Here is a short piece on managing your relationship with the clock. Too often we see people rushing their workouts and sacrificing form. This leads to potential injury when we're performing more technical movements, but when you're doing bodyweight exercises and not getting full range of motion because of the clock, you're only cheating yourself.

http://crossfitfire.com/make-it-count/

If you ever have any questions on what the range of motion is on our movements we are happy to explain and demonstrate.

A lot of you have asked this question and the answer is "it depends," which I know everyone hates. We try and outline some guidelines with everyone but here is a good article that goes into a bit of detail with some different scenarios:

http://crossfitimpulse.com/how-often-should-i-train/

C'mon in for some practice outside of class time - we'll set up the line and work on some moves:

http://www.youtube.com/watch?v=HDTwQGEeGZc&feature=player_embedded#!

Tabata run or bike.  Post comments to The Confluence Facebook page.  20 seconds of work followed by 10 seconds of rest for 8 rounds.   Have at it!

"The Front Yard"

Mountain Climbers:  20-19-18-17....3-2-1

25 Step Walking Lunge Between Each Set

For Time

Post Time to The Confluence Facebook Page

One thing that runners enjoy is the fact that equipment requirements for the sport are minimal compared to a lot of other activities. A good pair of shoes is really all you need. CrossFit shares that minimalist attitude, however it does not share the same choice in footwear. In fact, those running shoes that most of you are wearing are doing you a great disservice when it comes to executing proper functional movements...

Some recent  graduates of the Dirt Divas Mt. Bike Camp, enjoying the MAMBA pump track at The Confluence:

Check out what's possible:

http://www.youtube.com/watch?v=r3DHd9yV2pM&feature=player_embedded

It's time to turn in July Challenge Sheets.  Each person who completed the July Challenge is entitled to two free CrossFit Classes for you or a friend.  Stay tuned for future challenges. 

Try scoping the new CF YouTube channel:

http://www.youtube.com/profile?user=CrossFitHQ#g/u