Balance – One of the 10 aspects of Fitness that’s most often overlooked.

Great work to everybody who did the Crossfit Open WOD yesterday.  We’ll be going again at 9am and 11am on Saturday.  Be sure to get some good stretching in today, especially your hamstrings and low back.  Need some ideas?  Go to the Mobiilty WOD blog and check out the 4-6 minute mobility workouts.

1/April/2011 Friday WOD

Teams of 2 will perform 10,000 Burpees for time.  If you’re in the morning classes bring lunch, if you’re in the evening classes bring dinner.  We expect this WOD to last 4-6 hours.

GamesLab:  3 Rounds – 10 HSPU’s, 20 CTB Pullups, 30 GHD Situps.  Then spend 5 minutes practicing OHS with empty bar.

GL WOD:  Run a 10K

Think this WOD may be an April’s Fools Day joke?  Check out for the “real” WOD


So far we’ve had nearly 50 people sign-up for our Beach Body challenge.  8 Weeks of strict eating and training 4x a week will work miracles on your fitness.  Let us know if you have any questions and enjoy an epic cheat meal this weekend!

Today is WOD # 2 for the Crossfit Open.  We’re officially doing this at 10am and 5:30pm but if those don’t work for you coordinate with your trainer and we’ll make sure you have a judge.

You must watch this video to perform or judge this WOD!

31/March/2011 Thursday WoD

AMRAP 15 Minutes

9 Deadlifts 155/100

12 Crossfit Games Pushups

15 Box Jumps 24/20

We ran out of chalk this week. As always we’re happy to provide more but would like to caution against a few slick moves with the chalk:
1. The Powder Donut – Filling your hands with chalk and then clapping them over the chalk bucket.
2. The Surgery Scrub – Covering yourself with chalk from your elbows on down
3. The Shower – Basically dousing yourself in chalk. It happens. It’s an urban myth that this will kill B.O.

Assuming the Crossfit Games site doesn’t crash again from a million hits we’ll be posting Wednesday’s WOD as soon as they post the 2nd WOD of the Crossfit Open.
30/March/2011 Wednesday WOD

If I had to wear a bikini I’d like to look like Dara Torres. Strong, athletic, lean. Summer is just around the corner and it’s time for our annual Spring challenge. Carol has put this one together and it has a few simple rules and a few HUGE prizes!

1. WOD 4x/week
2. Eat strict to your nutrition plan – One 45min cheat window/week
3. Do the challenge Benchmark workout weeks 1 & 8
4. Take down your measurements
5. Pay your $20

Full details can found in the comments of this post. Contact Carol with any questions.

The new blog site is in the process of going live so I’ll be posting today’s WOD on Facebook as well. If you’ve got the typepad link bookmarked be sure to bookmark instead. We’ll be keeping this site as an archive but from here on out posting all WODs and such to the new one.

HQ has updated us on some of the tech issues they’re having. It looks like they’ve resolved several and the team scoring now works. We’re currently in 19th but will be close to the top 10 in our Region once they resolve the status of people waiting to be accepted onto the team. Their commitment is that no one will be penalized for HQ’s issues and as they roll out the fixes we’ll be retroactively scored.

28/March/2011 Monday WOD

A: 3 Rounds for time
15 Deadlift 185/135
15 Goblet Squats (1.5pood, 1pood)
Exactly 10 minutes after starting WOD A do:
21, 15, 9
Kettlebell Swings (1.5/1)

Record your times for both WODs on the whiteboard separately.

Welcome to our new website, we are excited to open our new and improved online portal to you. There are many new features, in particular the merge of both our website and our blog. Please let us know what you think, we look forward to hear your thoughts.

This weekend Crossfit HQ will announce the first workout of the online Sectional.  Everyone is encouraged to register, it’s only $10 for all 6 weeks.  Every week CFHQ will announce a WOD which we’ll do at WCF Thursday and/or Saturday.  You then submit your results online and we sign off on the range of motion and loading.  The Affiliate that registers the most athletes gets free tickets x 2 to the Crossfit Games.  We sent the most to Fitness Elevated, let’s do it again here.  You’ll be able to benchmark yourself against everyone in our Region and in the “Crossfit World.”  Full details can be found at

Beyond the Whiteboard is live!  Our workouts will be loaded every day and you can login and input your results.  BTW will track your results, weight, measurements, they’ve even got some tools around meal tracking.  Best of all it’s free to WCF members.

9/March/2011 Tuesday WOD

  • 21, 15, 9
  • Dumbbell Thrusters 30/20
  • Pullups
  • Run 400m after each couplet.

Log your results at BeyondTheWhiteboard.