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What CrossFit Means to Me: A Way to PR at Life

You think that CrossFit has taken over your life and your family think you are now part of a cult because you have changed. But it is not a cult and it is not even CrossFit. It is you. CrossFit is a tool showing you the way to actively taking control of your life.

The Ethics of Human Movement

By Greg Hickey “There is no reality except in action.” – Jean-Paul Sartre1 Crossfit is constantly varied, high-intensity, functional movement. It consists of physical actions which mimic those performed in everyday life. Clearly, functional movements have considerable value. But how much? Does this value transcend …

Mental Toughness

“The Spartans say that any army may win while it still has legs under it; the real test comes when all strength is fled and the men must produce victory on will alone.” -Steven Pressfield, Gates of Fire Mental toughness is a test of character, spirit, resiliency…. one’s very soul. It is a rare thing,...
Photo by:  playoff_beard

Love that’s fit to CrossFit

Why couples who workout together, work out together You’re out of breath but focused, tired but ravenous, and the view of your partner pushing you on through a sweat-filled brow is enough to drive you to just one more rep. When you do, your hand reaches for theirs in a congratulatory high-five, and maybe one...
Engaging The Glutes

Why We Must Squat

Squats are super important and quite beneficial. Here are some of the key reasons why you need to incorporate squatting into your training program.

When I Step In

Coach J here. As I scan the interwebs I have noticed a lot of attention placed on the topic of injury as of late. I thought I would take the opportunity to talk about where I draw the CF Coach Line and when I step in. Now, just like every Box is different and will...

Top 5 Youtube Channels in the Fitness Community

Youtube is a great resource for knowledge. Often, avid fitness-enthusisasts spend hours each week on Youtube, sifting through thousands of videos to learn more about their passion. Spending so much time in front of the computer can take time out of more important things in your day. This is why I compiled a list of...

Pre-Marathon Nutrition -Why I’m Eating 180g of Fat per Day!

Pick your jaw up off the ground, you read my headline correctly. I’m about to kick off the “fat-loading” phase of my two-week endurance sport nutrition plan. For the next 10 days, I will be purposefully eating foods rich in high-quality fats in preparation for optimal performance at the Dallas Marathon. I’ve …

TBS: Deadly for all CrossFit gyms

Recently I have been thinking about the balance between competition with others and competition with yourself in CrossFit. Where is the like drawn between focusing on other people’s times too much and just not caring at all? Back to the initial point I believe Coach Glassman’s advice to someone who is always …

Should we be thinking smarter about our hydration?

A lot has been made in recent years on the debate about hydration and how much we should and shouldn’t be drinking, whether we should use isotonic drinks or just water and whether or not the 2% drop in body fluid will lead to a drop in performance. Now I am not really going to...

The art of the “Non-Warm Up”

The following is meant to be received with a little bit of humor and a lot of truth. If any of it stings a little it may be talking about you…. “That was tough”, “ I think that I may have done something to my shoulder”, “Why do front squats kill my wrists” These are...

Turn around, stick out, show the world you got a bubble butt

For the past 5 years Synergy Strength (CrossFit Saskatoon) has held one of largest local competitions in Canada with almost 300 competitors. For the past couple years I have tried to attend as many of these events around the province as possible. Now don’t get me wrong, I’m no beast of epic proportions but I...
Photo by The FITographer

CrossFit for the “Unfit” CrossFitter

When I tell people that I CrossFit, I see that little look of disbelief, that "you??", flash in their eyes. It's gone quickly enough, and luckily I haven't yet come across anyone rude enough to say it out loud.

The Do’s and Don’ts of Operating a Treadmill Machine

Regular exercise is recommended by healthcare professionals all around the world. Many people are following this advice and are willing to exercise to maintain their healthy bodies and to increase their life expectancies. As a result, many companies have turned to manufacturing different body fitness training …
amy burpee

Movement Shapes pt. 5: Sports Ilustrated

by, Chris Sinagoga This article was originally posted on our website on Tuesday, September 26, 2013 at 8 pm.  While you are reading this (probably while checking Twitter during a Glee commercial break), Amy Potter is at the box hitting a one-one-one session hard – as she’s been doing this entire month. Not …

Crossfit is Dangerous Because of YOU

I have seen a lot of response to the article that has been looming for the past couple months on the dangers of Crossfit, but after two more people this week have sent me the controversial article, I needed to vent a little. The reason Crossfit is dangerous is because of the athletes that do...
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Deadlift Ladder (Masters Women 50-54) 315# lift!!!

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Master's Events are streaming LIVE now on 60+ age group up now!!

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7.22.14 12 Min AMRAP 20 Dbl-Unders 10 Chest-to-Bar Pull-ups 6 Ring Dips

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We are on our way to another record breaking Sweat Angel month! So far this month The Iron Bar has donated 388 meals to veterans through our Sweat Angel program... how cool is that?! It makes me feel good knowing that by simply doing what I love (showing up at The Iron Bar and working hard) I can help someone else in need. How does being an Iron Bar Sweat Angel make you feel? #sweatangels #myworkoutprovidesameal

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Happy 1-yr CF anniversary to Brenda. Check out Brenda's amazing CrossFit journey below and how she lost over 80lbs! We are so happy to have her as part of our community of amazing members.

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Monday 7/21/14 50 sledgehammer slams 40 get up sit ups 30 pull ups 20m atlas stone roll 10 calorie row

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Sure, we like to coach our athletes..... But what we really love is holding babies! Here's Coach Jim doing a fine job with baby Lilly. She even fell asleep while mom did her WOD!

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Reduced hours for Friday 7/25: There will ONLY be 6 AM, Noon and 6 PM classes that day. Have a great week of WODs! And, hope you all are able to check out the CrossFit Games which begin on Wednesday and go through Sunday!

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Whether you are in town, out of town, at home, or here in the box.....make time for YOU today! No one else can do it for you, and it doesn't have to be a long crazy workout. A short workout filled with intensity and drive is just perfect. Make the time for you today.

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Last week we the 5:30am crew helped celebrate Ray's birthday, complete with a birthday workout written just for him! Happy Birthday Ray!

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Monday's Thought ...

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Monday's WOD

CrossFit Everett shared a link on Facebook

When you are fairly new to CrossFit® you can improve at a pretty quick rate. If you’re currently between 1-60, stay committed and consistent because you have a chance to raise your Fitness Level by 20 levels per year. In fact, on average, it takes 19 Months to improve from a level 50 to a level 80. In short, eat well and get to your CrossFit Affiliate a few times a week.

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Good morning, sunshine! How about we kick a little ass today?

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Workout of the Day: Monday A) 4 sets Front squats 50% x 5 reps, 60% x 3, 70% x 1, 75% x AMRAP rest :90 sec B) 3 sets DB walking lunge 10/10 rest :60 DB 1 leg RDL x 10/10 rest :60 sec C) 10 min AMRAP 10 box jumps 100 m run

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Our very own sweet Emily reppin DOXSA CrossFit at a competition with her sister!!! LOVE IT!

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We are still working to get our website back up. It will be up this week. The server that was hosting our site crashed and took our website with it. Some files were retrievable some were not. So our site will look different. We're not sure if it will remain that way long term or if we will completely redo the site. At any rate...thanks for your patience!! AND during this transition, ALL "" emails are not working. So, message us on here or call the box if you need anything. :)

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Monday's WOD is up. See board for July's cash out challenges. Barbell club geared towards beginner / intermediates is coming this fall. Stay tuned

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Nice work Sunday crew!

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Comment below if you are planning to come and if so how many people you are coming with so we know how much pig and beer we need...and capri suns too ;)

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Our next Getting Started with CrossFit at CFSWP starts August 5th. Start your CrossFit journey right with this 4 week program. 4 week program, 3 x a week. Tue and Thur 9:00am or 7:30pm and Sundays at 2:00pm. RSVP: or 503-810-4722. It's time to start getting in the best shape of your life!

CrossFit Southwest Portland shared a link on Facebook

Great article CrossFit Portland! If you find yourself coming back from vacation or time away. Give this article a read. ''So the next time you find yourself coming back after a break, consider that there is a benefit to easing yourself back in not only physically, but mentally as well. It’s an important part of setting yourself up for success and getting back into a routine.''

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Coach Sarah competes tomorrow at USAW National Championships! Watch her session (75A) live starting at 12pm Pacific:

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Announcements Make sure to sign up for the Bulldog Battle on August 9th! Main - CrossFit Today is hip explosion followed by kipping skill work. View Public Whiteboard: M-1: Metcon (Weight) 5 sets of 3 reps banded DL (use blue or red band, focus on speed at moderate weight) M-2: Metcon (Weight) 3 sets of 6-8 reps jumping back squats (light, <35% 1RM) M-3: Metcon (Time) 3 RFT (UB sprint) 10 DL @ 155/115 10 WB @ 20/14 M-4: Metcon (No Measure) kipping pull-up progressions or Tyminski muscle up progressions

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USA Weightlifting National Championships live streaming. Check it out!

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T'was such a beautiful morning for a team WOD!

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Big nano, little nano.

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And the Winner for "Name This WOD" is: "Paddy 12+7" Thanks Paddy for crushing this Wod then submitting your score as the title.

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Charis and her teammate Kayli are currently tied for first! 2 down 1 to go!

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#mfcfcommunity awesome turnout of 17 athletes! ToughCrossFit #wod We had a guest from Houston, welcome James!

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Farewell buddy.... For now.

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Coastal Watershed Council River Levee Bootcamp. Great group this morning.

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