MB is always willing help and demo...even at Turkish Get Up

We all have our “How we heard about CF story”. The family, friend, co-worker, neighbor, acquaintence that introduced us to this crazy program called CrossFit.

My Story

It was July of 2007. My brother comes to me one day and said, “Hey brother, check out this website a lot of my firefighter buddies are doing. It’s called crossfit.com. I think you will like it.”

So I sat down and keyed in crossfit.com. My initial reaction was that it looked interesting. So I proceeded to watch the video’s and read the articles and found myself continuing to watch MORE of the video’s and read MORE articles.

The next thing I know, I’m hauling my brother to the nearest globo gym and we are trying some ridiculous AMRAP.

Then I found myself at CrossFit LA a month later.

Next thing I know, I am a CFLA member.

Six months later I am CrossFit certified.

Jan 09: I opened a box in Sioux Falls…WHAT?! A Cali boy living in South Dakota??? 🙂

Today: I am living the dream and in the best shape of my life.

Thank you Mark Mello for introducing me to what has been a major life change for the good…CrossFit

Everyone has a story…

What is your referral story???

Who introduced you to CF (or how did you hear about CF)? Well now is your time to thank them:-)

And now the CONTEST

Starting TODAY and for the entire month of November every person you refer you will receive 1 point.

The CrossFitter that recevies the most points by Nov 30th will WIN a complimentary one hour massage.

2ND place will get a free CFSF T-shirt

*You will continue to receive the $15 referral credit on each referral you get*

1 friend $15 off your membership

2 friends $30 off your membership

5 friends $75 off your membership…..Now we’re talkin

We double-dogg dare you to get a FREE month of Decembers dues

***Look out for “Game Changers” were you can receive addtional points to help you WIN the contest***

Please see Chris, Annie or Mary with questions

Making progress in the gym is the most basic goal of everyone here at CFSF.

Gains in the gym are the simplest, most direct measure this progress; better scores prove that training hard, eating clean, and taking care of yourself all equates to improved fitness. Keeping accurate records of your workouts and results will help to track this, as anyone who journals will tell you.

Keeping track of scores and times on daily WOD’s is a good place to start, but with the variation of CrossFit training, it’s sometimes difficult to put all of those numbers to use.

How much time have you spent looking for a specific score through all of those pages of workout journals?

Sometimes you may find a time or weight that you thought was your current personal record (PR), but it turns out that you could’ve done much better. Without consistently adding weight each time you perform a lift or finishing faster each time you do a certain WOD, you really won’t get any better.

To help with this, we’ve put together some super-cool record sheets which include nearly all of the lifts that we will practice and use in WOD’s. Each different lift is broken-up by reps, so you can know your true PR for 5, 3, and 1 reps respectively.

These sheets have been added to the blog’s list of forms titled: “Personal Lifting Record Sheet” , and we encourage everyone to print and add them to your journal. We will soon also be adding record sheets for all of the named/whiteboard WOD’s so that you can keep track of those scores.

NOW IS THE TIME for many of you to begin utilizing these great tools to aid in your success.

Keep working hard!

By: Casey Mouw

Also, re-read:

–CFSF Rules to Live By at the Box…Journaling Your WOD is MANDATORY!