Don't go to the wrong building!
We have moved!
If you live in the Troy Area go to
If you live in the Dayton Area
November 2014
November 30, 2014
November 25, 2014
Wednesday
Multiple Training Options
Alpha and Bravo. As we move to our new location we will be helping you find the program that best suits your present capabiltes and objectives. Here are descriptions of each one.
Bravo:
Rookie CrossFit athletes begin here, but many veterans live here. If you need extra time to warm-up, to get mobile, to become active, this is for you. If you struggle with grasping many CrossFit movements, but still want all the intensity, Bravo is it.
Alpha:
Alpha has all the same movements as Bravo: snatch, pull-ups, push-ups, squats and more. The only difference is pace. Alpha athletes have been CrossFitting long enough to be very comfortable hopping from movement to movement quickly, with fast paced instruction and less warm-up time. Both programs have the same intensity, Alpha, simply has more breadth and depth of movements and requires the athlete to be on it every second of the hour.
Also we plan to very soon expand our very successful 8am CF Legacy Program
CF Legacy
CF Legacy incorporates the same methodologies as the traditional CrossFit program but has been developed for individuals 50 years and older. Our goal is to improve your quality of life and significantly adjust the downward trajectory of decline that is an inevitable part of life. It’s the same constantly varied workouts with functional movements, but we manage the intensity to stay within a certain heart rate so that you can recover appropriately. As your body adjusts to the CrossFit style and you increase your strength, flexibility and cardiovascular conditioning, you will be able work harder over a longer period of time. With this, your overall fitness will improve and you’ll see it translate to your daily life through increased stamina, balance, strength, endurance, coordination and agility. Your children and grandchildren won’t be able to keep up with you!
LAST DAY at 300 Peters
I thought it would be fitting to pull one of our original pictures from Nov 2007 at our founding location. It was also Zach Roberts first CrossFit WOD. If I remember right, Zach didn't get up for about 20 minutes.
SEE YOU AT 99 Harolds Way starting tomorrow
Thanksgiving Day 11/27
9:00am at Practice
Black Friday, 11/28
8:00 CF Legacy (formerly FitFirst), 9:00am BOTH at Practice
ALL Saturdays at 9am are at the Practice location
As of Monday Dec 1st, all classes held at our new Practice location, 99 Harolds Way.
Wednesday WOD
Select Practice link below, open todays blog entry, scroll to bottom.
November 24, 2014
Tuesday
We are offering 2 training designations. Alpha and Bravo. As we move to our new location we will be helping you find the program that best suits your present capabiltes and objectives. Here are descriptions of each one.
Bravo:
Rookie CrossFit athletes begin here, but many veterans live here. If you need extra time to warm-up, to get mobile, to become active, this is for you. If you struggle with grasping many CrossFit movements, but still want all the intensity, Bravo is it.
Alpha:
Alpha has all the same movements as Bravo: snatch, pull-ups, push-ups, squats and more. The only difference is pace. Alpha athletes have been CrossFitting long enough to be very comfortable hopping from movement to movement quickly, with fast paced instruction and less warm-up time. Both programs have the same intensity, Alpha, simply has more breadth and depth of movements and requires the athlete to be on it every second of the hour.
Also we plan to very soon expand our very successful 8am CF Legacy Program
CF Legacy
CF Legacy incorporates the same methodologies as the traditional CrossFit program but has been developed for individuals 50 years and older. Our goal is to improve your quality of life and significantly adjust the downward trajectory of decline that is an inevitable part of life. It’s the same constantly varied workouts with functional movements, but we manage the intensity to stay within a certain heart rate so that you can recover appropriately. As your body adjusts to the CrossFit style and you increase your strength, flexibility and cardiovascular conditioning, you will be able work harder over a longer period of time. With this, your overall fitness will improve and you’ll see it translate to your daily life through increased stamina, balance, strength, endurance, coordination and agility. Your children and grandchildren won’t be able to keep up with you!
MOVE DATE ANNOUNCED!
Monday Dec 1st
On this day ALL CFT classed will be held at our new 99 Harolds Way location.
Holiday lineup
Thanksgiving Day 11/27
9:00am at Practice
Black Friday, 11/28
8:00 CF Legacy (formerly FitFirst), 9:00am BOTH at Practice
ALL Saturdays at 9am are at the Practice location
Tuesday WOD
Select Practice link below, open todays blog entry, scroll to bottom.
November 23, 2014
Monday
MOVE DATE ANNOUNCED!
Monday Dec 1st
On this day ALL CFT classed will be held at our new 99 Harolds Way location.
Some details:
Alpha and Bravo: These are what we are calling the 2 training tracts we will be offering. Descriptions of these and the available times will be released soon.
Your billing: All present monthly fees will be grandfathered in and your monthly bill will NOT change. Your membership information will need to be re-entered into the gym and performace tracking system WODIFY. We will take the entire month of December to get this taken care of. Your billing will be run through the current system for your December billing. Starting Jan 1 your billing will run through the new system. So there will be plent of time for the transition.
Holiday lineup
Thanksgiving Day 11/27
9:00am at Practice
Black Friday, 11/28
8:00 CF Legacy (formerly FitFirst), 9:00am BOTH at Practice
ALL Saturdays at 9am are at the Practice location
Monday WOD
Select Practice link below, open todays blog entry, scroll to bottom.
November 20, 2014
Friday
Brad suffered a major achilles detachment which took him out of his training for more than 6 months. When he came back recently, he joined us at the Practice location to take advantage of the 5 day a week class option. Here's a recent experience and thoughts on the CFT and PCF merger.
Josh,
I wanted to thank you for a great workout this morning. Over the past few hours, I have been thinking to myself that this morning could have been the best Crossfit experience I have had since I have been participating over the past 3 years. It touched me not because I PR ’ed, lifted a crap load of weight, and accomplished a movement I have not had before. It was awesome because you took the time to let me work on what I needed to work on instead of just fighting through, being embarrassed, and risking injury. I feel like I made more progress with OH squats this morning than I have in 3 years. This morning exemplified one of the reasons I love Crossfit, that is, leaving your ego at the door. Crossfit is one of the few places in life that is safe enough to shed one’s ego and just focus on getting better.
I love this vibe at Practice and at Troy. This will be a happy marriage. -- Brad
MOVE DATE ANNOUNCED!
Monday Dec 1st
On this day ALL CFT classed will be held at our new 99 Harolds Way location.
Some details:
Alpha and Bravo: These are what we are calling the 2 training tracts we will be offering. Descriptions of these and the available times will be released soon.
Your billing: All present monthly fees will be grandfathered in and your monthly bill will NOT change. Your membership information will need to be re-entered into the gym and performace tracking system WODIFY. We will take the entire month of December to get this taken care of. Your billing will be run through the current system for your December billing. Starting Jan 1 your billing will run through the new system. So there will be plent of time for the transition.
Holiday lineup
Thanksgiving Day 11/27
9:00am at Practice
Black Friday, 11/28
8:00 CF Legacy (formerly FitFirst), 9:00am BOTH at Practice
ALL Saturdays at 9am are at the Practice location
All other CFT classes are still at our 300 Peters Ave. address, until the move date is announced.
Thursday WOD
Select Practice link below, open todays blog entry, scroll to bottom.
November 19, 2014
Thursday
MOVE DATE ANNOUNCED!
Monday Dec 1st
On this day ALL CFT classed will be held at our new 99 Harolds Way location.
Holiday lineup
Thanksgiving Day 11/27
9:00am at Practice
Black Friday, 11/28
8:00 CF Legacy (formerly FitFirst), 9:00am BOTH at Practice
ALL Saturdays at 9am are at the Practice location
All other CFT classes are still at our 300 Peters Ave. address, until the move date is announced.
Thursday WOD
Select Practice link below, open todays blog entry, scroll to bottom.
November 18, 2014
Wednesday
Fit To Teach follows eighteen educators through their CrossFit beginning. The goal is simple: make teachers stronger.
“I can’t yell at people to go faster and here I am eating donuts … ,” Steve of CrossFit Vitality said about the importance of being an example to veterans and rookies alike.
Teachers, nurses, pastors; some of the most important and influential people on the planet, and often, the most unhealthy.
Wednesday WOD
Holiday lineup
Thanksgiving Day 11/27
9:00am at Practice
Black Friday, 11/28
8:00 CF Legacy (formerly FitFirst), 9:00am BOTH at Practice
ALL Saturdays at 9am are at the Practice location
All other CFT classes are still at our 300 Peters Ave. address, until the move date is announced.
Select Practice link below, open todays blog entry, scroll to bottom.
November 17, 2014
November 16, 2014
November 13, 2014
Friday
THIS SATURDAY IS AT PRACTICE
ALL FUTURE Saturday workouts will be at our new Practice location starting THIS NEXT Saturday NOV 15th. 9am. Plan to be there 10 minutes early to stretch and chat with old and new friends.
All other classes are still at the CFT location till move date is announced.
Friday WOD
Select Practice link below, open todays blog entry, scroll to bottom.
November 12, 2014
Thursday
Saturday Location Change
ALL FUTURE Saturday workouts will be at our new Practice location starting THIS NEXT Saturday NOV 15th. 9am
All other classes are still at the CFT location till the move date is announced.
Friday WOD
Select Practice link below, open todays blog entry, scroll to bottom.
November 11, 2014
November 10, 2014
November 09, 2014
November 06, 2014
Friday
Hey Home school Parents!
PE Standards and Crossfit Kids
It was full of parachutes, dodgeball welts and shorts that were way too short for a guy. It was P.E. class and it was the only time to stretch after we out grew recess.
“CrossFit Kids aligns their workouts and lessons plans to fit national standards,” Mindy said.
Today fitness is more elective than requirement. Intramural sports, select leagues and CrossFit Kids are the norm. Eventually, schools will admit, just like the government did, that they have no clue what fitness is. That the health of our nation’s youth is up to parents and professionals.
Friday WOD
Select Practice link below, open todays blog entry, scroll to bottom.
November 05, 2014
Thursday
Training CrossFit vs CrossFit as a Sport
by Chris Spealler on his website
The more seminars I teach, emails I receive, and people I cross paths with the more I think there is a need for a “heart to heart” with the community. One of my main focuses at a Level 1 aside from presenting the best info possible in ways that everyone can clearly understand and relate to; is to emphasis how important it is for us as a community (especially those that run boxes or train at them) to identify the distinction between training CrossFit and CrossFit as a sport. The time has come that there is a clear difference... READ MORE
Thursday WOD
Select Practice link below, open todays blog entry, scroll to bottom.
November 04, 2014
Wednesday
CrossFit isn't the enemy
by Josh Bunch
One day you wake-up middle-aged and married. It should’t be surprising but it is, and you should’t feel this old but you do.
Weary from the routine and living one obligation to the next, you begin searching.
A friend with God’s timing finally says, “wanna try CrossFit?”
Where are my workouts shorts?, you think desperately trying to force the last you last saw them years ago.
“I’m just gonna give it a shot,” you say to your wife as you kiss...READ MORE
Wednesday WOD
Select Practice link below, open todays blog entry, scroll to bottom.