The final CFWS Competition Team Tryout...

The fifth and final CFWS Competition Team tryout WOD will be available beginning today through Thursday of this week.  Any CFWS athlete who is still in the running for our competition team MUST schedule an appointment to have their workout judged by a member of our coaching staff. By now you are all saying “enough of the barbell already!!” – and… Continue »

Are We Flexible Yet?

Coach Lance has put together a few thoughts for our member base to ponder as our Mobility Challenge plows forward. There are certainly a few people who have taken this challenge seriously and have already learned a lot. Others… Well just read on and hear what coach Lance has to say about the attendance on Thursdays (which are technically FREE… Continue »

CFWS Hoodie

If you haven’t already heard, CFWS has finished the designs for our hoodies.  Below you will see the images of the hoodies and how they will appear on the sweatshirt. These will be ordered in Heather Grey and the sizing is Unisex. These will be American Apparel and be in a full pullover style.     Please note: $2.00 extra… Continue »

PZ Challenge Winner

The CFWS 12 Week Paleo Zone challenge first, second and third place winners have been determined!! The 12 week challenge entailed an initial and final  hydrostatic weigh in to accurately determine bodyfat percentage.  With this data, we were able to determine changes in both lean mass (muscle) and fat mass (uh… fat). Additionally, we tracked improvements in exercise performance with a benchmark CrossFit… Continue »

Yolo Holiday CrossFit Classic RESULTS

The final results from Saturday’s inaugural Yolo Holiday CrossFit Classic are in!! With a turn out of 37 athletes, CFWS played host to our first ever collaborative multi-affiliate hosted event.  The purpose for this event was to bring members of our local CrossFit community together for a couple of great workouts while raising funds and awareness for a great cause… Continue »

Why We Compete

The majority of the CFWS coaching staff competed in the CrossFit Level 10 Fall Strength Challenge last month in Oroville, CA alongside some of the best athletes in Northern California. With a field stacked with CrossFit Games athletes from last year as well as many hoping to advance through regionals in 2012, the competition was sure to be fierce.  This event held… Continue »

The Double Under Dilemma

Since posting the WODs for the Yolo Holiday Classic, I have been receiving emails and facebook messages regarding the proverbial Elephant in the Room of this competition (at least for some folks) – Double-Unders. Of course, the question is: “Is there a scaling option for double-unders?”  And, of course, my knee jerk response is NO!!  If you really break down… Continue »

Yolo Holiday Classic WOD Announcement

VOLUNTEERS NEEDED!! Fill out this form if you would like to volunteer for the Yolo Holiday Classic as a judge: WOD INFORMATION With the inaugural Yolo Holiday Classic just one week away, it’s time to finally announce the WODs.  A while back, I alluded to the fact that there would likely be more than one workout for this event and… Continue »

The Living Social Deal

The Living Social Lowdown The deal — $25 for 5 CrossFit classes How it works.  Once you purchase the deal, you will be assigned a voucher that will need to be redeemed PRIOR to participating in your first class. Buy the voucher Allow for 24 hours from the point of purchase prior to redeeming your voucher. Go to MindBody Online - CFWS…. Continue »

CFWS Conjugate Strength Training...

We are now 12 days in to our CFWS Conjugate Strength Training program.  This program is different from anything we have run through the box in the past two years.  As stated in our previous blog, the goal of this 12 week program is to gain as much strength as possible while improving flexibility along the way.  Even though we are… Continue »