180222 - Throwback Thursday - #Community


We have a great community at CCCF. Folks outside CrossFit circles always look at this closeness as "cultish" and weird because in the world of 24 Hour, Snap and Anytime Fitness, folks are discouraged from interacting. For us it's an acknowledgement of mutual respect for the tough and challenging work we do here. The workout of the day is the same for everyone, except for the occasional scaling of weights for folks who are taking care of old injuries or are new to the program. Our 6pm group knows the 6am group at least by name if not by face. Our 6am group sets the tone for the rest of the day and the public accounting via our whiteboard encourages friendly pushing and smack talk. When we have social events, then the normally disparate workout groups have a common denominator and readily strike up friendly conversations. 


Community doesn't bring people in, it's the reason people stay. Get friendly with your workout partners and keep them accountable! Call them out when you don't see them for a while. Keep that friendly competition and camaraderie up!

Strength - Overhead Squat
Tempo (5 seconds down/10 seconds at the bottom/5 seconds up) 
1, 1, 1, 1
Only increase weight if the lift is stable and in good form! 

WOD - E2M12M (Every 2 minutes for 12 minutes) 
1: 250 meter row
2: Max Turkish Get-Ups
3: 4 DB Manmakers