WOD or....."Workout of the day" this is where you come to find out what your coaches have in store for you. Unlike old school workouts there is a purpose and accountability for all WOD's. Some are numbered, some are timed and some are weighted. Crossfit doesn't get easier you just get better and go higher, get stronger and go faster.

Don't let the WOD scare you Crossfit is universally scalable so your trainers may tweak your time or your weights we will get better together one WOD at a time.

New Year - Wod Wars- The Open.....and STUFF

As you all get to bed early ( because of last night or because of tomorrow morning ) I wanted to wish each of you a Happy New Year, lets make stuff happen in and out of the box.

Competition time is upon us, we have a month to figure some stuff out, some of it is just get it done some of it will require us to put in work.Every workout falls into one or more of the 4 M's ( I've been prepping my classes so this isn't new ) 

M-1 = Motor ( Met-cpn )

M-2 = Mental ( Mind )

M-3 = Muscle ( Mass )

M-4 = Movement

We have about 30 days for improvement. Some can change, some will and some wont. I will talk specifically about each one and what's changeable and fixable or improvable but I will hint that M2 and M4 wins and loses competition. M3 is way important but there is always someone stronger ( if not you are a bad ass, you are that guy ) More later but some teams and ind will be getting together to get ready for the local comp ( you should have a team leader they will fill you in )

As with every other new year we tweak things and act on your recommendations and some changes you may or may not notice. This is going to be a big new year for CFH and later this week I have a big announcement bear with me as I tie up some lose ends. From my family to yours HAPPY NEW YEAR


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