We had 8 WCF’ers get their Level I Trainer certification this weekend.  I attended my first Level I cert in 2007 and was really impressed with how much it has progressed.  The teaching progressions are sharper, the lectures more concise, and the quality of movement is amazing.  I’m proud to be part of Crossfit and still remember thinking the founder, Greg Glassman, was a little “aggressive” when he said one day we’d be having a major impact on the whole fitness world.  That day is here!  Rumor has it that the Level 2 “Coach” certification is close to being ANSI approved so we should be seeing some of our experienced coaches moving through it soon as well.

We’re only 8 days away from starting demolition on the other side of the building for our expansion.  The wall in the middle will be the last thing to come down so you won’t see most of the changes until the Grand Opening.  Along with offering level II Crossfit classes we’ll also be adding a speed & agility training program for competitive athletes.  We’re going to be posting a “Rx checklist” for people who think they will want to do the Level 2 program.  It will be offered 2 or 3 days a week and is chance for the more advanced athletes to get in a hard WOD with advanced skills.  The Level 2 classes will include a certified trainer but will move much faster than our traditional classes do.  More to come on this soon.

23/Jan/2011 Monday WOD

7 Rounds For Time

12 Wallball

12 Burpees


100 Situps



Strength:  30 Pushups, 20 Ring Dips, 10 HSPU’s x 2 then 20 Deadlifts x 150% BW.

Endurance:  1mi, 2 x 800m, 4x400m.  Rest 3min, 2x2min, 4x1min.