Much of the benefit that we get out of what we do in the gym comes from doing the things that take us outside of our comfort zone. We find that we get better the more that we face things that make us a bit uncomfortable.
Carlie has taken on every challenge we’ve thrown at her in the short few months that she has been with us and you all have seen the kind of performance output that she has displayed. You’d never know it by talking to her though since she is as humble as she is powerful. That humility is in fact so great that she was hoping to let her birthday pass without any acknowledgement from her CECF family.
Sorry, Carlie but we’re going to take you outside of that comfort zone and wish you the happiest of birthdays nonetheless! We’re proud to have you as a part of our team and look forward to your continued development as an athlete. Have a great one!
ANNOUNCEMENT! WE WILL BE CLOSED ON MONDAY IN OBSERVANCE OF LABOR DAY. Have a fun and safe long weekend.
WOD – 9.3.2010
2 Minute Defense
5 Rounds:
1 Power Clean
3 Hang Squat Cleans
2 Jerks
Sprint 200 feet.
Rest 2 minutes. Rinse and Repeat. Post total time to comments.
2 Minute Defense Demo [wmv][mov]

In yesterday’s workout, some of you may have experienced the feeling of coming out of the gate fast and hard like a thoroughbred. However, by the 10th and final round, you may have felt more like a three-legged turtle. Sometimes we can benefit from the full throttle approach to a workout but many times that quick start can result in a slower finish with time wasted while resting too much. At times, gaming a workout can allow us to finish the prescribed work more quickly and efficiently ending in a greater 
Today is a bit of a test. For the past few months, we’ve added some extra strength work and today we’re going to see how far our experiment has taken us through the test that is known as the CrossFit Total.







