday?

"Better than yesterday" is a great quote that we throw around in the fitness world. It reminds us not to compare ourselves to others, but to focus on just being a better us.

Sometimes though, I think we take that too literally. If we set a PR lift on Monday, we get really frustrated when things feel heavy on Tuesday. If we figure out Double Unders on Friday, we can't understand why they are gone on Saturday.

Be patient with yourself. Maybe you're not better than you were yesterday. Or even last week. But you're probably better than you were 3 months ago or a year ago. So yes, better than yesterday is catchy, but don't beat yourself up over it.

Monday, September 29, 2014

**News**

Congratulations to the CFM team for taking 1st place at the team comp at Super City CrossFit!

Only 2 more days to check in for rescue animals with Sweat Angels! Next month we are supporting Barbells for Boobs.

October's CF 101 starts Monday so this is your last chance to sign up!

Wednesday, August 13, 2014

Welcome back!

Welcome back to all our MSU students!

Saturday, May 31, 2014

May Sweat Angels

Thank you CFM athletes for all your check in! Even though we have only been doing this for two weeks, you all funded vitamins for 78 babies so far and we still have today to go!

Monday, May 5, 2014

Final finishes from the Battle!

Athletes were awarded points for their finish, first place received one point, second received two points, etc. Athletes with the lowest points at the end of the day win! Below are finishing place, athlete's name, and total points.

Women's Scale Masters

1st- Tawnya Hunter, 6

2nd- Mary Hughes, 13

3rd- Marshelle King,  15

4th- Carolyn Talbert, 19

5th- Vickie Herndon,  22

6th- Jeanna Glisson, 26

7th- Toni Parm, 29

8th- Ginger Ames, 32

 

Women's Scale

1st- Megan Pitts,  6

2nd- Nicole Gallimore, 15

3rd- Chanda Smith, 21

4th- Nikki Rhein, 30

5th- Laura Kelly, 43

6th- Brooke Foster, 46

7th- Casey Looper, 48

8th- Megan Roberts, 56

9th- Sam Bucy, 56

10th- Amanda Garvey, 61

11th- Ashley Dawson, 62

12th- Brandy Trice, 63

13th- Kaitlyn Whitewood, 66

14th- Brooke McCord, 67

15th- Kelly English, 69 (tie breaker)

16th- RaShae Davis, 69

17th- Laura Glisson, 72

18th- Elizabeth Rohrer, 74

19th- Latisha Waddell, 79

20th- Kayla Bebout, 80

21st- Hannah Fleet, 81

22nd- Jennifer Szyskiewicz, 82

23rd- Alexis Rudolph, 84

24th- Jasmine Bone,  87

25th- Lyndsay Schmidt, 94

 

Women's RX

1st- Lindsey Smith,  6

2nd- Andrea Hays, 18

3rd- Lexi Riley,  23

4th-  Whitney Gardner, 24

5th- Bethany Gingles, 27 (tie breaker)

6th- Amanda Fox, 27

7th- Lana Hammond, 28

8th- Irene Ross, 30

9th- Brittany Hargrove, 33 (tie breaker)

10th- Theresa Ridley, 33

11th-  Megan Underwood, 33

12th- Sydney Salyer,  44
 

Men's Scale Masters

1st- Art Bailey, 5

2nd- Kenny Ames, 8

 

Men's Scale

1st- Jared Elmer, 5

2nd- Josh Gosa,  12

3rd- Clint Hudson, 14

4th- TJ Hargorve,  19 (tie breaker)

5th- Sean Wilson, 19

6th- Paul Rohrer, 22

7th- Brandon Pate, 29

8th- Mason Stinnet, 32

9th- McKenna Wilkey, 35

10th- Jacob Bowlin, 38,

11th- Cole Kelly, 45,

 

Men's RX Masters

1st- Dennis McClain, 5

2nd- Mike Harlan, 9
 

Men's RX

1st- Ryan Walker, 17 (tie breaker)

2nd- Mike Ridley, 17

3rd- Mitch Tucker, 21

4th- Nicholas Jones, 24

5th- Nick Cook, 28

6th- Anthony Schmitt, 33 (tie breaker)

7th- Zach Tkach, 33

8th- Tanner Foster, 34

9th- Brent Owen, 35

10th- Tyler Taber, 35

11th- Nicholas Dues, 51 (tie breaker)

12th- Kartik Patel, 51

13th- Will Stahl, 57

14th- Brad Schillian, 59

15th- Bryson Elliot, 60

16th- Shawn Turner, 72 (tie breaker)

17th- Dakota Robey, 72

18th- Cory Curtner, 74

19th- Matt Oliver, 79

20th- Brian Conner, 80

21st- Michael Mason, 84

 

Men's RX+

1st- Chris Owen, 8

2nd- Alex Hays, 14

3rd- Jeremy McCord, 15 (tie breaker)

4th- Ryan Reid, 15

5th- Cory Jessup, 16

6th- BJ Barabas, 26

 

Ties were broken by looking at highest place finish athletes had.

Sunday, May 4, 2014

Podiums from Battle of the Boxes


Women's Scale Masters

1st- Tawnya Hunter, CFM

2nd- Mary Hughes, SCCF

3rd- Marshelle King, CFDD

 

Women's Scale

1st- Megan Pitts, CFM

2nd- Nicole Gallimore, CFM

3rd- Chanda Smith, CFM

 

Women's RX

1st- Lindsey Smith, CFM

2nd- Andrea Hays, LBCF

3rd- Lexi Riley,  270CF

 

Men's Scale Masters

1st- Art Bailey, CFM

2nd- Kenny Ames, LBCF

 

Men's Scale

1st- Jared Elmer, CFM

2nd- Josh Gosa, SCCF

3rd- Clint Hudson, 270CF

 

Men's RX Masters

1st- Dennis McClain, CFDD

2nd- Mike Harlan, CFM

 

Men's RX

1st- Ryan Walker, CFM

2nd- Mike Ridley, SCCF

3rd- Mitch Tucker, CFM

 

Men's RX+

1st- Chris Owen, CFDD

2nd- Alex Hays, LBCF

3rd- Jeremy McCord, CFM

Monday, April 28, 2014

Battle of the Boxes EVENTS!!


BATTLE OF THE BOXES EVENTS.

There will be 8 divisions:

 Men's RX+, RX, RX Masters, Scale and Scale Masters

Women's RX, Scale and Scale Masters

Masters is 40+ and weights are the same as non-masters

 

Full movements standards will be announced at athlete meeting prior to each event. All weights in scale can be modified, however, athlete will not be  eligible for awards if weights are scaled.

 

Events 1 & 2

With a continuously running 13 minute clock:

Event 1- Take the first 8 minutes to establish a max weight complex of 1 snatch + 1 hang snatch.

Event 2- In minutes 8-13, complete 30 snatches for time (Men's weights 135/115/95 Women's 75/55)

 Event 3

3 Rounds For Time (7 min time cap)

10 Deadlifts (Men's weights 275/225/185 Women's 155/125)

50 Double Unders (may scale to 150 singles without penalty EXCEPT RX+)


Event  4
Pyramid Chipper (15 min time cap)

10 OHS (Men's weights 135/115/95 Women's 75/55)

10 Box Overs (24/20 RX must jump, Scale may step over)

10 Thrusters (Men's weights 115/95/75 Women's 65/45)

10 Power Clean (Men's weights 205/185/135 Women's 105/75)

10 Toes to Bar (RX as written, Scale will do 30 sit ups)

10 Burpee Bar Muscle Ups (RX Burpee C2B, Scale Burpee pull ups or Burpee jumping pull ups)

10 Toes to Bar

10 Power Clean

10 Thrusters

10 Box Overs

10 OHS

 There will be a final WOD announced day of the Battle for the top athletes in RX+, RX Men and Women and there may be some additional surprises throughout the day!

Thursday, March 13, 2014

Sign Up for Our Next 101 Course

Are you ready to join a fitness family and get in the best shape of your life? Been thinking about trying CrossFit? Here's your chance! We are currently accepting new athletes into our beginner's program, CrossFit 101. Spots are limited and will sell out fast, so come by any weekday afternoon and see us to discuss your fitness future.

Sunday, March 2, 2014

Closed tomorrow morning, March 3rd.

Due to the weather, we are canceling all classes tomorrow morning. We also canceled the 7:30 PM class tomorrow and are ADDING a 2:30 class tomorrow only. Check your emails for further updates and information.

Sunday, February 16, 2014

CrossFit Murray's YouTube Channel

Introducing CrossFit Murray's YouTube Channel! Check out our first video and share it with your friends! This is what we're all about!


Sunday, February 2, 2014

We are open 2/3/14

As of this writing, we are OPEN tomorrow morning. Use your best judgement and remember that one WOD won't make or break your goals. If you are not coming, please cancel in Wodify. CrossFit 101 is still on as well.

Saturday, February 1, 2014

February Newsletter

February is here!



Here's everything you need to know!

**January CF 101'ers just graduated and are moving into group classes. Athletes, remember that we are not just a gym, we are a community so do your part to introduce yourself and make them feel welcome! Remember how you felt when you moved into the big kids class!

**February CF 101 is firing up Monday night! Again, make them feel welcome!

**February 5th is yoga at 7:30 PM. This first session is free for all members. Please sign up in Wodify!

**February 8th- CrossFittin' for Cures at Bowling Green starts at 8 AM. Unless you have a really good reason, we expect you to be there!

**Due to the above, there will be no class on Friday, Feb 7th at 5:30 nor Saturday morning classes on the 8th.

**For the month of February, open gym and CrossFit 101 will be taking place at the same time. If you are unlimited and you come to open gym, please be respectful of the 101 class taking place and do not be excessively loud.

**February 15 Oly Clinic and Nutrition Clinic

**February  27th- CrossFit Open 14.1 announced! 7:30 PM Box throwdown for all Open competitors.

**March 8th- Steger for Sheriff benefit WOD 9 AM! Come WOD and raise funds for Coach Sam!

**Don't forget that we do offer personal training and nutrition coaching if you want a little extra attention!

Sunday, January 26, 2014

So many exciting things going on at CFM!

Make sure you are checking the "Upcoming Events" page often and checking the board at the box because there is always something fun and cool going on!

Tuesday, January 14, 2014

Are you cherry picking your WODS?

We know you all love to look at Wodify and see what the WOD is.....and we all know that SOME of you look at Wodify and then decide whether or not you are coming to class. BAD IDEA! If you only come on days that have movements you like, you will see NO PROGRESS! The days that you look at the WOD and want to throw up, those are the days you need to have your ass here, because only in working the weaknesses will you see the results you desire. Think of Rich Fronning in 2010 with "the rope incident". Obviously, climbing a rope was a huge weakness of his. Do you think he went home and never climbed a rope because he wasn't good at it? Uh...no. He worked that weakness like nobodies business and is now a three time CrossFit Games Champion. When you sign up.....COMMIT!


Sunday, January 12, 2014

Paleo-Zone Challenge!

If you aren't sure what the Paleo Zone lifestyle is all about, come to our nutrition clinic on Saturday, January 18th at 11:00 for an introduction. This clinic is free to CFM athletes and non members can attend for a nominal charge.

The Challenge will begin on January 20th and run through March 1st! Buy in is $40 and you have the opportunity to win a healthier, fitter, leaner, meaner you! Oh, and up to $75 dollars! Information sheets will be on the front counter this week. Buy in, measurements and "Before pictures" can be made on Saturday, the 18th after the nutrition class or throughout the week of the 20th-24th during the 5:30 class. No one will be allowed to join in the official challenge after January 25th. Even if you don't want to officially "Buy In", you can still participate!

What have you got to lose?


Friday, January 3, 2014

CrossFit Kids Murray!

CrossFit Kids Murray starts January 21! We are proud to offer two CrossFit Kids certified coaches and to be the only CrossFit Kids affiliate in the area! CFKM will meet on Tuesdays and Thursdays. Ages 4-6 will have class from 4:30-4:50 and ages 7-11 will meet from 4:50-5:30. Currently, CFKM is offered only to our current athlete's children, but may be opened up to the public in the future. Athletes, details will be sent in an email or ask Angie at the box.