CrossFit / CFR OPEN

The CFR Open is a 5 week in-house competition based on the CrossFit Open (to learn more about the CrossFit Open and Games season, CLICK HERE).  Here’s what happens:  everyone who is interested in participating signs up at the gym.  Once sign ups conclude we place everyone in “groups” based on gender and fitness level.  Each week for 5 weeks, CrossFit announces a new workout which we then scale appropriately for each group.  Each person / group is assigned a heat time on Saturday in which you perform your workout with the others in your group.  At the end of the 5 weeks the person in each group with the best overall score, wins!


Here are the important deets:

  • Sign up at the gym no later than February 22nd.
  • Workouts are announced Thursday nights and performed the following Saturday (if you are unable to make it on Saturday, you can do it in class on Friday or at Open Gym on Sunday).
  • The first workout is announced on February 26th.
  • You will be assigned a specific heat time for each week.
  • The entry fee is $10 and goes directly to the winners pot; the winner of each group wins the entry fees from that group and $20 off their next SFH purchase.  This fee must be turned in before the first workout is announced…cash only please!
  • EVERYONE CAN DO THIS!!! Trust us when we say that no matter what your fitness level is, we will put you in an appropriate group and scale the workouts in a way that you can perform with confidence.

As always, don’t hesitate to reach out with questions, comments or concerns.



1. EMOM for 5mins: 1 Back squat @ 85%

2. 5rds

10 Hang power cleans 135/95

15 Wall balls 20/14

*Post results to comments

“Most people never run far enough on their first wind to find out they’ve got a second.”William James

Low Bar vs. High Bar Back Squats For The Purpose Of Crossfit – ARTICLE

Sundays are a perfect day for skill work, great job Dave!


1. EMOM for 6min: 1 Power snatch + 1 Hang power snatch @ 75-80%

2. 21-15-9

Goblet squats 32/24

Pull ups

*Post results to comments

Announcement: Last day to order a CFR pull over. You can call or email if your not coming in today to order one or two.

There are some things you learn best in calm, and some in storm.” – Willa Cather

Letting Go vs. Giving Up – Article



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“Before you begin a thing, remind yourself that difficulties and delays quite impossible to foresee are ahead…. You can only see one thing clearly and that is your goal.  Form a mental vision of that and cling to it through thick and thin.”  Kathleen Norris

Harnessing Envy – ARTICLE