The AS (After School) Program, under the direction and supervision of Coach Chris Sullivan, continues to grow in popularity! With one program for Middle School (6, 7, and 8 grade) and one for High School, the student athletes are exposed to a wide variety of training modalities. Here, Coach takes them through some indoor speed work using resistance bands to build leg strength, power, and explosiveness. Who says hard work and effort can’t be fun?

The ongoing successes of John ‘The Urbanator” Urbanski: I first met John this summer when he was recovering from a broken collar bone. He wanted badly to continue his training for rugby, but was severely limited due to the fact that he could not use his arms in any significant way until his treating physician gave him approval. With some creative programming, and his grit and consistent effort, John was able to still train effectively, with the focus on what he could do (not dwelling on what he could not do) [Read More] …

Pat W during a grueling Rope Climb WOD: 3 rounds for time of 5 Rope Climbs, 21 Ring Dips, and 50 Air Squats. Almost everyone had to scale this one…The substitute on this one was 15 Jumping Pull Ups using a towel over the pull up bars for every Rope Climb. Ouchey.

Our “Gentle Giant”, Chris P, tested his mettle during the Deadlift WOD and surprised himself with a 365# single. When you are 6′ 8″, that is a long way to have to pull weight. And just think, when he started here three months ago, he was only 5′ 7″!

Nick M hit a PR today during his Deadlift WOD. Nick managed to pull 235# during today’s workout. Great job Nick — intensity and consistency will produce great results every time!

Marianne U and her son John “flying the colors” while on vacation last week in the British Virgin Islands. Lucky dogs!

The Saturday 9am Guts Poker was wild, even without regulars Marianne, John, Dave, and Jen. In no particular order, Mike R, Justine L, Eric B, Kathy K, Amy F, Rob J and Dave S threw in their dollars, and the game was on! When the smoke cleared, and the breathing subsided, Eric B (who claimed this was his last met-con of 2010) played a full house and walked away $7 dollars richer and a Paleo Kit healthier.

Our resident hunk, John U, is sporting the new CFC hooded sweatshirt. Perfect pre- and post-WOD wear.

(Click on pic!) Proudly displayed within CFC is our uber Web Designer Brian’s Christmas gift to his Godfather: a collage of CFC athletes doing what CrossFit athletes do: train hard. Next time you are in, check it out. I keep spotting different things I missed since the last time I looked at it. Perfect gift!

Coach Dave S knocked out the Christmas Eve WOD bright and early. As if it were not challenging enough, Dave decided to add a 25 lb sandbag to the 45 Walking Lunges, then swapping out the 30 Box Jumps with Weighted Step Ups using the same 25 lb sandbag. Way to push, Dave. That should neutralize the wine tonight!