Fitness Blog

The latest news to keep your mind and body fit

Sunday 11/17/19

Sunday 11/17/19

“Lynne-sanity”
5 Rounds:
Max Bodweight Bench Press
Max Strict Pull-ups
400 Meter Run

Saturday 11/16/19

Saturday 11/16/19

“4th Down”

AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)

Masters/Int: 65/45, 75/55, 95/65


“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We have a choice – to believe that life is happening to us, or that we are fully in control. That life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions.

We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story, that we are the writers of our script, that we have complete control over what happens next.

Ask ourselves – at the end of the day, are we going to allow our life to be dictated to us by chance, or by choice

Upcoming classes and events…

=> 2nd Annual CFA Beer Tour! This Saturday November 16th starting at 1pm. Work hard, play hard. We have some new stops this year. Hope you all can make it out for at least one stop and mingle with each other outside of class.

      • 1:00pm Sager Beer Works
      • 2:00pm Nine Maidens Brewing Co
      • 3:00pm Fairport Brewing Co
      • 4:00pm Swiftwater Brewing Co
Friday 11/15/19

Friday 11/15/19

Power Clean Complex
Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean

“Power Bar”
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)

Masters/Int: 95/65


“One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill

Everyone hears things. Not everyone listens.

Just hearing the words of another is to scratch the surface. It’s often here where one can turn into their own mind, formulating a response. The listening has stopped at this point. The focus is elsewhere now.

What if we changed those efforts around.
Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating their perspective.

Listen not with the intention to respond, but with the intention to understand.

Upcoming classes and events…

=> 2nd Annual CFA Beer Tour! Tomorrow, Saturday November 16th starting at 1pm. Work hard, play hard. We have some new stops this year. Hope you all can make it out for at least one stop and mingle with each other outside of class.

      • 1:00pm Sager Beer Works
      • 2:00pm Nine Maidens Brewing Co
      • 3:00pm Fairport Brewing Co
      • 4:00pm Swiftwater Brewing Co
Thursday 11/14/19

Thursday 11/14/19

“Climbing Annie”
10-20-30-40-50
Double Unders
AbMat Sit-ups

After Each Set:
Rope Climbs (1-2-3-4-5)


Upcoming classes and events…

=> 2nd Annual CFA Beer Tour! This Saturday November 16th starting at 1pm. Work hard, play hard. We have some new stops this year. Hope you all can make it out for at least one stop and mingle with each other outside of class.

      • 1:00pm Sager Beer Works
      • 2:00pm Nine Maidens Brewing Co
      • 3:00pm Fairport Brewing Co
      • 4:00pm Swiftwater Brewing Co
Wednesday 11/13/19

Wednesday 11/13/19

Back Squat Complex
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

“Step Aerobics”
3 Rounds For Time:
30 Slamballs (30/20)
20/14 Calorie Assault Bike/Row
10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 50/35
Box: 24/20


“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, with a single droplet of water at a time, one can start to soften the playdough. The playdough moves again, restored.

We must remember that playdough will always be playdough. We just need to bring the discipline, patience, and hard work… and we’ll take the shape of whatever we seek to be.

Upcoming classes and events…

=> 2nd Annual CFA Beer Tour! This Saturday November 16th starting at 1pm. Work hard, play hard. We have some new stops this year. Hope you all can make it out for at least one stop and mingle with each other outside of class.

      • 1:00pm Sager Beer Works
      • 2:00pm Nine Maidens Brewing Co
      • 3:00pm Fairport Brewing Co
      • 4:00pm Swiftwater Brewing Co
Tuesday 11/12/19

Tuesday 11/12/19

“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

Masters/Int: Dumbbell Snatches 40/25


“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is “right” and what is ”wrong”. Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Upcoming classes and events…

=> 2nd Annual CFA Beer Tour! This Saturday November 16th starting at 1pm. Work hard, play hard. We have some new stops this year. Hope you all can make it out for at least one stop and mingle with each other outside of class.

      • 1:00pm Sager Beer Works
      • 2:00pm Nine Maidens Brewing Co
      • 3:00pm Fairport Brewing Co
      • 4:00pm Swiftwater Brewing Co
Monday 11/11/19

Monday 11/11/19

“Jack”
AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Masters/Int: PP 95/65, KBS 45/25


“When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris

It’s tempting to daydream about the future, and it’s far too easy to dwell on the past. Being present, here and now, is often the most challenging of the three.

When we think of the underlying reason why one would study the past and to plan to future, we can come to the agreement there’s a singular purpose – to make today, our very best. There is never a reason not to pursue that aim, well knowing that today could very well be our last.

Happiness is not something we postpone for the future; it is something we design for the present.

Upcoming classes and events…

=> 2nd Annual CFA Beer Tour! This Saturday November 16th starting at 1pm. Work hard, play hard. We have some new stops this year. Hope you all can make it out for at least one stop and mingle with each other outside of class.

      • 1:00pm Sager Beer Works
      • 2:00pm Nine Maidens Brewing Co
      • 3:00pm Fairport Brewing Co
      • 4:00pm Swiftwater Brewing Co
Sunday 11/10/19

Sunday 11/10/19

“Sunday Scaries”
3 Rounds For Time:
200 Meter Farmers Carry (53’s/35’s)
30/21 Calorie Bike (or total row of 800m)
400 Meter Row


Upper Body Mobility
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body Mobility
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute


Upcoming classes and events…

=> 2nd Annual CFA Beer Tour! This Saturday November 16th starting at 1pm. Work hard, play hard. We have some new stops this year. Hope you all can make it out for at least one stop and mingle with each other outside of class.

      • 1:00pm Sager Beer Works
      • 2:00pm Nine Maidens Brewing Co
      • 3:00pm Fairport Brewing Co
      • 4:00pm Swiftwater Brewing Co
Saturday 11/9/19

Saturday 11/9/19

“Bermuda Triangle”
Teams of 3
AMRAP 25:
200 Meter Weighted Run (50/35)
7 Burpees
7 Deadlifts (205/145)

*Next Athlete Begins Round When Runner Returns


“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth” – Marcus Aurelius

We’ve all had those moments where we “hear what we want to hear”. It brings light to how powerful our perceptions can be. And a humble reminder that it’s not so easy to truly be open-minded. We will have opinions and biases, as human beings. But the only time these opinions and biases do us wrong, is when we believe they are facts.

Are there things we do throughout our day, just because we have in the past?
Or because someone else has shown/told us to do so?
If we “accept” for example our habits, we become blind to potential improvements.

Is there something we can change for the better in our lives? If there is no right or wrong, and everything is opinion and perspective, where can we put some more thought, potentially leading to a better way?

Upcoming classes and events…

=> CrossFit Kids. New session begins today! $59/4 sessions. Saturday’s @ 9:30am.

=> 2nd Annual CFA Beer Tour! Saturday November 16th starting at 1pm. Work hard, play hard. We have some new stops this year. Hope you all can make it out for at least one stop and mingle with each other outside of class.

      • 1:00pm Sager Beer Works
      • 2:00pm Nine Maidens Brewing Co
      • 3:00pm Fairport Brewing Co
      • 4:00pm Swiftwater Brewing Co
Friday 11/8/19

Friday 11/8/19

“Open 20.5”

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes


Upcoming classes and events…

=> CrossFit Open! CFA Friday Night Lights. Friday evenings at 6:30pm @ CrossFit Ambition. Oct 11th, Oct 18th, Oct 25th, Nov 1, & Nov 8th. If you are in the Open, come throw down in your team color or costume to match the weekly theme. If you aren’t in the Open, come cheer on your friends!

=> CrossFit Kids. New session begins tomorrow, November 9th 👍 $59/4 sessions. Saturday’s @ 9:30am.

=> 2nd Annual CFA Beer Tour! Saturday November 16th starting at 1pm. Work hard, play hard. We have some new stops this year. Hope you all can make it out for at least one stop and mingle with each other outside of class.

      • 1:00pm Sager Beer Works
      • 2:00pm Nine Maidens Brewing Co
      • 3:00pm Fairport Brewing Co
      • 4:00pm Swiftwater Brewing Co
Thursday 11/7/19

Thursday 11/7/19

“Goat Day”
On the Minute x 20:
Odd Minutes: Movement 1
Even Minutes: Movement 2


“Life is change. Growth is optional. Choose wisely.”

Change is not good, nor bad. It is life.

Change is a constant in our lives, despite that statement being somewhat of a paradox. It’s part of our universe, and it’s shared from the most successful, to the struggling.

What does separate the successful to the struggling however, is the perception to the change. How we interpret the events, and how we take the experience, for the better. We can choose to walk away from everything better, regardless of how seemingly detrimental the event is at the time.

We just have to look for it.
We choose to grow.

Upcoming classes and events…

=> CrossFit Open! CFA Friday Night Lights. Friday evenings at 6:30pm @ CrossFit Ambition. Oct 11th, Oct 18th, Oct 25th, Nov 1, & Nov 8th. If you are in the Open, come throw down in your team color or costume to match the weekly theme. If you aren’t in the Open, come cheer on your friends!

=> CrossFit Kids. New session begins this Saturday, November 9th 👍 $59/4 sessions. Saturday’s @ 9:30am.

=> 2nd Annual CFA Beer Tour! Saturday November 16th starting at 1pm. Work hard, play hard. We have some new stops this year. Hope you all can make it out for at least one stop and mingle with each other outside of class.

      • 1:00pm Sager Beer Works
      • 2:00pm Nine Maidens Brewing Co
      • 3:00pm Fairport Brewing Co
      • 4:00pm Swiftwater Brewing Co
Wednesday 11/6/19

Wednesday 11/6/19

“My Fitness Pals”
Teams of 3
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike/Row
Minute 4: Rest

*Score is Total Bike/Row Calories


Sled Drag – Recovery Pace
Not for Time (Recovery Pace):
400m Sled Drag

This is dragging the sled either by harness or by straps, and we are facing *away* from the sled. load the sled with approximately a quarter of our bodyweight, which is intended to be a difficulty that we can walk the distance *without stopping* once. A recovery pace, firing the posterior but without intensity.


“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

Wishbone – The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this?

Backbone – The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.

Funnybone – The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.

Upcoming classes and events…

=> CrossFit Open! CFA Friday Night Lights. Friday evenings at 6:30pm @ CrossFit Ambition. Oct 11th, Oct 18th, Oct 25th, Nov 1, & Nov 8th. If you are in the Open, come throw down in your team color or costume to match the weekly theme. If you aren’t in the Open, come cheer on your friends!

=> 2nd Annual CFA Beer Tour! Saturday November 16th starting at 1pm. Work hard, play hard. We have some new stops this year. Hope you all can make it out for at least one stop and mingle with each other outside of class.

      • 1:00pm Sager Beer Works
      • 2:00pm Nine Maidens Brewing Co
      • 3:00pm Fairport Brewing Co
      • 4:00pm Swiftwater Brewing Co
Tuesday 11/5/19

Tuesday 11/5/19

Power Snatch
On the Minute x 12:
3 Power Snatches

“High Noon”
AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
12 Chest to Bar Pull-ups


Erg Bike Recovery
Not for time:
4 Rounds:
30 Calorie Bike, Light
15 Calorie Bike, Hard

Erg bike is preferable, but any bike (or even rower) fits well here. If we are using a different piece of equipment, complete as:
4 Rounds:
2:30 – Light Pace
:30s – Hard Pace


“When you have to make a choice and you don’t make it, that itself is a choice.” – William James

Every day, we are either moving to, or away from our goals. There is no such thing as standing still. When we wait to “tomorrow”, whether it’s valid or not, we’re taking action.

In 20 years from now, we won’t look back with regrets on the things we tried. If there’s regret, it will be on the things we didn’t.

Will our life be determined by action, or inaction? Will our life be on purpose, or by accident?

Upcoming classes and events…

=> CrossFit Open! CFA Friday Night Lights. Friday evenings at 6:30pm @ CrossFit Ambition. Oct 11th, Oct 18th, Oct 25th, Nov 1, & Nov 8th. If you are in the Open, come throw down in your team color or costume to match the weekly theme. If you aren’t in the Open, come cheer on your friends!

=> 2nd Annual CFA Beer Tour! Saturday November 16th starting at 1pm. Work hard, play hard. We have some new stops this year. Hope you all can make it out for at least one stop and mingle with each other outside of class.

      • 1:00pm Sager Beer Works
      • 2:00pm Nine Maidens Brewing Co
      • 3:00pm Fairport Brewing Co
      • 4:00pm Swiftwater Brewing Co
Monday 11/4/19

Monday 11/4/19

“Open Concept”
AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Meter Row


“Everyone makes mistakes. Not everyone owns them.”

Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and multiple moving parts. But even there, even when it’s easiest to blame the situation or another… let’s look inward.

To ask ourselves the simple question – “What could I have done better?”

The first step is purely identifying all of the possible things we simply could do differently. Not yet what we will actually do, as that convulutes the process. The pitfall is to think of what others could do, but that’s the immediate back door out of improvement.

It starts with responsibility.

Upcoming classes and events…

=> CrossFit Open! CFA Friday Night Lights. Friday evenings at 6:30pm @ CrossFit Ambition. Oct 11th, Oct 18th, Oct 25th, Nov 1, & Nov 8th. If you are in the Open, come throw down in your team color or costume to match the weekly theme. If you aren’t in the Open, come cheer on your friends!

=> 2nd Annual CFA Beer Tour! Saturday November 16th starting at 1pm. Work hard, play hard. We have some new stops this year. Hope you all can make it out for at least one stop and mingle with each other outside of class.

      • 1:00pm Sager Beer Works
      • 2:00pm Nine Maidens Brewing Co
      • 3:00pm Fairport Brewing Co
      • 4:00pm Swiftwater Brewing Co

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