Community Updates JULY 3rd, 2017

Happy Memorial Day

Wear R.E.D every Friday to Remember Every Deployed. This week we salute our community heroes - our teachers, law enforcement officers, EMTs, firefighters, and guard. Thank you for hard work and doing your part to making this nation great. 'Merica.

Remember there are only 2 classes Tuesday, July 4th : 7:30 am and 9:00 am. Classes are for members and registered visitors only.

Drew's Words of Wisdom...

ONE Degree makes a difference.

I watched Jackson test for his Brown Belt in TaeKwonDo last week. First off, what a testament to the process. He is 9 years old and has stuck to the process of improving. He understands that a black belt is a white belt who never gave up.

Approach your fitness the same way. Ask any athlete who has been here over 4 years. We consider them Black Belts in fitness. Are they the strongest? Fastest? Most pullupiest? Not necessarily, but they NEVER gave up and have gained a great understanding of themselves. More on black belts in a later post. Back to 1 Degree...

In the studio where Jackson trains, there is a sign: "At 211 degrees water is HOT. At 212 degrees it boils and turns to steam. And with steam you can POWER A LOCOMOTIVE. The one extra degree makes all the difference."

What is the one thing you are doing today, this hour, this minute, this second that is the extra degree?

What is the one thing you can bring to each class, each WOD, each rep that sets you apart?

You've heard the 1% rule (get better by 1% everyday), but this is different. This is PROACTIVE instead of reactive. What is the thing you can do NOW to make the next rep count? Effort.

The answer is effort. We can be outsized, outnumbered, outstrengthed, BUT WE will never be OUTWORKED! Hard work pays off. Just ask the water as it turns to steam to power the locomotive.

What's powering YOU?



Thank you to everyone who came to workout on Saturday and either brought a friend or became a friend to someone new. THANK you as well to the team of coaches that worked together to make sure everyone was taken care of and more. This past Saturday's Friend Fest was AMAZING. See you on August 5th!

Next Small Group Fundamentals Begins on Tuesday, July 11th. Spaces are limited to 6 athletes in the AM and PM class.

Save the Date! Rise of the South Competition is coming this Sept. to Crossfit Boro. This is a fun weekend, individuals on Sat, teams of 2 on Sun.


WOD Preview - Oh what a week we have planned for you!

  • Monday - Ground to overhead day. You get a chance to work on clean and or snatch in a fun partner setting.

  • Tuesday - Come celebrate the 4th with us. Chipper with plenty of movements to satisfy the Crossfit Itch. 76 reps of each movement highlighted by ToesToFreedom and Burpfrees

  • Wednesday - We are going to squat heavy. Please come in as we will use the RM established today for some percentage work in the next coming weeks. Feel free to get here and begin warming up on the bikes and mobilize.

  • Thursday - I used to be scared of the rower. I programmed THIS workout for myself and conquered my fear. Come get better at rowing TODAY.

  • Friday - Classic crossfit couplet. Pull-ups and Push Press. Like Alicia Keys sings, "my shoulder's on FIIIIRRRRRRREEEEEEEE".

  • Saturday - 20 min AMRAP with a sandbag. Lots of fun to be had by all!!

Workout Tracking - your results depend on it! Tracking your progress allows you (and your coach) to see more clearly how you are progressing. It allows your workouts to be more effective as it gives you metrics to improve on. On strength days, it allows you to be more efficient working up in lifts by the numbers instead of feel. And it allows us to tweak the programming for the gym based off the results we are seeing for the gym as a whole. Please remember to log your results into ZP each day you come!

Saturday Mastery Class

We need your help! The 2nd and 4th Saturdays of the month at 11am is a fun and educational class that is part of our intern/apprentice training. The class is coached by one of our apprenticing or new coaches under the guidance of Drew or Caleigh. This allows them to practice and refine their coaching and group management skills. The format will change and expect for lots of feedback and discussion to be happening between coaches and with athletes. All athletes are invited, and new athletes are especially encouraged to be part of the process of developing our newer coaches. Members only, however this class will not count as a class towards 2 or 3 times per week membership.


Mastery Class - July 8th 11am

Master Class - July 22nd 11am

First Saturday Friend Fest Aug 5th

Kickball for a Kause - August 5th (more details to come)

Mastery Class - August 12th 11am

Mastery Class - August 26th 11am

You are Limitless!


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