May 2018 Newsletter

We custom schedule both Fundamentals and Fast Track! Your friend that keeps promising to start next week just lost another excuse. Call, email, and send your friends our way.  We schedule free intros throughout the week and pride ourselves on making everyone of any ability level feel comfortable and get started with CrossFit the right way.

It’s Hot!  Stay hydrated and bring a case of water to share!

Upcoming Events

Black and Brewed Competition
May 5th
No Classes – go support your fellow athletes!  The competition kicks off at 8 am at Campus 805.  This will be a really fun spectator opportunity so don’t miss it!  Follow the link for more information.

Memorial Day
May 28th @ 9 am
Join us for our annual Memorial Day Murph WOD!  We will begin class at 9 am.  This will be the only class of the day.

CFI Bowling Party!
June 7th @ 6:45pm
You are all invited to join us for a bowling party at Stars and Strikes on June 7th at 6:45 pm.  The party package includes bowling, laser tag, arcade games, and a taco bar!  Friends and family are welcome.  We will have more details on pricing and a sign up sheet later this month.

Upcoming Training
May continues our Bench Press training block. We’ll finish up week 6, the final week of Bench Press, during the last week of May. That same week we’ll also pre-test our 1RM for June’s strength cycle. What cycle will be start in June? I’ll tell you in the June newsletter…or honestly I’ll tell you if you just ask me.

May brings us new benchmark workout Diane. We’ll be completing Diane with Handstand Pushups that meet the 2018 Open standards (the tape on the wall thing). I’d bet money this standard will change for the 2019 Open, but I’d also bet money the new standard can’t be any more difficult than the 2018 standard. So if we train to the 2018 Open standard then we should be prepared for anything.

And for our second benchmark workout in May you can look forward to the fresh hell of Jerry done in the late May sunshine.

On Monday May 28th at 9am we’ll tackle our traditional Memorial Day Murph. Come prepared for a melee. Set your goal on survival. Please do not bring your friend that has been itching to try CrossFit for the first time. We would love to introduce your friend to CrossFit during a “normal” workout. Just coordinate with a coach and we can make that happen any week of the year. But please do not introduce them to CrossFit with Murph. They will not choose to do CrossFit ever again. They may not be able to do much of anything ever again. Spectating is cool, but just let them cheer you on while you go to meet Jesus. It’s for the best. I promise.

I love the challenges you guys have been throwing out on our private Facebook group. If you haven’t participated in one yet, I hope you will. If you’re apprehensive then consider this: Nobody cares how well or how poorly you do. Nobody remembers a comprehensive ranking of how everyone places in each challenge. All anyone remembers is “Jane got in the arena and tried that stuff. We had a lot of fun talking about it.” So whether you think you’ll be great or terrible, try something new. That leads to growth, and that’s what we’re here for.

Finally, I owe you an update on the Powerlifting Class. Bottom Line: I am trying to figure out how to bring back the Powerlifting Class, but it is a tough problem to solve. The evening is our busiest time, and we don’t have any spare coaching capacity during that timeframe. I am available during that time, and I love coaching the Powerlifting Class. But to boil down a long, complex explanation into a few words: On weekdays I get 60-90 minutes to be a father to Grahame after I get home from work and training, and before he goes to sleep for the night. If I coach the Powerlifting Class, that is reduced to 0-30 minutes. Most of the time if I coach then he’s already asleep when I get home. And I’ll leave for work the next morning before he wakes. That’s a huge difference.

I’ve tossed around all kinds of ideas. Perhaps I could train myself at 5:30am and then coach Powerlifting at 4pm? But not many people can attend at 4pm, which kind of misses the point. So this is me being brutally honest with you. I don’t know the solution, but I’m trying to figure it out. I want to offer an additional strength class to my athletes. I love that. But I’m also responsible for making a little boy into a man, and I don’t take that lightly.  If you have an idea, I would absolutely love for you to share it with me. Email me at, talk to me at the gym, release a carrier pigeon–hit me up.